Have you ever considered trying crossfit but have second thoughts because of the number of injuries related to this training routine, well there are ways to injury proof yourself. Read on and find out how to injure proof yourself while doing crossfit. Crossfit is now one of the more popular methods not just in making yourself fit but also keeping yourself strong and healthy. Since it is in the spotlight nowadays it has its shares of haters as well, because of the injuries related to it.
While most bad press on crossfit is untrue, you should be nevertheless careful as to the intensity of the training. The technical movements require physical strength such as lifting and gymnastics. Mind you, crossfit is not easy at all which means you really are prone to injuries but with you can take steps to keep yourselves from injuries.
Here are 10 ways to prevent injuries while crossfit training.
1. Choose the Best Coach
It all starts with a good coach. When you have a good coach, you can go a long way in with the right coach. Good coaching isn’t just about posting a WOD (Workout of the Day) on the board. If there are good coaches, there are definitely bad coaches as well.
So, do get a certified crossfit coach. So, how to spot them? When you join a box, a good coach will definitely ask you about your goals and motivations in training. They will run a complete assessment of your flexibility, motor control issues, injuries, problem areas, etc.
And finally before you start the training you will be given a complete set of exercises to test your skills and identify how you can start. A good coach should clearly communicate to you how you should go through the progress of your crossfit training.
2. Choose a Training Program the Best Fits You
The philosophy of crossfit training is varied functional movement. So, in order for you to have a successful workout, you should have a training program that best suits you and your lifestyle. Emphasis should be on the movement rather than maxing out your strength. Your program should have WODs throughout the week with variety of body parts focus. If not, injury might happen. Make sure that your training program has muscle focus variety.
3. Say no to your Ego
You might know a couple of things about crossfit from friends at the gym who do it or through research over the web but you really won’t know about it unless you try it. For you to be able to maximize your crossfit training, you have to be honest with yourself and start from scratch. Accept the tutelage of your coach. Let him guide you especially through the first few weeks of your training.
4. Listen to Your Body
It’s not as easy as you think when it comes to listening to your body. You might be pressured to do things “as fast as you can” but this should not be the case. You should listen to the aches of your body. Learn to rest when needed. Do remember that the gains in your crossfit come also with proper resting. When you think that there might be a strained muscle or a creaking bone stop immediately and talk to your trainer about it.
5. Address your Weaknesses Immediately
This gets us to the next point. Acknowledge your weaknesses and address them accordingly. Know your limitations but push yourself to the limit. Know your goals. Make realistic goals and focus on them. Reduce your being prone to injury by admitting your weaknesses. By doing this you are well on your way to a successful day at the gym and a successful crossfit workout.
6. Proper Diet
With the crossfit training you are doing, your body will need proper nutrition. Crossfitters should choose a proper diet to supplement their training. A predominantly Paleo diet is one good choice to keep yourself strong especially during crossfit days. Get a great amount of protein, eat anti-inflammatory foods and probiotic foods as well so that your body can keep up with the energy you have lost during workout.
7. Use Compression Sleeves for Protection
Protect your body from injuries during crossfit by wearing proper body protection like elbow sleeves, knee sleeves, ankle sleeves and the like. Certain movements like goblet squats and deadlifts are strenuous exercises which put your joints in a lot of stress. Sleeves on your knees and elbows will definitely help lessen your being prone to injuries. Use weight belts if you have incorporated lifting in your program. A couple of dollars spent on sleeves can be an answer to an injury free crossfit training.
8. Invest in Proper Footwear
As much as sleeves are important, shoes are very important in injure proofing your crossfit training as well. Do not just wear any rubber shoes for crossfit. Don’t bring a basketball or baseball shoes when you do crossfit training. There are a lot of brands which offer supportive shoes specifically designed for your gym use. Best shoes for crossfit training are flatter and more solid in the soles. This allows you to lift properly and at the same time gives you balance. Along with the shoes are compression socks which give your ankles more stability.
9. Use Rest Periods Properly
As always, rest is very important in any training program. There are two types of rests: rests in between rounds and rest days. In between rounds, you should make your body rest about a minute. If you rest too long, it can be counter productive. This can cause muscles to tighten up and might cause injuries. During rest periods try to walk, stand and stretch a little so as to keep your muscles active and not tensed.
10. Stretch, Stretch, Stretch!
You need to be flexible in crossfit. You may not want to be a Yogi but regardless of your goals in training, a flexible calf muscle is always best to take with you during WODs. If you can do other activities which make your muscles more flexible and joints more articulated, then you are doing the right thing.
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