Posts Tagged ‘injury’

Working Through an Injury

Posted: June 22, 2012 in Uncategorized
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Getting injured can be one of the most demotivating things that can happen in CrossFit. Unfortunately a lot of people try and take care of their injured body part by not coming into the box. Instead of resting just that one injured area, they are resting their entire body. Then by the time they do come back to the box, they have lost so much of their fitness they get discouraged and sometimes even end up quitting.

Don’t get me wrong, being injured sucks, but don’t let that detour you from staying fit. Recently I have been dealing with an injured shoulder and it was preventing me from doing anything overhead and anything with a big pull off the ground, like power cleans. So I experimented to find out what I could still do; I could use a kettlebell, do pull ups, toes to bar, knees to elbow, and a couple of other things. I started going to my physical therapist and I followed my normal workout schedule. What I ended up doing is just substituting any movement I couldn’t do with something I could do. For me, this was hard because I have a bit of a competitive side and I hated not being able to stack up what I was doing with what everyone else was doing. But, never the less I was at the box my usual 5 to 6 days a week and a little over 2 months later I am already starting to be able to ease back into some overhead movements.

The key to getting back into the game as quickly as possible is recognizing you have an injury early and taking care of it.  For me this meant getting that first PT appointment scheduled. Then once you have gone to your healing professional, make sure you actually follow the plan they set out for you. This is easy for me to say because my PT gets CrossFit and is an active person himself, often times they do not get CrossFit and basically just tell you to stop doing what you are doing. If you run into this problem, ask around your box where other people go. I will stop there because this could be an entire post in itself. Next, figure out what movements you can and can’t do and work with your coach to adjust the WOD to suite your needs until you are back to good. As you go through this process, slowly start testing out the movements that were bothering you before. First try it with no weight, then low weight, and then slowly build up to where you were before you got injured. For example, if pull-ups hurt your shoulder you could just do the pull-up movement without hanging on the bar, then move up to using a thick band, then try and just hang in an active position, then start doing low reps, you get the idea.

Being injured takes a lot of patients and is both mentally and physically hard to work through. I didn’t even talk about different extents of injuries. If you tweak your shoulder a bit, you could be back to good in a couple of weeks, but if you break your leg you are going to take a lot longer to get back into your regular routine. Either way it is the same process, just the length of each of the phases of healing are different. The main thing to take away here is not to quit, it is much easier to stay in your basic workout rhythm than it is to take a break and come back. Don’t sacrifice your health because of one injury, tough it out and get your butt into the box, you will be much happier in the long run.

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