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  • Driftwood Athletics

05/23/2021

Updated: May 25


For the people who aren’t aware, let’s define what Crossfit is first. Crossfit.com defines Crossfit as: A lifestyle characterized by safe, effective exercise and sound nutrition. CrossFit can be used to accomplish any goal, from improved health to weight loss to better performance. The program works for everyone — people who are just starting out and people who have trained for years. Wether new to Crossfit or a perennial Crossfit games athlete, the risk of injury is always prevalent. A recent study (https://pubmed.ncbi.nlm.nih.gov/33978099/) found that the most common injuries in Crossfit are:

The Shoulder/elbow 60.5%

The lumber Spine 30.3%

The wrist/hand 16.3%

So how do we prevent these common injuries from happening? And if thy’ve already occurred, how can we go about treating them so we can train pain free again? For treatment: We always recommend seeing a professional, like a physiotherapist or athletic therapist, to properly assess the injury and formulate a rehabilitation plan. Something clear, concise, easy to understand and easy enough that you can do on your own. Injury Prevention: Here are our favourite exercises to do in order to strengthen, stretch and mobilize these 3 areas to mitigate the chances of injury. Try them out and let us know how they worked! Shoulder Prehab:

1. I-Y-T-W Lifts

2. Prone weighted Shoulder Swimmers

3. Dowel Pass throughs

Elbow Prehab:

1. Banded external Rotation 2. Scapular pull-ups

3. Side lying DB external rotations

Wrist/hand Prehab:

1. Palm up Wrist curls

2. Palm down wrist curls

3. Straight arm wrist rotations

You can YouTube the exercises or watch our video below that contains all the movements listed above for reference. Good luck training!



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