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An Informative Guide to Know About Injuries Associated with Crossfit

Mar 27, 2020

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In comparison to other sports like endurance sports, there are fewer chances for CrossFit injuries to occur. These injuries are mostly related to the intensity of training, and volume. People who have low skills and competitiveness are more susceptible to injuries. These injuries are related in the initial months of taking up CrossFit training. 
This is the time when you do not have much knowledge of their body limits and signals. In this article, we will find what type of injuries can you encounter while doing Cross Fit and how to prevent these injuries. 
Reasons behind getting CrossFit injuries
Indulging in high intensity and volume training can put you at risk for CrossFit injuries. It has been seen that people fail to work out as per their body capacity. They fail to supply their proper nutrition and give adequate time to heal. We have listed a few reasons that CrossFit trainers identify as the cause of injuries.
* Training volume 
* Training intensity
* Improper technique
* Poor muscle strength 
* Poor endurance
* Imbalances related to muscles
* Mobility limitations
Out of the above reasons, the biggest, and the commonest reason that becomes the cause for cross fit injury is “training volume” and “training intensity”. Frequent and high-intensity workouts where the body doesn’t get appropriate time and nutrition to heal itself leads to injuries.
Common types of injuries involved in Crossfit
People who commit any of the above mistakes while they do crossfit workout can experience injuries related to the different areas as lower back, knee, shoulder, and elbow. These injuries are lower back pain, impingement of anterior shoulder and pain in the anterior knee.
Revitalize Rehab Club is situated in Bixby Knolls in Long Beach, California, USA. The center provides specialized doctors that have the aim of helping your crossfit injury to prevent and heal it as soon as possible. 
The best way to treat these injuries is to prevent them from happening. It is very much advised to spare some time and learn about the possible injuries that can happen to you if you don’t follow the best workout practices. Educate yourself on the most common CrossFit injuries. 
Who is more susceptible to getting CrossFit injuries?
People with below signs are likely to get Cross fit injuries: 
* People who have a higher body mass
* Athletes who play in competition
* People who train for long hours
How to design a safe, and result-oriented Crossfit training program?
Expert Crossfit coaches advise designing a workout that has the right balance of a metabolic conditioning workout and strength training. Follow this schedule for either two days on, and one day off or every week five days on, and 2 days off. 
This is the general plan that can slightly differ from one person to another depending on their age, buildup, gender, etc. It is up to the person to figure out their optimum flow, without depleting themselves beyond their abilities to recover. 
What is an effective way to avoid CrossFit injuries?
It is important to aware of your workout limits and recovery abilities. Give a good amount of time, and nutrition for your body to recover. There is no point in risking your health to gain immediate gains. Understand that the overall damage it can cause you is a lot higher than the muscle gains. 
What to do if I have got a CrossFit injury?
In addition to refraining from work out and giving the necessary time to your body to recover itself, you need to provide three important supplements to it. When you consume it in the necessary amounts, it will boost your recovery rate, and that reduces the possibility of getting a sports injury.
Supplements 
Protein
If you want to repair your muscle fast then the first thing that you need to provide is “Protein”. It is the main ingredient that will help in building tissues in the body. After a workout, wear and tear happen to the muscles and the area becomes immobilized. That is when you should supply the necessary protein to get it repaired and increase the muscle mass. 
Failing to do it will result in the opposite. In place of increasing the muscle mass, your muscle strength, and mass will reduce. Taking 1.5 grams to 2 grams of your body weight helps your body to absorb it quickly and recover it fast. 
Omega-3 Fatty Acids
Another important ingredient that can work significantly to prevent inflammation caused due to rupture and wounds in muscles is “Omega 3 Fatty Acids”. When you consume it in the right amounts, it quickens your recovery process and starts the synthesis of necessary muscle protein. This, in turn, helps in the loss of muscle at the time of immobilization. It also aids in promoting quick muscle recovery.
Creatine
Creatine is another beneficial substance that produces energy at the time of heavy weight lifting or intense workouts. This supplement increases muscle mass and enhances performance in a variety of sports. It aids in helping you to recover from injuries. 
Visceral Therapy
Visceral therapy refers to gentle massaging the various organs of your body, which includes the liver, kidneys, intestines, urinary bladder, etc. 
Massage
The key idea of performing this massage is to release tightness in muscles, ligaments, and tendons. It improves blood circulation and gives a soothing and relaxing feeling in these areas. 
A firm massage helps in relieves muscle pain in the impacted area and heals them quickly. The application of deep pressure stimulates sensory nerves that lie below the skin and gives immediate relief from painful sensation.
Anti-Inflammatories
Sometimes injuries can be treated with medicines and homemade natural remedies. You should consume the below-mentioned foods to reduce anti-inflammatories that lower the swelling caused due to the wound.
* Ginger root
* Dark chocolate
* Hot peppers
* Blueberries 
* Shitake mushrooms
* Grapes
* Blackberries
* Green tea
* Turmeric
* Cherries, and 
* Tomatoes
Conclusion
Injuries are possible to happen when you are doing a workout, but it doesn’t mean that you should train your body in fear. It is advised for you to be smart and workout hard and take turns when things do not seem to do as planned. By being slower and highly consistent, you can see sustainable gains that are devoid of injuries. The above information will help you prevent injuries and heal them as soon as possible. 

In comparison to other sports like endurance sports, there are fewer chances for CrossFit injuries to occur. These injuries are mostly related to the intensity of training, and volume. People who have low skills and competitiveness are more susceptible to injuries. These injuries are related in the initial months of taking up CrossFit training. 

This is the time when you do not have much knowledge of their body limits and signals. In this article, we will find what type of injuries can you encounter while doing Cross Fit and how to prevent these injuries. 

Reasons behind getting CrossFit injuries

Indulging in high intensity and volume training can put you at risk for CrossFit injuries. It has been seen that people fail to work out as per their body capacity. They fail to supply their proper nutrition and give adequate time to heal. We have listed a few reasons that CrossFit trainers identify as the cause of injuries.

* Training volume 

* Training intensity

* Improper technique

* Poor muscle strength 

* Poor endurance

* Imbalances related to muscles

* Mobility limitations

Out of the above reasons, the biggest, and the commonest reason that becomes the cause for cross fit injury is “training volume” and “training intensity”. Frequent and high-intensity workouts where the body doesn’t get appropriate time and nutrition to heal itself leads to injuries.

Common types of injuries involved in Crossfit

People who commit any of the above mistakes while they do crossfit workout can experience injuries related to the different areas as lower back, knee, shoulder, and elbow. These injuries are lower back pain, impingement of anterior shoulder and pain in the anterior knee.

Revitalize Rehab Club is situated in Bixby Knolls in Long Beach, California, USA. The center provides specialized doctors that have the aim of helping your crossfit injury to prevent and heal it as soon as possible. 

The best way to treat these injuries is to prevent them from happening. It is very much advised to spare some time and learn about the possible injuries that can happen to you if you don’t follow the best workout practices. Educate yourself on the most common CrossFit injuries. 

Who is more susceptible to getting CrossFit injuries?

People with below signs are likely to get Cross fit injuries: 

* People who have a higher body mass

* Athletes who play in competition

* People who train for long hours

How to design a safe, and result-oriented Crossfit training program?

Expert Crossfit coaches advise designing a workout that has the right balance of a metabolic conditioning workout and strength training. Follow this schedule for either two days on, and one day off or every week five days on, and 2 days off. 

This is the general plan that can slightly differ from one person to another depending on their age, buildup, gender, etc. It is up to the person to figure out their optimum flow, without depleting themselves beyond their abilities to recover. 

What is an effective way to avoid CrossFit injuries?

It is important to aware of your workout limits and recovery abilities. Give a good amount of time, and nutrition for your body to recover. There is no point in risking your health to gain immediate gains. Understand that the overall damage it can cause you is a lot higher than the muscle gains. 

What to do if I have got a CrossFit injury?

In addition to refraining from work out and giving the necessary time to your body to recover itself, you need to provide three important supplements to it. When you consume it in the necessary amounts, it will boost your recovery rate, and that reduces the possibility of getting a sports injury.

Supplements 

Protein

If you want to repair your muscle fast then the first thing that you need to provide is “Protein”. It is the main ingredient that will help in building tissues in the body. After a workout, wear and tear happen to the muscles and the area becomes immobilized. That is when you should supply the necessary protein to get it repaired and increase the muscle mass. 

Failing to do it will result in the opposite. In place of increasing the muscle mass, your muscle strength, and mass will reduce. Taking 1.5 grams to 2 grams of your body weight helps your body to absorb it quickly and recover it fast. 

Omega-3 Fatty Acids

Another important ingredient that can work significantly to prevent inflammation caused due to rupture and wounds in muscles is “Omega 3 Fatty Acids”. When you consume it in the right amounts, it quickens your recovery process and starts the synthesis of necessary muscle protein. This, in turn, helps in the loss of muscle at the time of immobilization. It also aids in promoting quick muscle recovery.

Creatine

Creatine is another beneficial substance that produces energy at the time of heavy weight lifting or intense workouts. This supplement increases muscle mass and enhances performance in a variety of sports. It aids in helping you to recover from injuries. 

Visceral Therapy

Visceral therapy refers to gentle massaging the various organs of your body, which includes the liver, kidneys, intestines, urinary bladder, etc. 

Massage

The key idea of performing this massage is to release tightness in muscles, ligaments, and tendons. It improves blood circulation and gives a soothing and relaxing feeling in these areas. 

A firm massage helps in relieves muscle pain in the impacted area and heals them quickly. The application of deep pressure stimulates sensory nerves that lie below the skin and gives immediate relief from painful sensation.

Anti-Inflammatories

Sometimes injuries can be treated with medicines and homemade natural remedies. You should consume the below-mentioned foods to reduce anti-inflammatories that lower the swelling caused due to the wound.

* Ginger root

* Dark chocolate

* Hot peppers

* Blueberries 

* Shitake mushrooms

* Grapes

* Blackberries

* Green tea

* Turmeric

* Cherries, and 

* Tomatoes

Conclusion

Injuries are possible to happen when you are doing a workout, but it doesn’t mean that you should train your body in fear. It is advised for you to be smart and workout hard and take turns when things do not seem to do as planned. By being slower and highly consistent, you can see sustainable gains that are devoid of injuries. The above information will help you prevent injuries and heal them as soon as possible.