Introduction:
CrossFit has gained warranted and immense popularity in recent years due to the outstanding feats continually demonstrated by its athletes, both on an international stage right through to local boxes in our community. CrossFit challenges our thoughts on what the human body is capable of and continues to set the bar in human performance. I challenge you to find another sport that has a more varied requirement on strength, fitness, endurance, mental fortitude and a wider range of skillsets. Just when you think CrossFit athletes couldn’t be any more amazing, they continually blast through the ceiling of what should be humanly possible, year after year.
While the emphasis on pushing limits and achieving personal bests is hugely appealing, it’s crucial to understand the potential risks involved, and also the opportunity if done smartly. The tendency to dismiss pain as merely part of the process can lead to serious injuries, or niggly injuries that plague your ability to perform in the sport. This article aims to shed light on the dangers of merely using pain as a signal for seeking help in CrossFit. Instead, it advocates for recognizing and addressing warning signs like tightness, discomfort, and loss of range of motion, which can prevent injuries before they occur.
The Problem with Relying on Pain…
“Pain” is often mistakenly seen as a badge of honour in the CrossFit community, with many athletes embracing the “no pain, no gain” mentality. DOMS, explained below could be a good argument for this mentality. However, pain is not always an indicator of progress; rather, it frequently accompanies injury or damage to the body. Waiting until non-DOMS pain presents itself before seeking help often means the injury has already occurred, potentially leading to an extended recovery period and setbacks in training.
Know the difference between Delayed Onset Muscle Soreness (DOMS) and injury pain…
These are two distinct experiences that athletes may encounter is CrossFit. Understanding the differences between the two is crucial for effective training and injury prevention. DOMS refers to the muscle discomfort of pain that typically appears 24-48 hours after a strenuous workout, or new intense exercise. It is caused by microscopic muscle damage and inflammation. DOMS is a normal part of the training process and is not indicative of a serious injury. DOMS, in general, will peak around 24-72 hours after the exercise session. DOMS will normally have a bilateral (both sides) symmetry and will affect the muscles used in the workout. DOMS will tend to feel like a general ache or soreness in the effected muscles rather than a sharp localised pain. DOMS can lead to temporary stiffness and decrease in range of motion but will improve with movement and exercise. So, when assessing if pain is DOMS or injury, it’s important to consider timing, location, severity and characteristics, response to rest and movement, recurrence of pattern. Remember, DOMS is a normal part of CrossFit. If pain does not follow the DOMS pathway explained above, it may be an injury and will need assessment, treatment and rehabilitation.
The Role of Tightness, Discomfort, and Loss of Range of Motion…
Instead of waiting for pain to manifest, paying attention to early warning signs such as tightness, discomfort, and loss of range of motion is vital. These subtle indicators often precede an injury, providing an opportunity for intervention before more severe damage occurs. Tightness in muscles or joints, discomfort during specific movements, or a noticeable decrease in range of motion should not be ignored but rather seen as an alarm urging individuals to seek assessment and treatment.
The Impact of Trigger Points…
Trigger points, or knots within muscles, can develop because of repetitive stress or overuse, common occurrences in CrossFit. These trigger points can cause localized pain and refer pain to other areas of the body, potentially leading to compensatory movement patterns that further increase the risk of injury and embed poor firing patterns. Ignoring discomfort caused by trigger points can exacerbate their effects, potentially leading to muscle imbalances and decreased performance.
The Body’s Protective Mechanisms…
The body possesses protective mechanisms designed to prevent further damage when it detects potential harm. Muscles can tighten and restrict movement, creating a guarding response to shield vulnerable areas. While this response serves as a protective measure, it can also lead to altered movement patterns or compensation, increasing the likelihood of strain or injury to other areas. Ignoring these protective mechanisms and pushing through discomfort can be detrimental to long-term health and athletic performance.
Prevention Over Treatment…
To mitigate the dangers of using pain as an indicator of when to seek help, a proactive mindset that prioritizes prevention is crucial. CrossFit athletes should engage in regular manual therapy, mobility work, stretching, and axillary strength training to address imbalances and maintain optimal range of motion. Consulting with manual therapy professionals that get the sport, such as sport and remedial massage therapists or sports medicine experts, can provide valuable guidance on injury prevention and recommend strategies to enhance overall performance. This unlocks barriers and unleashes your potential.
Conclusion…
In the demanding world of CrossFit, it is essential to shift our mindset from relying on pain as a signal for help to recognizing and addressing early warning signs. By acknowledging tightness, discomfort, and loss of range of motion, athletes can take proactive steps to prevent injuries before they occur. Emphasizing prevention over treatment will lead to healthier, more sustainable training, enabling CrossFit enthusiasts to achieve their fitness goals while minimizing the risk of long-term damage. Remember, your body communicates its needs – it’s our role to listen and respond appropriately.