CrossFit, dangerous or not?
CrossFit has gained significant momentum over the last decade.
As a physio, you’d think that Crossfit is a horrible sport as it seems very repetitive by nature and well...crazy.
So. Is CrossFit backed up by 🧫 🧪 science?
Strangely,
YES.
Here’s why:
CrossFit exercises are high on intensity and is function oriented. 5 minutes of high intensity is enough exercise for a WHOLE day.
Its works the WHOLE body. Self-explanatory. You train the upper extremities, you train the lower extremities, you train the core, you train the heart.
Exercises are variable. Different exercises mean different adaptation.
.There’s a community. It has been proven that training with others can provide a psychological support network that promotes adherence and sustainability.
Considering the growing numbers of injuries these Crossfiters have been experiencing, we were surprised that the data categorized Crossfit as a SAFE sport!
In fact, unlike previously reported by other therapists, the incidence of injuries may not be as high as suggested.
3049 Crossfiters participated in a survey study. 30% were injured over the first year.
39% reported shoulder injury
34% reported back pain
15% reported knee pain
Battle Ropes, tendinopathy?
Injury incidence?
Unsurprisingly, those with experience were less likely to get hurt. Incidence of injury was higher amongst people that don’t train as regularly. Training less than 3 times a week also led to more injuries (2.46/1k hours) vs training 5x or more 0.53/1k hours).
Gender difference?
Males get hurt more often than women. Males tend to overtrain.
WHAT WE THINK
CrossFit is not a dangerous sport. It is as risky as any other non-contact activities.
Those with less than a year of experience should be careful not to overstrain the body. Tissues and muscles take time to adapt. Based on the data, it is less common for experienced Crossfitters to get hurt. Not only their body is more robust, those who train more understand their body and have better techniques.
Keep in mind that for anything too much too fast is not good.
Exercise dosage is also important. Doing too little doesn’t allow for proper adaptation. Doing too much causes overload and thus, injuries. Being invested between 3-5 seem ideal with proper recovery time.
Train safely everyone!
PS: there are better ways to train the body obviously! that secret is for another time:)
Physiotherapy Brossard