Today’s WOD

5 Rounds for time

Run 400m

20 Dumbell Thursters (35lbs)

Post Time to comments

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Keeping Yourself Injury Free

I asked Dr. Jamal De Vita, the area’s top Chiropractors to give some advice on how to make the most of your CrossFit Training and avoid injury so that you can always be your best every day you train.  If you ever do need to get an “adjustment” so that you can be in top form, I highly recommend you stop by and check him out.

CrossFit is a fantastic form of exercise that is gaining popularity daily. When done properly it is an excellent way to build strength, speed, endurance and agility. However, when done improperly, like any exercise, it can lead to injuries. As a chiropractor I have seen too many victims of exercise that could have been easily avoided. Here are some tips to keep in mind to get the most out of your CrossFit workout safely.

First and foremost you must workout with a qualified trainer. Just because you have a hammer it doesn’t make you a carpenter. I jest, but this is eerily familiar with the fitness industry where almost anyone can brand themselves a “trainer”. Fortunately, since you are reading this post you’re are already working out with Robby, resolving this issue. Robby has the background and proper training to help maximize your CrossFit experience and minimize injuries.

A common pitfall is lack of hydration. Here’s a scary thought, research has shown that once you start to feel thirsty, you are already in the beginning stages of dehydration. Your body is letting you know it needs more fluids. Simply put, don’t start drinking at the beginning of your workout. This is a situation where you really need to be proactive. Since CrossFit involves explosive burst and intensity movements you are going to sweat like mad. You need to combat this by starting to hydrate at least 2 hours prior to beginning your workout, thus affording your body enough fluid accumulation to help counteract the massive depletion that will occur during the workout. So what is the best thing to drink you ask? Guess what, there is no better choice than good old-fashioned water! Yes, it’s true, even with all the energy drinks and gimmicks out there you will always do better with water. Water not flashy enough for you? Spruce it up with a slice of fresh lemon added in your bottle. As for quantity you should aim for 1-2 liters during that 2 hour lead in to your workout and of course continue to drink during the workout itself. Proper hydration will also vastly decrease the chance of muscle cramping during the physically demanding and taxing CrossFit exercises.

Very important that you do a proper warm-up before your CrossFit session begins. Sorry to burst anyone’s bubble but research supports that no benefit in injury prevention is gained from static stretching before an activity. What does make all the difference is a proper warm-up. Your body needs a chance to get the core temperature elevated allowing more blood flowing to the muscles and tendons, making them more pliable and less likely to be injured. A great way to get things going is to jump rope. A minimum of 3 minutes of jumping rope will insure that your body is awake and ready to roll. Not adept enough to jump rope, no problem, jumping jacks are a comparable substitute. Even taking a brisk walk or some light jogging will help getting you warmed up.

Once you begin your workout one of the most effective things you can do is abdominal bracing. This is a simple yet crucial component to any proper exercise routine and thus something I recommend my patients make a habit of. Think about your belly button being the center of a circle and you want to contract the muscles around it, tightening the abs. Remember to breathe normally as this activity should not alter your breathing whatsoever. Abdominal bracing engages your core making you more stable and less likely to overstrain your spine.

Proper form is of imminent importance regarding CrossFit training and injury prevention. Due to the high intensity and timed workouts people tend to slack in their form as the workout progresses and fatigue sets in. You should never sacrifice form for lifting more weight or doing more reps. Your last rep should mirror your first rep regarding form. Once it starts to slide you are flirting with disaster.

These helpful hints will help you get the most out of your CrossFit workout while limiting injuries. Please feel free to contact me directly with any questions. Stay healthy!

*Dr. Jamal De Vita is a Certified Chiropractic Sports Physician helping athletes get the most out of their potential with chiropractic care. He has been practicing in Acton since 2004 and can be reached at 978-263-9336 or jtdevita@hotmail.com.