Injury Prevention Pt. I


As athletes and active people, we have probably all been there... injured. Anything from a twisted ankle to a more serious injury that has taken us out of activity for an extended period of time.

And boy does it suck. And boy to all of our A-Type personalities suck at taking time off to heal.

Don't deny it... I've seen you all working through something that you should probably be resting. I've done it too. It's hard to convince ourselves to take time off when our lives are crazy busy and we already aren't always sure when we will make it back to the gym. But sometimes we need to, before our body make us halve to.

We have A.MA.ZING resources at the gym - chiropractic, massage, structural integration, nutrition. All of these things can help in preventing injury both inside and outside of the gym. And while some injuries are freak, one-off accidents, some can be prevented.

Here are some tips on how to prevent injury:

  • Use Proper Technique - Our FIRST priority, especially at CFW is TECHNIQUE. Your coach's priority is to ensure that you are moving safely. Sometimes we let intensity take over and our form goes... but it is OUR job to ensure that you are staying in line. When a coach gives you a que or tip for your movement, comes over and moves you in to a certain position, or even makes you stop and do something else, it is for your safety. Please listen to them!! Also... you've heard me say it like a thousand times... THERE IS ABSOLUTELY NO BENEFIT TO DOING SHITTY REPS! Take the time, break it down, do it right... even if it is slower!!!
  • Take Time Off - A few weeks ago we posted about our training cycles and the importance of rest days, weeks, and even months sometimes. Your body needs time to heal. If you don't give your body this time it continues to breakdown and an injury simply becomes a matter of when, not if. Work to get in tune with your body. Listen to what it is telling you. One or two days off to recover is better than weeks or months of forced time off because you kept pushing instead of recovering.
  • Warm Up & Cool Down - Warm muscles are less prone to injury. You should start your warm-up slowly and make sure that it suits what you will be doing. Each workout that we post has a specific warm-up that is meant to prepare your body for what you will be doing. Ben takes a lot of time to create our program, including the warm-up. Always remember that there is a method and reason for what we are doing. A cool-down stretch or foam roll is also important. Get blood flowing through those muscles and prevent them from tightening up.
  • Increase Flexibility - Being able to safely move through a full range of motion is a HUGE DEAL in injury prevention. If you can't squat to depth or fully rotate your shoulders you shouldn't be going for a heavy back squat or snatch. If you can't fail safely you are putting yourself at increased risk of injury.
  • Do Not Continue Through Pain - It is JUST A WORKOUT! If you feel something that isn't right STOP. Pinching or burning are bad signs that something is going on. Learn the difference between discomfort and pain. Are you sore from using your body, or are you truly injured?

The bottom line is that continuing through pain, or trying to "work" through an injury is not always a good idea. Let your coaches know if you are injured or experiencing anything abnormal so that they can help you to scale, or stop. Always consult with a medical professional if you are unsure of the situation.