Crossfit is a great way to get fit, build muscle, and increase your overall health. It is ideal for conditioning your body and improving your cardiopulmonary function by combining weight training, aerobics, gymnastics, and dynamic exercises. But like any other form of fitness training, there are some precautions you should take before and during your workout to prevent injury. Fortunately, because of the diversity of exercises, CrossFit can be easily scaled to your skill level or specific needs. Whether you’re brand new to this type of high-intensity workout or you’re an experienced competitor, following a few tried and true safety tips is helpful to prevent injury and keep yourself active.

3 Tips to Prevent Injury

Warm up/Cool down

CrossFit requires the use of major muscle groups. Because of this, it is important to warm up and cool down each time you hit the gym. Taking time to warm up properly is key to preventing injury and improving performance. Most gyms will take time during the first part of class to warm up. However, if you don’t feel that this time is adequate, try showing up to class 10-15 minutes early to warm up and stretch. This will allow you to work on the areas of you body that tend to be tight and give you trouble. Additionally, stretching after your workout can help you avoid extreme soreness or muscle spasms, as well as improve flexibility.

Start Small

Just because other people in class are lifting large amounts of weight or jumping from the ground onto a box doesn’t mean you should be doing the same. In fact, when you first begin, starting small and working you way up to more challenging weights and movements is the best way to maximize results and minimize the chance of injury. If you feel that something is outside of your skill level, be sure to ask your coach for options to scale the movement appropriately. And if you’re ever in doubt, never push yourself beyond what is safe. That is a good way to end up on the sidelines.

Use Proper Form

Learning proper technique and form is vital. The most common cause of back injuries is lifting heavy weights with poor form or technique. Most CrossFit classes require a lot of repetitive, challenging movements, and an atmosphere where the intensity is high. Failure to use proper form can lead to injuries, ranging from muscle strains to low back injuries. If you feel like you need help, never hesitate to ask the coach for tips on how to do the lift or movement correctly. Additionally, several apps, such as Coaches Eye and Hudl Technique, are available on most phones. These apps will allow you to record your movement and then go back and break it down in slow motion. This can be useful for improving form and preventing injury.

Don’t forget the cool down and stretching AFTER your workout. This might be just as important as the actual workout!

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