This is the first blog in a three part blog series regarding training with and around an injury.
You’d been sitting on the couch for a few months, suddenly found your mojo, had a midlife crisis or decided it was time to get fit for, and you jumped into exercise full tilt. Fast forward a few weeks later, you now have a niggle and have thrown exercise into the “too hard basket” (along with your results). But guess what? You don’t need to stop training!
Lets start with how NOT to get injured in the first place…
A lot of people talk smack about CrossFit and injury, however in reality those who talk smack OR those who get injured are NOT adhering to a few very basic principles outlined in the CrossFit Level 1 course.
- 1st Work Mechanics: Mechanics can also be called technique. You have to start with a solid foundation. You can not head into ANYTHING 3, 2, 1 go with no prior work. You have to be able to perform the movements close to perfect at a low intensity, safely. If you cannot perform the movements you need to scale the workout down/back so you can. You MAY need to spend time building a a strength base. Your time will be very well spent learning and practising strict pull ups, squatting to a box, static ring holds and perfect push ups, before you start swinging around kipping like Tarzan. Remember the tortoise and the hare, it is not where you start but rather where you finish.
- 2nd Consistency: After you’ve started some fundamentals, some slow progressive work building a strength base, working out what you are and aren’t good at and what you need to really work on, it’s time to back that up. You need to be consistent. Rome wasn’t built in a day. Results are achieved by sustained work and practice. Consistency will be different to everyone. Consistent for you may be twice a week, for someone else it might be every other day, or daily. Don’t fall into the trap of more is better. You don’t even need to be better every day. You just need to be better next month than what you were this month. By building up consistent hours in the gym working perfection, this is exactly like a savings account account. Every session you are depositing a little extra money and making that interest work for you.
- 3rd Intensity: Once you have saved that cash, your bank balance has grown and your movements look good, you have a strength base to match, then you can start worrying about clock, competitors and PR’s. If you do the hard yards first, and put in the time you should be able to build intensity and start putting all your skill and strength into practice. You don’t need to go hard everyday BUT with a good foundation you should be able to go hard when you feel like it or need.
In Part two, we will continue talking about training with and around an injury, looking at subbing for specific injuries, some treatment options, and seeking medical guidance.