How to avoid crossfit injuries

An amazing number of athletes suffered from the same serious injury at CrossFit Games regional selection (CrossFit games). Could it have been avoided? Yes easily! I will tell you what a problem, and how to avoid injuries in sports and protect yourself.

During CrossFit Games regional selection this year 25 men tore the pectoral muscles. And as an athlete injured in my time from such an injury, I understand them perfectly: any the damage is terrible and often impossible to predict or prevent. But not always.

The real reason why athletes at such a high level get tears and injuries are by no means weak. These guys were just unbelievable! In fact, everything goes back to four fundamental components of the training:

• Exercise selection
• Speeds
• Fatigue
• Differences between active and passive range of motion

You are more or less familiar with the first three points. And here the fourth, most likely, remains out of your sight. After of how I’m a bit smart on the camera, I’ll explain how you protect yourself from such troubles. (video in English but you you can repeat the exercises that are shown there for mobility and mobility of the shoulders, even if you do not know the language)

• The importance of exercise selection
• Active range of motion, passive range of motion and you
• Three exercises to increase active shoulder extension
  • 1. Table pose
  • 2. Strength and stretch combination
  • 3. Test for push-ups on the uneven bars
• Get strong and go ahead

The importance of exercise selection

All last month, elite athletes tore their pectoral execution time of the “deadly”, in my opinion, series exercises.

However, the point is not a lack of strength. In a hurry alternating multi-repetitive speed push-ups on the rings with the release of force (and many other exercises), competitors demonstrated muscle and bone-ligament imbalance, preventing the adequate distribution of load on the tissues.

Let me explain: we are talking about high-class athletes, who, under optimal conditions, are able to perform these exercises with enviable ease and skill. However training on unstable shells – such as rings – are simply not designed for tall speeds or great muscle fatigue.

Of course, you can argue that this is still a competition, and participants must be prepared for anything. But in my opinion this is bad an argument, especially when at stake is the health of the professional, purposeful athletes. However, there is arguably about than.

The biggest problem I cannot find excuses is with a choice of exercises. My friend – and an excellent athlete – Christian Lucero, was among the injured, after he became favorite of the previous two days of the match. Like everyone else, he did what he was told, despite being irresponsible and egregious illiterate “program” of the competition.

There is no guilt of the athletes, and I bow to their persistent struggle with these brutal series of exercises. But still, to me a little sad that this could have been prevented.

Active range of motion, passive range of motion and you

This is where the reason for what happened at the Games is for everyone without heavyweights exceptions. In addition to potential injuries the exercise program itself is another likely culprit of this mini-epidemics became quite common among male athletes disadvantage. I focus on men, because only they suffered from rupture of the pectoral muscles.

Let’s start with a simple definition:

• Active traffic: how much the amplitude may be movement in the joint under muscle control.
• Passive range of motion: how big there may be a range of motion in the joint regardless of participation the muscles.

The difference may seem insignificant, but it is in it all the matter. Active volume of movement implies complete control over the movement – for example, when raising a hand above a head. With passive you there’s no such control, as if your hand was pulled further by the head, what are you able to reach for yourself.

If the difference between the two is too big, you easily reach the amplitude at which you can not control movement. The larger this gap, the greater the risk.

In short, going beyond its active range of motion under load, you play Russian roulette with your body. Performing such a jerk is like charging revolver with a couple of extra bullets.

What happens if you force a person with a big difference between active and passive volumes of movement intensely time after time go beyond the controlled amplitude, as, for example, with push-ups on rings or exit force on rings?

The joint will be in the wrong position, and the muscles, those responsible for its stabilization will not be able to fulfill their function. AND it is fraught with consequences.

In general, this was what first-class athletes last week.

Three exercises to increase active extension shoulder

As you know, the shoulders of men during extension are extremely stiff. It may not seem so important to you if you don’t push up on the rings. However, overall health depends on it. shoulder joint and the ability to safely perform others exercises. For example, shoulder extension is responsible for holding body at the top point during pull-ups – this is another the movement given to men is more difficult than women.

Before tackling your shoulders closely, it’s worth noting that shoulder mobility depends on several other factors that do not have attitude to the joint itself. I cover this issue in detail in my book and series of videos “Simple Shoulder Solution” (Simple Shoulder Solution). But suffice it to say that core muscle strength, mobility thoracic spine and even breathing mechanics can significantly affect the mobility of the shoulder joint.

For many years, many people cannot achieve normal shoulder stretch, when they would achieve better results, giving 5 minutes each morning joint exercises like side bar and head rotations in combination with deep diaphragmatic breathing.

But there are special methods for developing active volume. extension of the shoulders. I prefer the following.

1. Table pose

This exercise does not enjoy even half due respect. Shoulder extension with simultaneous activation of the posterior muscle chain? Done!

Proper execution technique:

1. Do about 10-15 repetitions of the exercise, then linger in up position for 10-15 seconds.
2. Now stretch your neck. Take a deep breath.
3. Try to tear one arm a millimeter from the floor, keeping body motionless. Let your hand hang right above that point on the floor where she stood.
4. Does not work? Lower your hips below. This will reduce the amplitude. extension of the shoulders.

At first, your “table” may look more like a “crab”. Nothing scary. Keep training until your body becomes resemble a three-legged table. Then you will make serious progress. in the extension of the shoulders.

2. Strength and stretch combination

Stretching itself is not harmful, it just requires support. My rule is to never stretch without adding active movements to “consolidate” the new amplitude just achieved movement. Here’s how to do this when shoulder extension:

1. Extend your shoulders by taking deep breaths on the rings or coups if you can do them safely.
2. After that, immediately lift the gymnastics stick back, possibly hanging a pancake on it. So you train the opposite movement, and develop muscle strength in a new amplitude.

3. Test for push-ups on the uneven bars

The last strategy is to use push ups themselves on the bars to determine the mobility of your joint in a particular physical exercise.

1. Lock the rings or bars at a height where you can maintain body weight with legs at any stage of movement.
2. Go down to the bottom, resting on your feet, and try straighten your arms without rocking the body.

If you cannot straighten your elbows, then you have exceeded the active volume of motion. In this case, such push-ups are contraindicated for you. Replace them with any other effective exercises until put your shoulders in order. Once you are ready for them, push-ups will help you to develop the strength of the shoulders in the unbent position. But only if you work in a range that your the body and muscles can control.

Get strong and go ahead

I do not want to think that I am not struck by physical data of athletes participating in the Games. They are truly inimitable, and incredibly optimistic even despite the injury.

That was probably what impressed me the most, and it a great example to follow. Injury is not a sentence on all my life, and these athletes are also aware of this. Troubles happen, life is a struggle, but you need to move on. I am very I regret that the path of so many people ended prematurely in this year.

If you want to learn one important lesson and capture it on the wall your gym, write this: Develop active volume of movement, and do not do harmful exercises – and do not let those you train to fulfill them. And God save you disobey.