As a coach, the number one priority is always safety. And the best way to stay safe in the gym is to be proactive about injury prevention. The most common injuries I see aren’t the result of a single, catastrophic event; they are often the result of poor movement patterns or a lack of attention to form over time.
Here are 5 of the most common injuries we see, and how you can prevent them with simple, actionable steps.
1. Lower Back Pain
Lower back pain is often a result of poor form during movements like deadlifts, squats, or kettlebell swings. When your back rounds or you don’t engage your core properly, you put unnecessary stress on your lower spine.
How to Prevent It:
- Brace Your Core: Learn to brace your core with your breath before every lift.
- Master the Hinge: Learn how to properly hinge at the hips, keeping your back straight and your chest up.
2. Shoulder Pain
Shoulder pain is a common issue, especially in movements that require overhead mobility like overhead squats, push presses, or wall balls. It can be a result of a lack of mobility or poor mechanics.
How to Prevent It:
- Work on Mobility: Incorporate shoulder mobility drills into your warm-up.
- Active Shoulders: The term “active shoulders” can be a bit confusing because the action changes based on the movement. For pulling or pushing movements (like pull-ups or push-ups), it means actively pulling the shoulders down and back. For overhead movements (like an overhead squat or handstand), it means shrugging your shoulders up to your ears and keeping them packed tightly to create a solid, locked-out position. A coach can help you understand the difference.
- Scale: If you feel discomfort in an overhead movement, scale the weight or opt for a different movement that doesn’t put stress on your shoulders.
3. Knee Pain
Knee pain can be a result of poor hip and ankle mobility, or from a lack of control during movements like squats and lunges. When your knees cave in during a squat, it can put unnecessary stress on your joints.
How to Prevent It:
- Improve Hip & Ankle Mobility: Spend time on ankle circles and hip rotations.
- Knees Out: During squats, keep your knees tracking in line with your toes.
4. Wrist Pain
Wrist pain is common in movements that put a lot of weight on your hands, such as push-ups, handstands, or burpees. It can also be a result of a lack of mobility in the wrists.
How to Prevent It:
- Warm-up Your Wrists: Before any movement with your hands on the ground, do some wrist circles and stretches.
- Stack Your Joints: Keep your wrists stacked directly under your shoulders to create a solid foundation.
5. Achilles Tendinitis
Achilles tendinitis is a common overuse injury, especially in athletes who do a lot of jumping and running. It can be a result of a lack of calf strength and ankle mobility.
How to Prevent It:
- Work on Ankle Mobility: Spend time on ankle circles and calf stretches.
- Strengthen Your Calves: Incorporate calf raises into your routine to build strength and resilience in the lower leg.
6. The Most Important Tool: Smart Scaling
Your coach is your greatest tool for injury prevention. They can see things you can’t and will help you scale movements, load, and volume to fit your individual needs.
- Listen to Your Coach: We are here to help you get fitter for life. If a coach tells you to drop the weight or use a modification, it’s not a sign of weakness—it’s a sign of a smart athlete.
- Choose Consistency Over Intensity: There is no glory in pushing past your limits and getting hurt. The most powerful results come from showing up consistently and training smarter.
The best way to prevent an injury is to work with an expert coach who can give you personalised feedback on your movement. A great coach will spot a bad movement pattern before it becomes a problem and help you correct it.
Ready to Train Smarter and Safer?
If you’re an Amersham individual who wants to train with a purpose and build a more resilient body, our expert coaches at CrossFit Chiltern are here to guide you. We’ll help you perfect your movement and build a body that is less prone to injury.
Book a Discovery Call today with one of our team!
Let’s discuss your goals and help you find a fitness plan that truly works for you.
[Link: https://kilo.gymleadmachine.com/widget/booking/sdUjnJkKy9dGRSLzEGzz]