Hi, I’m Sho.
CrossFit is an incredible way to build strength, but it can place significant stress on the shoulders. Exercises like snatches, presses, and even gymnastics movements can lead to shoulder injuries if performed with improper form or excessive weight. Flexibility issues or overloading can also cause pain. In this post, I’ll guide you through the essential steps to recover from shoulder injuries and safely return to your CrossFit routine.
1. Common Causes of Shoulder Injuries in CrossFit
1-1. Types of Shoulder Injuries
- Rotator Cuff Injuries:
The rotator cuff consists of four muscles that stabilize the shoulder joint. Excessive load or repetitive use can lead to strain or even inflammation, affecting the shoulder’s functionality. - Shoulder Dislocation:
This can occur when the shoulder is overextended, such as during a ring muscle-up dip.
1-2. Key Causes of Shoulder Pain
- Poor Form:
Fatigue or improper technique can place unnatural stress on the shoulders. - Overtraining:
Insufficient recovery and continuous heavy loading, especially with pull or press movements, can lead to chronic pain. Gymnastics elements like pull-ups and muscle-ups can also stress the inner shoulder muscles over time. - Lack of Mobility:
Limited mobility in the scapula or thoracic spine can force compensatory movements, increasing the risk of injury.
2. Steps to Recover from a Shoulder Injury
2-1. Stop Training at the First Sign of Pain
If you feel pain in your shoulder, immediately stop training to prevent further damage. In the first few days, ice the affected area to reduce inflammation. Symptoms like night pain or stiffness upon waking often indicate inflammation. During this phase, engage in movements with minimal shoulder load.
2-2. Seek Professional Diagnosis
If the pain persists, consult an orthopedic doctor or physiotherapist to assess the injury. Continuing to train without proper diagnosis can delay recovery and lead to more serious injuries.
3. Rehabilitation Exercises to Promote Shoulder Recovery
3-1. Rotator Cuff Strengthening Exercises
Strengthening the rotator cuff can help restore stability in the shoulder joint.
- External Rotations:
Using a resistance band, rotate the arm outward with the elbow fixed to the body. (20 reps × 3 sets per side)
- Internal Rotations:
Perform the same motion inward with the band. (20 reps × 3 sets per side)
- Scapular Stability Exercises:
Strengthening the muscles around the shoulder blade ensures proper shoulder function. Include wall slides (15 reps × 3 sets) and prone exercises for shoulder retraction.(15reps x 3sets)
3-2. Stretching for Mobility Improvement
Enhance flexibility to prevent recurrence of shoulder pain.
- Thoracic Spine Stretch:
Perform 10 extensions and rotations, 3 sets each.
- Pectoral Stretch:
Ensure the movement involves pulling the shoulder blades back rather than just the arms. (20 seconds × 3 sets) - Lat Stretch:
Hold for 20 seconds, 3 sets. - Internal Rotation Stretch:
CrossFit training often tightens the internal rotation. Perform sleeper stretches or use a wall to reduce tension if lying down causes discomfort.
4. Modifying Training for a Safe Return
4-1. Start with Light Weights
Once the pain subsides, start with light weights instead of rushing back to heavy loads. Focus on perfecting form, especially with pressing movements, to avoid re-injury.
4-2. Scaling Exercises
Adjust exercises to reduce shoulder stress.
- Strict Press → Dumbbell Press:
Perform within a pain-free range of motion. - Kipping Pull-ups → Strict Pull-ups with Bands:
Start with controlled movements to avoid pain. If movement is not possible due to pain, mental imagery exercises can maintain motor patterns.
5. The Importance of Nutrition and Rest
5-1. Nutrition for Muscle Recovery
Include sufficient protein and anti-inflammatory foods like fish, nuts, and vegetables to support muscle repair.
5-2. Rest for Recovery
Incorporate 1–2 full rest days per week to allow the shoulder muscles to recover. Adequate rest is essential for complete healing.
6. Preventing Shoulder Injuries in CrossFit
6-1. Mastering Proper Form
Regularly check your form with a coach to ensure safe execution of movements and reduce injury risks.
6-2. Maintain Mobility with Daily Stretching
Incorporate daily mobility drills to keep the shoulder joints flexible and functioning properly.
6-3. Monitor Load and Pain
Shoulders are prone to cumulative stress. Pay attention to warning signs like persistent pain during rest, night pain, or morning stiffness. If any of these symptoms appear, it could indicate inflammation, requiring a reduction in load and activity.
7. Conclusion: Overcoming Shoulder Injuries in CrossFit
Recovering from a shoulder injury requires patience and careful planning. The key is to stop training immediately when pain occurs and seek professional advice if needed. Start rehabilitation with light exercises to restore stability and mobility. Focus on nutrition and rest to support muscle recovery.
Shoulder injuries are manageable with the right approach, allowing you to return to training safely. However, ignoring early signs can prolong recovery time. By listening to your body and following the right steps, you can continue CrossFit without compromising your health.
Stay consistent, but don’t rush—your long-term health and performance will benefit from a mindful recovery process.
Thanks,
Sho
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