Crossfit and Injuries: How Much Exercise is Too Much?
Crazy About Crossfit
Maybe you wanted to drop a few pounds before the holidays, or get in shape before the high school class reunion this winter. So you signed up for Crossfit, which seems to be the latest fitness rage, hoping you can find that six-pack of ab muscles hidden somewhere in your belly. You keep seeing all your friends commenting on Facebook about their workouts and their progress, and you’re inspired.
But maybe you’ve also seen some of the scary stories on the web. Rhabdo and Crossfit? Some of the devotees to this almost military-style workout have pushed the limits so far that it’s actually resulted in rhabdomyolysis. (Rhabdomyolysis is the breakdown of muscle fibers, causing them to release into the bloodstream, which can cause kidney damage.) Is there such a thing as too much exercise?
The answer is yes, according to Dr. Alexander K. Meininger, a leading orthopaedic surgeon and a physician for the U.S. Ski Team. Dr. Meininger says he sees a lot of workout-related injuries—usually not as serious as rhabdo, but lots of soft tissue damage cause by overuse. Torn rotator cuffs, tendonitis, tennis elbow, tears in the knee ligaments. He says that the majority of these injuries come from two types of people: the newbie, and the manic.
“The Newbie”
This person is uninitiated to Crossfit or their new workout regimen, and they do not have the proper conditioning to perform some of the exercises. Their muscles tire quickly at first, and instead of taking it easy, they keep going, even when they are not using proper form or technique. And that’s what causes injuries. “Start low or slow, and listen to your body. Don’t grab the 50 lb. dumbbell to start with,” says Meininger. “Partial strokes and short strokes are the same motion and workout, but less stressful. Everybody knows what soreness is doing a workout, and what their abilities are. Pushing through it can actually make your muscles break down.”
“The Manic”
This person is the full-bore fitness fanatic, the one who tends to overdo it. They are so committed that they work out too intensely or too frequently, seven days a week at the gym and sometimes twice a day, performing the same routines. Meininger says this can also be unhealthy and create a risk of injury. It’s also not the way to get optimal results—your body gets used to its core routine and your metabolism is minimized to meet those regular goals, so you’re actually burning fewer calories. “With the same workout every day, the set intensity can cause overload and damage. Better to mix it up. Everything works best in moderation—2-3 times a week, and intersperse your workout with aerobic, stretching, yoga and Pilates.”
Dr. Meininger is quick to say that Crossfit and similar programs are a good thing. Even though the group dynamic can have a negative effect, with people pushing too hard or overdoing it, it’s still a positive, supportive environment that encourages people to be fit and active. Just remember to mix up your routines, know your limits, and stay safe. “Anything that gets people off the couch and into exercise I support wholeheartedly. Just listen to your body so you don’t put yourself at risk of injury.”
Most importantly, remember to have fun. Here is a hilarious compilation of Crossfit fails to keep in mind when you’re reaching for that 50 lb. dumbbell.
Original article appeared on: https://www.womensadventuremedia.com/blog/crossfit-injuries-much-exercise-much/