For those unfamiliar with the CrossFit brand, the crux of this fitness programming typically involves hourlong group strength and conditioning activities inside a CrossFit gym — including high-intensity interval training, weightlifting, plyometrics and gymnastics, to name a few. A fitness movement that began in a gym in Santa Cruz, California, in 2000, CrossFit-affiliated gyms now number more than 13,000 globally. It’s an exercise phenomenon that has gained increasing popularity over the years. And according to CrossFit’s website, it’s “the perfect application for any committed individual, regardless of experience.” While this is obviously a fitness program with a significant following, as a sports medicine physician it’s important for me to help people understand that this exercise regimen must be carefully considered before engaging in it.
First, I’ll note that any exercise program that helps people enhance their fitness — in a time when America is embroiled in an obesity crisis — should be recognized respectfully. Indeed, for many who have or continue to utilize this program, CrossFit can provide a significant workout in a relatively short amount of time. In addition, interval and weight training (tenets of the CrossFit regimen) have been scientifically proven to strengthen muscles and enhance fitness. These are fantastic weapons in the obesity battle.
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But I would be remiss if I didn’t highlight the potential physical dangers of a rigorous exercise program, and CrossFit isn’t the only one in this category. But it’s arguably the most popular.
In a Journal of Strength and Conditioning Research study published in November 2013, researchers aimed to determine via survey what the rate of injury was for those individuals who engaged in routine CrossFit training. Of the 132 responses collected, 73.5 percent of respondents indicated that they had sustained an injury at some point during their CrossFit training. The researchers further surmised that injury rates in those who CrossFit train are similar to those found in the literature for sports including Olympic weightlifting, powerlifting and gymnastics, but lower than competitive contact sports like rugby.
Here’s the problem: Most novice exercisers aren’t going to engage in sports like Olympic weightlifting and gymnastics, or in competitive rugby. So when they engage in an exercise program that includes some of these activities, going from the couch to CrossFit can be dangerous if proper understanding and precaution aren’t first taken.
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Further, in an April 2014 study in the Orthopaedic Journal of Sports Medicine Research, the researchers’ purpose was to assess injury rate patterns, demographic categories, gym characteristics and athletic abilities among CrossFit participants. In this study, a total of 486 CrossFit participants were surveyed, and 386 met the criteria for inclusion in the study. Overall, the injury rate in this study was a little less than 20 percent, with injuries being fairly mild and highlighted that men were more frequently injured than women. Overall, the most commonly injured body areas were the shoulder (while participants engaged in gymnastics movements), lower back (while participants engaged in power lifting movements) and the knee. These interesting facts considered, perhaps the most illuminating feature of this study was that the injury rate of participants correlated positively with trainer involvement. What this means is CrossFit injury rates of those participants studied decreased significantly the more involved the trainer was in coaching and guiding participants.
Deciding whether you are right for CrossFit should be a multi-factored process. First, is this your first time exercising rigorously? If so, you may want to consider increasing your fitness capacity with less complicated activities to start. Once you feel confident in your ability to maintain proper form in those activities, exploring CrossFit could be an option. Further, if you have sustained a previous orthopedic injury that may increase your re-injury risk — especially in the knee, low back or shoulder — it’s important to first talk to your doctor about whether the CrossFit program is right for you. And finally, because there are so many CrossFit gyms located in nearly every metropolitan area in our country today, be sure to perform your due diligence — looking for a gym that has trainers who are actively and regularly involved in coaching and guiding participants safely throughout their workout routines in the gym.
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If you or someone you care about is considering any type of new fitness regimen, it’s important to get the facts and to understand the risks. While it’s true that any exercise program will carry risks, those risks can be significantly minimized with education and understanding. However, your commitment to moving more and keeping your fitness top of mind is one that deserves significant praise in this day and age.
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Am I Right for CrossFit? originally appeared on usnews.com
