Research on CrossFit Athlete Injuries: What We Need to Know

In this episode of the Performance Plus Podcast, Zachary Long discusses critical insights from two research studies on CrossFit injuries. He highlights the common injury sites, including the shoulder, knee, and lower back, and emphasizes the importance of technique in preventing injuries. The conversation also covers the relationship between training duration, competition level, and injury risk, providing valuable information for CrossFit athletes to enhance their training and reduce injury likelihood.

Takeaways

• CrossFit injury rates are comparable to other sports.
• Shoulder, knee, and lower back are the most injured areas.
• Box jumps are the leading cause of injuries in CrossFit.
• Longer participation in CrossFit correlates with higher injury risk.
• Competitors face a greater risk of injury than non-competitors.
• Technique is essential for injury prevention in CrossFit.
• Accessory work can help strengthen vulnerable joints.
• Coaching on Olympic lifts is crucial for safety.
• Engaging in other physical activities may increase injury risk.
• Injury prevention strategies are vital for CrossFit athletes.

Chapters

• 00:00 Understanding CrossFit Injuries
• 02:46 Key Findings from Research Studies
• 06:04 Injury Prevention Strategies for CrossFit Athletes

 

 

CrossFit is often scrutinized for its injury risks. However, research suggests that CrossFit is not more dangerous than other recreational fitness activities. Two recent studies provide valuable insights into the most common injuries in CrossFit, the movements that contribute to them, and how athletes can reduce their injury risks.

Key Findings: Common CrossFit Injuries

Research studies titled “From Sweat to Strain” and “Retrospective Injury Epidemiology in CrossFit” analyzed injury patterns among CrossFit athletes. Here’s a breakdown of the findings:

1. Most Commonly Injured Areas:

• The shoulder and knee are the top two injury-prone areas, with the lower back also frequently affected.
• These results align with prior studies and make sense given CrossFit’s programming, which involves heavy lifting, high-volume squats, and frequent overhead movements.

2. Injury Frequency by Experience Level:

• Athletes with longer CrossFit experience reported more injuries, likely due to engaging in advanced movements and heavier weights.
• Competitive CrossFit athletes also had a higher injury rate, as they perform more complex skills at higher volumes and intensities.

3. Injury Risk Factors:

• Engaging in other physical activities outside of CrossFit increased injury risk.
• Taller athletes and those with higher body mass were more prone to injuries, possibly due to increased force during bodyweight movements.

4. Exercises Linked to Injuries:

The exercises most associated with injuries were:

1. Box jumps
2. Conditioning drills
3. Snatch
4. Bar pull-ups
5. Clean
6. Running
7. Deadlift and squat

The snatch, clean, and kipping pull-ups—complex, high-speed movements that demand full-body coordination—ranked high on the injury list, emphasizing the need for proper technique.

 

How to Use This Research to Reduce Injury Risk

While the injury risks in CrossFit are similar to other sports, there are steps athletes and coaches can take to enhance safety:

1. Focus on Technique

Ensure proper form, particularly with barbell lifts, kipping pull-ups, and box jumps. Good technique is crucial for reducing injury risks in high-complexity movements.

2. Incorporate Targeted Accessory Work

Given the prevalence of shoulder, knee, and lower back injuries, adding accessory work to strengthen these areas can help. Programs like the Bulletproof Back Builder, Bulletproof Quads, and Bulletproof Shoulders can be beneficial.

3. Adjust Training Volume and Intensity

Athletes should be cautious with volume and intensity increases, especially when transitioning from beginner to advanced movements or preparing for competitions.

4. Be Mindful of Box Jump Programming

Box jumps carry a high risk of injury, especially when fatigue sets in. Athletes should maintain good landing mechanics and avoid rushing during intense workouts.

 

Conclusion: Making CrossFit Safer

CrossFit injuries are often a result of volume, intensity, and technique issues rather than the inherent danger of the sport itself. By understanding injury patterns and focusing on movement quality, CrossFit athletes can improve performance while minimizing injury risks.