So you've been struck by a back injury. You've been training hard for the past year making significant gains and progress, then all of a sudden injury strikes. Here are some great tips for dealing with a back injury.
What do you do when injury strikes? We've asked a few of our coaches for their best tips on how to manage and overcome back injuries without sacrificing progress.
Tip 2 - Keep moving and listen to your body
Take some time to evaluate your situation. Start by eliminating all movements that you know are painful or out-of-bounds as this will not promote healing. I believe that continuing to workout in whatever shape/form you can, will shorten recovery time as long as it is done in a safe and pain-free manner (a lot of this is trial and error). Once you've figured out what you can do, pick something that you'd like to improve on or view as a weakness and dedicate time (2x a week) to get better at it. With a back injury, this will leave pressing and some gymnastics strength movements on the table for you, two areas that CrossFitters can all spend more time on and see benefits across many areas.
Tip 3 - Focus on the progress
Tip 4 - Identify any imbalances
As well as this being an opportunity to put some time into those strict gymnastics movements, upper body strengthening, and unloaded spinal movements (such as lunges), it's also an excellent opportunity to assess imbalance and build a proper foundation for future training. More times than not, our back injuries are as a result of repeatedly training with non-ideal movement patterns and/or hip/knee/ankle mobility limitations or imbalances. Take this time to identify these potential imbalances (or just tightness), and/or motor pattern issues (e.g., knees caving in during squatting), then start working to correct/balance these issues. This will help avoid problems in the future and allow you to continue training with good forward progress for life!
- Coach Adam