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BOXING OUT THE SHOULDER PAIN!!!
The CrossFit Shoulder Pain and WhatRecovapro Can Do About It…
CrossFit has become increasingly popular worldwide. Coaches and athletes have recently attested significant improvements in their health and wellness due to CrossFit, although some argued that it poses a great risk of injury, specifically to the shoulder, due to the high intensity and volume of training.
CrossFit’s W.O.D.s Can Stress the Shoulder
The shoulder is the most complex and flexible joint in the human body. CrossFit exercises place a great amount of forces on the shoulder particularly when performing overhead lifting and movements (e.g. squats, snatches and push jerks) and some gymnastic movements, such as handstand walks and pushups. These put stress to the soft tissues, which eventually become irritated and inflamed with overuse.
The Shoulder Pain from Rotator Cuff Tendonitis or Impingement Syndrome
The rotator cuff is composed of four muscles that provide stability to the shoulder during lifting or overhead arm movements, like the ones in various CrossFit exercises. Injury or weakness of the rotator cuff muscles results in impingement syndrome, where the rotator cuff tendons are unable to stabilize the shoulder during overhead motions, compressing the soft tissue structures and the rotator cuff, particularly the supraspinatus tendon, against the bony structure of the shoulder blade, or the acromion, leading to irritation and pain.
A rotator cuff injury may also be due to repetitive overuse associated with overtraining and insufficient recovery after each workout session.
THE PREVALENCE OF SHOULDER INJURIES IN CROSSFIT MAY BE DUE TO THE FOLLOWING REASONS…
Shoulder overload beyond its physiological limit and lifting capacity.
Some CrossFit routines, such as handstand pushups and overhead squats, require the shoulder to be loaded in awkward positions where the muscles work less efficiently.
Muscular fatigue due to high number of repetitions in a given period of time.
CrossFit’s WODs require an athlete to complete a given exercise combination as many times as he can within a given period of time resulting to fatigue, which contributes to loss of proper form and technique.
The shoulder joint is extremely mobile but at the expense of stability.
The shoulder has a loose capsule and is a shallow ball-and-socket joint that permits a wide range of movement. Given the joint's mobility, stability is mainly based on muscle support. Weak shoulder muscles or muscle imbalances and decreased muscle flexibility contributes to the incidence of impingement.
CROSSFIT’S ROTATOR CUFF ISSUES CAN BE AVOIDED BY OBSERVING SOME IMPORTANT POINTS…
Maintain proper form and technique for each WOD at all times.
Proper form and technique allows the body to perform at its full potential and more efficiently. Exercises that focus on enhancing shoulder stability reduces the risk of performing an overhead movement with poor form.
Strengthening the shoulder muscles ensures stability.
Muscle strength imbalances across the shoulder leaves the shoulder not properly stabilized and causes dysfunctional posture and movement, leading to pain and impingement because the shoulder will not move properly with overhead lifts and movements such as handstands, push-ups, snatch and push press.
Increasing flexibility through stretching exercises in warm up can fix shoulder issues.
Stretching, shoulder and scapular mobility exercises enable correct form and techniques execution. Keeping the muscles warm through dynamic stretching exercises will prevent acute injuries and will keep overuse injuries off bay by allowing the body to prepare steadily and safely
Proper cool down and recovery after each W.O.D.s.
A cool-down taken immediately post-WOD will promote recovery and will assist your body in its repair process.
Start and End withRecovapro!!!
Localized vibration therapy has been in used for a long time now and is gaining popularity as to its ease of application and effective results. Use it as an adjunct to your warm-up, dynamic shoulder stretching exercises to effectively prep your muscles prior to engaging in high intensity WODs. Also, using this massage tool can ease off soreness after each bouts of CrossFit pounding, so that you’ll feel reenergized and fully recovered, ensuring good post-exercise functioning and preventing potential injuries from occurring. Here’s a good starting point, Recovapro massage gun applications for the shoulder and more. Appropriate and timely applications of Recovapro will assure you a pain-free CrossFit training.
You can also find most of the how‑to videos here, and discover the amazing benefits of Recovapro for every CrossFit beatings. Recover like a Pro with Recovapro.
MORE THAN JUST A MASSAGE GUN!!!
