Cross-Fit is an exciting way to exercise that has gained popularity recently in San Diego and around the United States. It is a fun and non-traditional way of working out. I have begun to see certain types of injuries occur in those doing cross-fit. Strains of the Achilles tendon, calf, hamstring and quadricpes appear to be the most common. This is probably due to the ballistic movements that are done during some of the exercises. Rapid acceleration like sprinting or jumping is an excellent way to stimulate muscle fibers and burn calories. It is also a higher risk activity for muscle strain. For this reason if you feel a strain in your muscle it is best to rest it for a couple of days. Most Cross-Fitters will ask, "When can I do my activity again"? The answer is obvious. When it does not hurt to do it. Think of this analogy. If you had biceps tendonitis and I asked you to perform 3 sets of heavy bicep curls what do you think would happen? Right, more pain, more infalmmation and even longer rest and recovery time. In addition there are times when more damage occurs now requiring extended periods of rest due to excessive tearing of the mucle and tendon. The end result is scar tissue formation, too much of it.
The Physiology of Weight Training
The goal of weight training is usually to stimulate your muscles. The results of weight training can be more muscular endurance, injury prevention, increase in muscular strength, muscle shaping and muscular hypertrophy. In order to achieve these results the muscles must be constantly stimulated by constantly increasing the demand on them through varying your workouts. Some ways to "confuse" your muscles is too increase the amount of weight you lift, increase the repetitions you perform, increase the speed at which you perform the exercise and to decrease the amount of rest time between intervals. All of these come with their own associated risk for injury. However, increasing the speed and force together (plyometrics) results in an extremely high injury risk without the sufficient reward. Plyometric activity can be a great training tool but should be reserved for those that have a history of peforming similar exercise with slower more controlled movements. When movements are performed ballistically by someone who has not yet mastered the movement their form breaks down and often results in injury.
"I run down by Mission Bay and it is common for me to see hoards of average looking if not deconditioned people in mini bootcamp style classes. Their objective is obviously to lose weight, get healthy, maybe even prevent some common diseases like heart disease or stroke. Each class is led by a well meaning, extremely fit personal trainer who is having these overweight, deconditioned people perform Navy Seal style exercises with the worst form and technique possible. Usually they are so busy calling out commands that they fail to notice the poor guy or girl struggling and in pain. Somehow the concept is lost on many personal trainers that these deconditioned people are not capable of doing the same exercises suited for US Marines!"
