CrossFit and Shoulder Pain
Photo by Mariah Krafft on Unsplash
CrossFit is known for high-intensity, varied workouts, and has gained immense popularity among fitness enthusiasts. However, the demanding nature of CrossFit exercises can sometimes lead to shoulder injuries, with shoulder impingement being a common issue faced by athletes.
Let’s dive into the causes, symptoms, and treatment of shoulder impingement, emphasizing how physical therapy can help in recovery from shoulder pain and and its prevention.
Understanding Shoulder Impingement:
The shoulder joint is a ball and socket joint. It relies on muscle and tendon strength to maintain proper joint alignment. Shoulder impingement occurs when the tendons of the rotator cuff muscles get pinched in the shoulder joint. They become irritated and inflamed as they pass through the subacromial space, the narrow passage in the shoulder between the top of the humerus (arm bone) and the scapula (shoulder blade). This can lead to pain, weakness, and restricted movement, affecting an athlete’s performance and daily activities.
Causes in CrossFit Athletes:
CrossFit athletes often engage in repetitive overhead movements like snatches, handstand push-ups, and kipping pull-ups. These activities can increase the risk of impingement by narrowing the subacromial space and causing wear and tear on the rotator cuff tendons.
Recognizing the Symptoms:
Key symptoms of shoulder impingement include:
Persistent pain, especially with overhead activities
Weakness in the shoulder
Limited range of motion
Pain while sleeping on the affected side
Effective Treatment Strategies:
Physical therapy is a cornerstone in treating shoulder impingement, it focuses on reducing inflammation, restoring full range of motion, and strengthening the shoulder muscles.
Treatment may include:
Physical Therapy Exercises: Tailored exercises can help strengthen the rotator cuff and scapular muscles, improving shoulder mechanics and reducing pain.
Manual Therapy: Techniques like dry needling, massage, and joint mobilization can improve movement and reduce discomfort in the shoulder.
Education on Activity Modification: CrossFit athletes may need to modify their training routines to allow for healing and prevent further injury. Scaling a WOD will help speed up the recovery process without losing out on workouts.
Prevention Tips:
Proper Warm-Up: Engage in a thorough warm-up routine focusing on shoulder mobility and stability before starting intense workouts. Get the blood flowing and warm up the joint.
Technique Refinement: Work with a coach to ensure proper form and technique in all exercises, especially when dealing with overhead movements.
Cross-Training: Incorporate activities that balance the muscles used in your body, reducing the risk of overuse injuries.
When to Seek Professional Help:
If you're experiencing persistent shoulder pain or discomfort during workouts, it’s crucial to consult with a physical therapist. Don’t wait until the problem gets worse. Specialists at PAR 5 Physical Therapy in Randolph, NJ are equipped to assess your condition and develop a personalized treatment plan.
FAQs:
Can I continue CrossFit with shoulder impingement?
It’s important to modify and scale your WODs to avoid aggravating the shoulder. Consult a physical therapist who is familiar with CrossFit, like those at PAR 5 Physical Therapy. We can help determine which exercises are safe to continue and which should be avoided.
How long does recovery from shoulder impingement take?
Recovery time varies based on the severity of the impingement and the individual’s response to therapy. Generally, with consistent treatment, improvements can be seen in as little as a few sessions..
Are there specific exercises to avoid with shoulder impingement?
High-impact, repetitive overhead movements should be minimized or scaled to prevent further irritation of the shoulder tendons.
Shoulder impingement in CrossFit athletes is a manageable condition with the right approach to treatment and prevention. Emphasizing proper technique, regular physical therapy, and appropriate training modifications can help athletes return to their activities pain-free.
Physical therapy not only aids in recovery but also plays a crucial role in preventing future injuries, ensuring athletes can continue enjoying CrossFit safely and effectively. If you're dealing with shoulder pain or other sports-related injuries, remember that proactive measures and professional assistance can make all the difference.
PAR 5 Physical Therapy specializes in helping active individuals in Morris County, NJ get back to exercising and working out pain-free without taking time off or relying on injections/pain medication. PAR5PT offers physical therapy and performance services to all populations, with specialties in Orthopedics, Golf Fitness Training and Rehab, Manual Therapy Techniques, and Wellness Services.
If you’re dealing with anything, big or small, and you have questions, just call/text 973-490-4955.