CrossFit participants are easy to spot: a lean, fit, enthusiastic group of like-minded fitness devotees who work hard. But CrossFit is considered to carry a higher injury rate than some other exercise programmes. So what are the common CrossFit injuries, and how do we prevent them?
What is CrossFit?
CrossFit is a high-intensity exercise programme made up of functional movements — gymnastics, running, rowing, weight training, and jumping. It aims to improve every component of fitness: strength, endurance, aerobic capacity, flexibility, and power. To master CrossFit, you work through functional movements such as pull-ups, bench presses, rowing machines, jump rope, and plyometric boxes.
Does CrossFit cause more injuries?
CrossFit is high-intensity, so it isn’t appropriate for everyone, particularly some people with chronic diseases or existing injuries. Some studies suggest CrossFit participants are more likely to get injured than in other sports, with an injury rate of about 20%. Injuries occur more often in men, and are less common when trainers are closely involved in correcting form.
That said, when CrossFit is compared directly with other exercise programmes, there seems to be no difference in injury rates.
What are the most common CrossFit injuries?
CrossFit’s sustained high intensity increases injury risk, most often in people in their 30s and older, and across both the upper and lower body. Here are the most common.
CrossFit shoulder injuries
The shoulder is a ball-and-socket joint that can be unstable. Common CrossFit shoulder injuries include rotator cuff tendonitis, AC joint sprain, and instability from a labral tear. The best way to protect the shoulder is to strengthen the shoulder muscles, such as the deltoid, and to space out higher-load activities such as rings, handstands, and high-repetition military press.
CrossFit wrist pain
The wrist is a common site of injury in CrossFit — from wrist impingement and wrist arthritis to a wrist ganglion and Kienböck’s disease (swelling of the lunate bone). For the full picture, see our dedicated page on CrossFit wrist pain.
CrossFit elbow pain
Lifting, bending, and stretching place a high load on the elbow joint and tendons. Common problems include tennis elbow, weightlifter’s elbow (biceps tendonitis), and golfer’s elbow. For the details, see our page on CrossFit elbow pain.
CrossFit and back injuries
CrossFit involves a lot of bending, lifting, flipping, and jumping, which loads the lower back. Low back pain can result from disc or facet joint swelling, and in younger people, bone stress — a pars stress fracture — can occur. Ask a CrossFit coach to review your squat and deadlift form.
Achilles and patellar tendonitis
Achilles and patellar tendonitis are common lower-limb CrossFit injuries. Jumping, running, and speed load these tendons, leading to overload and swelling. To protect them, space out jumping, reduce the pace of exercises, and keep the calf and quads strong with slow resistance training.
Hernia
A hernia is a hole in the abdominal wall through which fat can poke out, producing a lump and sometimes pain. CrossFit exercises such as deadlifts and squats raise abdominal pressure and can contribute. Keeping the abdominal muscles strong and wearing a lifting belt for heavy lifting helps reduce the risk.
Tips to prevent CrossFit injuries
Matt Curley, an injury rehab specialist at Amp, shares his tips for preventing CrossFit injuries. He notes that squatting and lunging patterns are common in CrossFit, and that excessive squats and lunges create an imbalance between the front and back of the pelvis — tilting the pelvis and overloading the spine. Instead, he suggests stretching the hip flexors and targeting the glutes, hamstrings, and lower abdominals to restore balance, with exercises such as Romanian deadlifts, hip thrusts, and Nordics. Core work for the lower abdominals and obliques — performed in isolation and incorporated into static holds, such as planks, at the start of a workout — also helps prevent injury.
In the upper body, he recommends stretching the upper traps and pecs, and strengthening the external rotators and horizontal-pulling muscles to restore balance and reduce the risk of shoulder injury.
Frequently asked questions about CrossFit injuries.
Is CrossFit bad for you, or more dangerous than other training?
CrossFit carries a real injury risk (around 20% in some studies), but when compared directly with other exercise programmes, the injury rate is broadly similar. The risk is very manageable with good coaching, sensible load management, and correct form.
What is the most common CrossFit injury?
The shoulder, lower back, wrist, and elbow are the most commonly affected areas, along with the Achilles and patellar tendons. Most are overload injuries from high intensity and volume rather than sudden trauma.
How do I prevent CrossFit injuries?
Space out high-load sessions rather than training back-to-back; get a coach to check your squat, deadlift, and overhead form; build balanced strength; and increase load gradually. Rebalancing muscles through targeted stretching and strengthening is key — and matters more as you get older.
Who is most at risk of CrossFit injuries?
Injuries are more common in men, in people in their 30s and older, and when training form isn’t closely supervised. Existing injuries or chronic conditions also raise the risk, so it’s worth getting checked before starting.
Final word from Sport Doctor London about CrossFit injuries
CrossFit is a high-intensity regimen that places a high load on the body, so managing that load across the week is key to preventing injuries. The biggest mistake is back-to-back sessions with no break — space your sessions out, especially as you get older. Rebalancing your muscles through stretching and focused strengthening also helps prevent injury.
If you have a CrossFit injury, Dr Masci can assess you in London and manage it with an understanding of CrossFit’s demands. Contact the team here or call +44 (0) 203 488 0350.
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