Injury strikes again! I actually have probably had tendinitis for a year or so but it went from feeling mild to being a constant source of pain. So here is a little article I wrote for LAX Crossfit to give more info on how to prevent it.
Tendinitis is a common injury among active people (I wish I could find in writing the percentage my doctor quoted me as it was substantially high around 80%. But don’t quote me on that!) . It’s a real bitch of an injury to have so here is some info on it to help you avoid being sidelined by it.
What is tendinitis? It’s the inflammation of a tendon (a tendon is the cord that attaches bone to muscle). The most common occurrences are the base of the thumb, shoulder, elbow, hip, knee and Achilles tendon.
For us athletes, it can be caused by overuse and high repetitions of the same movements. Go figure. Increasing intensity too quickly as well as jumping up in weight too fast can lead to tendinitis. Here is a blog that gives a very informative recap on all important things around tendinitis http://crossfitzone.ca/a-bit-about-tendonitis/
Here are some of the tips from another blog that give great tips on preventing tendinitis and other overuse injuries.
http://crossfitironlegion.com/ways-to-avoiding-an-overuse-injury-in-crossfit/ about avoiding overuse injuries:
- Take Time Off. This is the best preventative measure and also the hardest to stick to. CrossFitters love hitting the gym six days a week. Some of the more competitive among us go twice a day. That’s a recipe for an injury unless you’re religious about controlling your volume and intensity.
The CrossFit HQ recommended format of 3 days on, 1 off, 2 days on, 1 off, actually works great for giving tired muscles a rest and encouraging regeneration. If you’re beating your body up constantly, try this format.
- Mobility and Flexibility. Integrate mobility WODs and stretching into your weekly routine to increase flexibility and suppleness. This helps with correct technique during a WOD and regeneration after hours. Good technique equals less chance of an injury. Add in a few minutes of mobility every day for best results.
- Regeneration. Sports massage, yoga, and rolling out with a foam roller and lacrosse ball help in recovery.
- Reduce intensity during WODs. This is my favorite way to prevent injury. It’s also the least utilized by CrossFitters because it carries the stigma of “sandbagging” a workout.
- Sleep. A lot. This should go without saying, but it needs to be said. Your body heals while you’re asleep. Get 8-9 hours per night of quality sleep to maintain a sound mind and body.