CrossFit Beginners: Choose wisely!
December 10, 2013 · News · 0 Comments
With increasing popularity of the CrossFit training program, we have been seeing some happy customers as well as the other side of the spectrum — very bad injuries. It seems like the level of happiness with WODs depends largely on the credibility of the program.
A little bit of background information: CrossFit training was developed initially as the principal conditioning program for police academies, tactical operations teams, military special operations units, champion martial artists and elite athletes worldwide.
The beauty of the program is that it can be performed by a 60-year old rookie or a 25-year old cage fighter alike without modifying the work out.
How is this possible? Of course there is a lengthy process of conditioning the rookie will require to bring him or her to that top level. There are no miracles in life.
The “scalability” is the advantage of CrossFit in a well-motivated individual.
Unfortunately, this is also its’ biggest down side leaving a lot of room for error.
Significant injuries can occur if the CrossFit rookie—or veteran—is pushed too hard, too fast without proper knowledge of the human anatomy, physiology and biomechanics. We’ve been seeing an increase in less common injuries such as a distal biceps rupture as a result Cross Fit competitions.
The incidence of the distal biceps rupture is approximately 1in 100,000 patients a year. It is more common in males in the 5th and 6th decade of life and smokers. The likely theory is biceps tendon degeneration.
We are now seeing more acute distal biceps tendon injuries in men in their 30s. Common mechanism is excessive eccentric tension as the arm is forced from a flexed position. WOD translation: Kipp Pull Ups, Butterflies and Muscle-ups, if performed improperly, can cause this injury.
The symptoms are usually sharp tearing pain at the elbow, swelling and a palpable defect.
Beware that the distal biceps tear will need to be repaired surgically with the recovery period of close to 6 months.
Not something you want to put yourself through because of a beloved workout. This isn’t tennis elbow or a wrist sprain that can be resolved with some physical therapy. These are seriously disabling injuries.
I am not propagating dropping out of your CrossFit gym and switching to power walking.
What I am trying to say is that choosing the right CrossFit gym could make a difference between taking pride in improvement of your physical abilities and strength or spending the next 6 months in the doctor’s office and occupational therapy.
Take the time to research the CrossFit Gym you are about to join, legitimacy of the instructors and their training. Take this just as seriously as buying a new house. This could turn out to be a bigger investment in your future.
Please click here to read on Philly.com.
Julia Mayberry, M.D., specializes in hand and upper extremity surgery, as well as microvascular surgery at Main Line Hand Surgery P.C., Lankenau Medical Center and Riddle Memorial Hospital.
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Workout Pains from Lithe? Advice from Dr. Julie Mayberry, M.D.
December 10, 2013 · News · 0 Comments
Dear Lauren & Lithers,
I’ve been noticing a recent trend in my practice: active women presenting with wrist, hand and elbow pain. This may not seem like anything out of the ordinary in my line of work, except that these patients all seem to blame a common culprit: EXERCISE.
In the past I’ve been mostly taking care of active yogis, but now I’m hearing a lot more complaints from women doing “total body work outs” such as boot camp, cross fit etc. I’m thinking this may be related to people ditching the gym elliptical and getting out there to exercise more effectively.
Some of my newer patients are active “Lithers”. Interestingly enough, most of the problems I’m seeing are not related to push ups, burpees etc. The “new” pain is primarily due to old, forgotten about injuries of the hand, wrist and elbow. An old sprain, fracture etc. is exacerbated as a result of new activity, sometimes improper technique. As an active Lither myself, I can say that the work out method is extremely ergonomic and will not cause new problems if done appropriately.
I’ve sustained three wrist fractures in my teens. For somebody like me, there needs to be an awareness that a childhood injury will most likely manifest itself in our 30’s and 40’s and 50’s. Having no symptoms from old injuries now is great and we want to keep it that way! I constantly remind myself of this and always do your modifications in class. Sometimes I will skip the more wrist “pressure point” exercises and lift my 5lbs weights, while the LITHE ladies in the room “wipe the floor” with their gliders or sleeves.
What is OK for most lithers, will not work for my wrist, even if I have no pain doing the exercise. Because of my old injuries, some stuff is off limits if I want to continue being able to move my wrist in 20 years. NO WORK OUT IS TO BLAME FOR THIS! The 14 year old me is to blame for this!
It’s not the downward dog, the mountain climbers or side planks that did it. There is no need to STOP doing your beloved activity believing that it causes you to fall apart. Please don’t grow to have a love/ hate relationship with exercising and don’t think of it as your enemy. It’s what I tell my patients and myself.
Giving yourself a day off, stopping when it hurts, not pushing yourself beyond your limitations can be very helpful, but will not always solve the problem. Sometimes treatment of underlying conditions may be necessary. Also, keeping in mind that certain exercises may be forever off limits (this part is extremely difficult to accept for a Type A personality, I personally struggle with this every day).
All of this seems fairly intuitive, however most of us can’t pay attention to our bodies when we are working out. This phenomena is caused by a rush of endorphins, which block the pain receptors in our body. They are very similar to opiates. Working out is similar to physical dependence. It can cloud judgment.
This is why it’s important to think of what hurt you in the previous class and try to avoid similar activity in the present, never push yourself through the work out. Pain is one of our best defense mechanisms to prevent injury. Believe it or not, pain is good!
Being able to stop and nurse your old injuries is not a weakness, it’s what will keep us doing the things we love for years to come. I’m thinking competing in a “LITHELON” may be a hot trend for 2023!
Please click here to read the article on fithiphealthy.com.
Julia Mayberry M.D.
Main Line Hand Surgery PC
