Steps to Recovering From an Injury or Setback in Your Training

Steps to Recovering From an Injury or Setback in Your Training


There are various reasons why you might get tripped up by a setback in your training; travel, illness, injury, schedule changes, etc.


In this, we’re going to talk about what to do in case of injury or mobility limitation. 


There aren’t many times throughout our day that we need to bring our bodies through a full range of motion movements. With that in mind, there are many times we may be sitting on unknown movement limitations or even injuries. 


If you do CrossFit, you are definitely going to be testing every body part’s range of motion and mobility at least once, if not several times a week. 


In the act of a CrossFit workout or even warm-up, you may find something just doesn’t feel quite right. As you use your body more you may find a limitation in range of motion. This could be from a latent injury, new injury, or misuse (think poor posture).


For example, we see a lot of shoulders that hang out in a hunched sitting position more often than not. Our world is increasingly built to encourage such positions. When we sit in those positions for many hours a day, many days a week (desk sitting, driving, TV watching, smartphone use, etc) we begin to limit our shoulders natural range of motion. This is common.


Another example may be an injury from overuse, a trauma like a fall or a car accident, or attempting to move heavy loads in an unsupported position. There is a reason heavy cargo comes with a warning to team lift and lift with legs instead of back. 


No matter how the injury occurs CrossFit Banshee has steps to get you back to your previous training abilities and beyond. 


  1. Gently test your range of motion with a coach. 


  1. If movement is ok but tight, continue to warm up.


  1. If limitation, movement patterns, or pain is present modify your workout eliminating the need to use the injured area. Your coach is more than happy to help you modify and still get the intended stimulus of the workout. 

*Side Note* We have many conversations with people concerned with inconveniencing the coach or class to ask for modification. Please know that your coaches are there to help in these situations. Please don’t feel needy, embarrassed, like a burden, etc. The more of a heads up the coach has about a possible injury the more they can strategize and deliver an effective and safe workout for you.  Depending on your training experience and comfort you can even brainstorm with the coach. 


  1. If limitation, movement patterns, or pain is present book an appointment with a medical professional (we have partnerships with chiropractors, physical therapists, and massage therapists if you’re not sure who to see) that can assess and prescribe therapeutic, stabilizing, and strengthening exercises. 


  1. Book a Goal Review Session and bring those exercises back to your coach. In it, we will determine the best path forward. For example; exercises to practice and when, movements to limit and substitute, and/or if personal training is recommended short or long term. 


  1. Practice any prescribed movements from your healthcare professional on a consistent basis. This can be done before or after a workout, or in personal training sessions. The key is consistency here. 


  1. Be patient! No really, do the work. Listen to your body. Set yourself up for long term gains, not short term satisfaction or ego soothing. 


  1. Continue to work consistently with your team (coach and healthcare professional(s)) This includes focusing on quality sleep, anti-inflammatory nutrition, stress management for a holistic approach to recovery and thriving. 


  1. Enjoy the satisfaction of consistent rehab work that results in a stronger, healthier you!



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