The Most Common CrossFit Injuries (and How to Dodge Them)

If you're a CrossFitter, you already know the drill: lift heavy, move fast, sweat hard, and maybe... limp a little the next day. Whether you're new to the box or a seasoned WOD warrior, you've probably felt a few aches in places you didn't know could ache.

So let’s talk about something all CrossFitters encounter at some point: injuries. Don't worry — we’re not here to scare you, just to keep you smart, strong, and safe.

🚨 1. Shoulder Drama

Why it happens: Too many overhead lifts, too fast, with too much weight and not enough warm-up.
What it feels like: Sharp pinching or dull ache when reaching overhead — not your delts bragging, but your rotator cuff complaining.

Fix it: Work on shoulder mobility. Warm up like you mean it. Oh, and don’t skip the accessory work your coach programs — it’s there for a reason!

🚨 2. The Low Back Grumble

Why it happens: Deadlifts. Cleans. Squats. Basically, being awesome — but without enough core control or recovery time.
What it feels like: Tight, sore, maybe even sharp pain when bending over.

Fix it: Engage your core like it owes you money. Stretch, mobilize, and consider getting on the massage table to help ease that tension.

🚨 3. Knees That Say "Nope"

Why it happens: Box jumps, squats, lunges — when done with poor form or tired legs.
What it feels like: Soreness under the kneecap or along the tendons, especially going down stairs.

Fix it: Check your squat mechanics, strengthen those glutes, and be kind to your knees. Don’t jump off the box like you're in an action movie.

🚨 4. Wrist Woes

Why it happens: Front squats, cleans, handstands — your wrists take a beating in CrossFit life.
What it feels like: Achy, stiff, or sharp pain in the wrist joint, especially during weight-bearing movements.

Fix it: Warm up those wrists, stretch your forearms, and don’t ignore pain — it’s not just a badge of honor. Wrist wraps can help too!

🚨 5. Elbow “No Thanks”

Why it happens: High reps of pull-ups, cleans, or presses without giving your tendons a break.
What it feels like: That annoying "tendinitis tingle" near the inside or outside of your elbow.

Fix it: Ease up on the volume, strengthen your grip muscles, and get some massage work to release tension in your forearms.

🛑 Bonus: Rhabdo – Not Just a Scary Word

It’s rare, but real. Rhabdomyolysis happens when you push way too hard and your muscles break down dangerously. If your muscles hurt more than they ever have before and your pee looks like cola... stop. Go to the ER. (Seriously.)

💆‍♀️ How Massage Can Help You Stay In the Game

Good news: You don’t have to WOD through pain. Massage therapy can:

• Reduce soreness and speed up recovery
• Improve flexibility and joint mobility
• Help prevent overuse injuries
• Make you feel like a human again after Murph

CrossFit is intense — and amazing — but your body only has one gear if you don’t take care of it. Stretch. Rest. Get massages. High-five your coach. And remember: progress isn’t just about going harder — it’s about going smarter.