As a trainer who has had more than his share of injuries, I empathize a great deal when I see people who are experiencing pain, or moving poorly.
When injuries occur, it is typically a result not performing a movement properly. It is my job as a coach to try to correct the error – And it is the trainee’s job to practice correcting the movement. Even outside of class time.
If you find yourself frequently slugging through workouts in pain, you are not doing yourself any favors. In fact you are literally a ticking time bomb. It is just a matter of time before it will catch up to you and result in an injury.
Even seemingly simple movements are often complex. The deadlift is just picking something off the ground. Doing it safely requires a fair amount of hamstring and hip mobility, and the ability to fire your glutes/hamstrings while bracing your core and maintaining a neutral spine.
Here are my suggestions:
- Ask your trainer about how to correct what you are struggling with: Let them set you upon a path to better movement.
- Be patient and practice religiously. Mastery takes many repetitions. Low weight, lots of reps at a slow and focused pace can help retrain your brain.
- Don’t expect change to happen overnight; but look forward to seeing improvements every step along the way. It can take 3-5 years to correct someone who has a poor squat.
- Don’t let your ego get in the way. We all have weaknesses. CrossFit is notoriously good at exposing them. Don’t get frustrated if you struggle at some things.
Improving your movement patterns likely means that you will need to dedicate extra time outside of class. Typically the best way to get better at a movement, is simply to practice that movement. Additionally some mobility work will likely compliment it.
Don’t be a ticking time bomb. Mobilize your restrictions.
Don’t avoid your weaknesses. Run after them.
Coach Matt Meyer