Just as in many sports and activities, CrossFit® is
physically demanding on the body. There is no denying that and that doesn’t
make it right or wrong, it’s just a fact as it is in many sports and
challenging activities. That’s why we do it. That’s why we gain so much
satisfaction out of it. Physical challenges to the body have so many positive
aspects.
With that being said, just like in any other sport or
activity, once you decide to join CrossFit® or any high demand activity, you
need to understand that body preparation, self-care, treatment, and sports
recovery modalities are vital in maintaining health and performance.
We can all agree that CrossFit® would be considered “overwork”
to the body. That’s the whole point. Stress the body and watch the body make
adaptive changes such as strength, power, conditioning, aesthetics, etc. However,
with this stress and overwork to the body, there are potential ramifications if
not careful. Dr. Michael Leahy who developed Active Release Techniques® has
done a great job in depicting how over-use injuries occur with this diagram
representing The Cumulative (Repetitive) Injury Cycle.
In Overwork situations such as Fitness, Sport and even
things like sitting too much, your body will develop muscular imbalances. Some
muscles will tend to become tight, and others will tend to become weak. The
glutes tend to become weak. The hamstrings tend to become tight. Abdominals
weak. Calves tight. So on and so forth.
The tightness and weakness then develops friction, pressure
and/or tension in the area and leads to a decreased circulation or hypoxic
state (lack of oxygen due to lack of optimal blood flow). Once this hypoxic
state occurs, you end up with scar tissues and adhesions in the muscle,
ligaments, and/or tendons. This, in turn feeds the muscular imbalance even
further. The Cumulative Injury Cycle then keeps on turning and turning--lying
dormant until finally, the body sounds the alarm system, which is pain! Now we
have an injury.
Below I am going to break down each aspect of the Cumulative
Injury Cycle, then I will reveal how certain Sports Recovery aspects can help
reduce this cycle and aid in injury prevention and optimal recovery.
Weak & Tight Muscles
Repetitive effort
makes the muscles tighten. When a muscle
is overly tight it
also tends to become short. When a muscle
is weak it tends to become tense. If certain muscles
become tight, then the antagonist muscles may become weakened. For instance,
tight hip flexors can lead to weakened Glutes. Tight Low back can lead to
weakened abdominals. This phenomena is call Reciprocal Inhibition. This
furthers the muscle imbalance issues in the body.
Friction-
Pressure -Tension
As a result of weak and tight tissues, the internal forces acting on the tissues
rise. Friction,
pressure, or tension are examples of internal forces, and can all be present
individually, or all at the same time.
A couple examples of this are the tension you get
in your Upper Trapezius or the friction an IT Band causes at the lateral knee,
which cause an inflammatory response and pain. If one or more of these
factors is high enough,
an acute injury and inflammation can result even without outside forces
being applied.
Decreased Circulation-Swelling
The effect of increased forces
on the tissues is to decrease circulation. If pressure
is applied over one
of the low pressure lymphatic
channels the result is swelling. Outside forces in the form of constant
pressure may also have the effect of decreasing
circulation or causing swelling.
Adhesions-Scar Tissue
Cellular hypoxia (lack of oxygen) from restricted
circulation causes adhesions
and scar tissue
to occur in and between muscles.
Result: Repetitive Strain Injury
The cumulative-injury cycle is self-perpetuating. It worsens the symptoms and syndromes
of
cumulative- trauma disorders with a downward-spiral effect. The result
is pain, decreased recovery
times and/or altered biomechanics of the body.
Typically if we are suffering from the effects of this cycle
and do indeed have an injury and an inflammatory state, some sort of treatment
is instrumental in alleviating that pain. Once the pain levels subside (or
during treatment to achieve pain relief), we can target the muscular imbalances
through strategic corrective exercises and movement pattern correction. In
addition, we can do manual therapy techniques to address the scar
tissue/adhesions. By applying manual therapy techniques, you will not only
address the scar tissue/adhesions, but also restore blood flow and oxygen to
the area which is vital to healing any tissues in the body. Once that occurs,
you will relieve much of the pressure, friction and tension to the muscle,
tendon and/or ligaments. So, by combining the manual therapy with corrective
exercises, you can restore the body to the pre-injury cycle status.
Well, what if I am not injured, but I want to prevent this
cycle from exacerbating itself into pain you ask? Preventative measures can’t
be stressed enough. CrossFitters are great at doing body work and other
self-care work to improve muscular balance, function, motor control and tissue
quality. CrossFitters are always looking for the next best thing to improve
performance, prevent pain, and enhance recovery.
In my experience, the one piece of the puzzle that
CrossFitters, along with many other athletes, has been optimal Recovery from
their sport. What am I referring to when I say “Recovery”? My use of the word
for the purposes of this discussion, and in our Sports Recovery Center in Boca
Raton is the ability of the body to return to full function and homeostasis
after hard training or competition. When the body is not recovered you may
suffer from loss of performance in key aspects such as endurance, movement
control, strength, power, and proprioception. A decrease in these factors will
not only decrease your overall performance, but may also lead to increased
over-use strain to the body.
The term Sports Recovery can be very general, and there are
many faces to Sports Recovery. In our facility, we have many CrossFitters who
come in for treatment for recovery from an injury. However, in our facility we
also have a Sports Recovery Center, and these modalities are mainly geared towards
athletes who are not suffering from injury or pain per se, but are looking to
improve their recovery times in between training sessions and competitions; Or
to prepare the body for competition. Many of our CrossFitters are using Whole
Body Cryotherapy, Recovery Boots and Hyperbaric Chamber for their recovery
needs. Other aspects of Sports Recovery may include massage therapy, deep
tissue laser, Active Release Techniques®, foam rolling, etc.
Why do I like the trio of the Whole Body Cryotherapy,
Hyperbaric Chamber, and NormaTec Recovery Boots for CrossFitters? Simply put,
it does the best job in targeting what I find to be the biggest recovery issues
and also repetitive injury causes. That is the decreased circulation/swelling
aspect/Hypoxic state that occurs in the body when Overwork causes muscular
imbalances. Lack of oxygen and blood flow in the body is the biggest hindrance
in recovery and injury prevention in my opinion. We can argue how the body gets
to this state, such as poor Biomechanics, past injury, bad form, etc., but
restoring properly enriched blood flow to the tissues is instrumental in
healing and recovery.
Whole
Body Cryotherapy
|
Whole Body Cryotherapy can help professional and recreational
athletes help their bodies be at peak performance, recover more quickly from
intense training and break the cycle of nagging chronic injuries. The whole
body lower temperatures that occur in the cryosauna helps enrich the blood
and supply it to all internal organs and peripheral muscles in the
body. It does this by the body’s natural reaction to extreme cold
environments to shunt the blood from the extremities into the vital organs
and core of the body. Once you get out of the cryosauna, the blood that is
now freshly enriched by the vital organs hyper-profuse the extremities. See MMA Star Anthony Johnson using WBC
|
Hyperbaric
Chamber
|
Hyperbaric oxygen therapy delivers oxygen to tissues up to 25 times
normal levels. This stimulates the production of body stem cells, decreases
swelling and inflammation, promotes regeneration of injured tissues, and
increases healing rates. In our office, we do not use the Oxygen Concentrator
with pumps pure O2 into the chamber. That needs to be in a more controlled,
medical environment to do to the effects of pure O2. See Pro Boxer Wes Nofire
discuss Hyperbaric Therapy
|
NormaTec
Recovery Boots
The removal of waste products may help to reduce injury risk and the
phenomenon of delayed onset muscle soreness (DOMS). Recovery boots provide
benefit in terms of abating performance reduction following high intensity
exercise and reduces soreness shortly after exercise as well as 48 hours
later.
|
I wanted to spotlight the above few aspects of our Sports
Recovery Center, but as I had mentioned previously, there are many faces to
Sports Recovery. You can experiment and choose which sports recovery options
are best for you. We even have developed
The
Sports Recovery Audit™ to help our athletes and others choose their best
path to recovery. To reiterate, the main differentiation from treatment of
pain/injury from Sports Recovery, is that our goal is to decrease recovery
times, reduce injury risk and improve performance. As for the purpose of this
article,
we are not examining,
diagnosing and treating conditions. Don’t get me wrong, we have had many
athletes use our Sports Recovery Center to aid them in reducing their pain,
inflammation and over-use strain injury, as well as a great treatment plan to
decrease recovery time, reduce injury risk and improve performance. But again,
every athlete has different needs and having different options is serving the
athlete best. We always recommend aligning yourself with a great manual
therapist, chiropractor or physical therapist. If you have any questions
pertaining to Sports Recovery modalities, please email me at
drchristie@healthfitchiro.com.