2019 - OC Sports and Rehab

by adminDecember 13, 2019 Blog0 comments

How to live to be 100

Have you ever wondered what it takes to live to be 100? Is it good genes? Good habits? Not smoking? Being an ultra-marathon runner? Healthy relationships? Healthy eating? Super advanced medicine?

Well, as you might have guessed, the answer is not as simple as doing one single thing. And for those who even live to be 100, it seems as though they all credit different things. However, some scientists have extensively studied people who live to be 100, also called centenarians, and analyzed their habits to try to hone in on what allows them to love so long. Scientists have denoted 5 main regions around the world where people live the longest and are among the healthiest. One of those regions is right here in Southern California, in San Bernardino County. In the city of Loma Linda, there is a very large population of Seventh-day Adventists, whose religion mandates a very healthy and active lifestyle. This group of people live, on average, ten years longer than the average American. How so you may ask?

Check out the article below, and learn what specifically makes the people in this region, in addition to the other blue zone regions around the world, live longer and healthier lives.

https://www.cnn.com/2019/11/25/health/longevity-blue-zone-wellness/index.html

by adminOctober 14, 2019 Blog0 comments

Re-feeding Syndrome and Re-feeding Edema

As a clinic that specializes in the treatment of lymphedema, it’s no surprise that our staff has extensively studied and treated other forms of edema as well. One specific form of edema is known as re-feeding edema, and it occurs when a malnourished body begins to attempt to eat normally again. It’s rare, fortunately, but it is a complication that arises from time to time, especially in those recovering from eating disorders like anorexia nervosa.

Re-feeding syndrome, and re-feeding edema, were first described during the World War II era, when severely malnourished Americans were released from Japanese prisoners of war camps. Issues arise due to the potentially fatal shifts in fluids and electrolytes that may occur when malnourished people start feeding again. Often, they begin eating too much too quickly, and becomes detrimental to the body.

When specific foods are re-introduced to quickly, particularly carbohydrate-rich foods, insulin and other hormones that have been dormant are re-activated. This causes the movements of major intracellular ions (like phosphate, potassium, calcium, and magnesium) into the cells, leaving too little of these ions remaining in the blood. This can put the body in s state of shock. This can affect muscle production, and create cardiac rhythm issues. In addition, when the body is in starvation mode and insulin is not being produced, the body does not hold on to salt and water. When these are re-introduced, the body retains these compounds, therefore leading to increased swelling, and this is known as re-feeding edema.

Fortunately, these conditions are rare, and the best way to avoid them is to not put your body into a prolonged starved or fasted state. If you are recovering from either a voluntary or involuntary state of malnutrition, it is vital that you and your doctor work together to begin re-feeding appropriately and avoid these complications. If you or someone you know is suffering from one of these conditions, reach out to a health professional. If you believe you would benefit from the edema therapy performed at our clinics, call the front office to schedule an evaluation with our licensed physical therapists. Check out our Lake Forest and Foothill Ranch Physical Therapy for more information on all of the services we offer and all of the conditions we treat!

by adminSeptember 28, 2019 Blog0 comments

Tip on Injury Prevention

This week, we’d like to discuss how to prevent injuries. Whether you are an elite athlete, playing sports at the youth or high school levels, or simply a weekend warrior trying to stay in shape, injuries can be a bummer. They can severely set you back, hinder your progress, and kill your motivation to get back out there.

We have to be honest, without injuries, there wouldn’t be as much of a demand of physical therapists. But that doesn’t mean we want everyone to get hurt, especially if they’re participating in something they really enjoy. Rather, we prefer to help patients practice better habits so they can stay in the game, and become the best at whatever activity they’re doing!

Warm up. ANY reputable exercise regimen should include a warm up and section to make sure your body is adequately prepared for the activities ahead. This warm up should be active, meaning you should be getting your heart rate up and your muscles warm. Even 5 minutes of warming up and can have a huge benefit on regimen.
Stretch. Gone are the days of starting your exercise program with stretching. Stretching of muscles should not be done before you are warmed up. Instead, you should consider going through a deep stretching, cool down period at the end of your exercise program.
Don’t overdo it. The notion of “no pain no gain” is really not very good advice. You should be able to complete an exercise program without much pain. While you may feel a slight “burn” of your muscles, or some slight discomfort felt when stretching, you should avoid any movements that create sharp pains or leave you aching for days after exercise. You should gradually build yourself into more intense programs, and listen to your body throughout new activities.
Be consistent. One of the biggest reasons people become injured, especially older adults, is because they only work out here & there, and when they do, they try to make up for lost time by doing way too much. This leaves them with sore, damaged muscles, that is often met with complete sedentary behavior for the week to follow because they’re in too much pain to exercise again. It’s a much better idea to work out moderately hard more consistently than to exercise vigorously once or twice every couple of weeks.
Don’t exercise if you’ve sustained an injury. If you rolled your ankle while on a run, don’t try to run on that ankle the next day. Let it heal. Make an appointment to see your local physical therapist to make sure nothing more serious happened. They can tell you definitively if you should push through the pain or if you should continue to rest, and they can prescribe activities to do in the mean time.

With any form of physical activity, there is an inherent risk for sustaining an injury. If you participate in fast-paced contact sports that involve quick changes of direction, your chances of injury are quite high, and not always preventable. While injuries cannot be avoided entirely, the best way to protect yourself is to keep your body well-conditioned. Keep your muscles strong, be consistent in your training, and make sure to warm up, stretch, and cool down.

If you have sustained an injury, give us a call at OC Sports & Rehab. We can evaluate your injury, and create a unique rehab protocol for you to get you back to doing the activities you love. We can show you exercises and stretches, and apply modalities that can speed up your recovery process. Check out our website to see all of the Physical Therapy Services we offer and contact our front office to schedule an appt today!

by adminAugust 8, 2019 Blog0 comments

The China Study: Health, Diet, and Nutrition

With the endless amount of overwhelming information regarding health & fitness in the media, in research, and in our social lives, it’s no wonder the majority of us are confused about how to lead healthy lives. Which diets really work? How can we prevent chronic diseases such as cancer, heart disease, and obesity? What kinds of exercises are best? How much food or exercise do we really need for optimal health? Well, what if I told you someone had analyzed all of those diets, scientific research studies, and lifestyles of people around the world and summed it all up into a comprehensive, & easy to understand book that you could find at the bookstore down the street? What if there was a simple answer for a diet that could almost guarantee your prevention of the development of these awful diseases?

Spoiler alert: there is. This book is called “The China Study.” It is written by biochemist, T. Colin Campbell, and it is under 400 pages long. The books calls itself “the most comprehensive study of nutrition ever conducted.” It is a meta-analysis of over 750 scientific studies, 6500 people, and 20+ years of research.

Without delving too far into the book, there are 4 major points to be made:

Your diet has a direct correlation with your likelihood of developing chronic diseases such as cancer, heart disease, and obesity.
The higher your consumption of animal-based proteins, especially those in dairy and red meat, the higher your likelihood of developing these diseases
The more plant-based your diet is, the more protected you are against the development these chronic diseases
Food is medicine. When these diseases have developed within our bodies, a plant-based diet high in whole, natural, and colorful foods, and low in processed foods, refined sugars, and excess fats & salt, can actually be used to combat & even reverse their development.

While this blog is not meant to give diet advice, this post is simply an acknowledgment of this book and the author’s outstanding research. The book is engaging and eye-opening, and surprisingly easy to read and understand. It’s mantra is not to eat well to lose weight, but to eat well and live a long healthy life, free of preventable diseases.

You can get The China Study on amazon, as an e-book, or at your local bookstore. WeI highly recommend giving it your time and attention, as you will not be disappointed!

by adminJune 28, 2019 Blog0 comments

The Different Types of Staff at Physical Therapy Clinics

What Type of Doctors Work at a Physical Therapy Clinic?

When patients come into our Foothill Ranch Physical Therapy clinic, they often ask about each staff member’s title and educational background. These are excellent questions, and patients have a right to know about the staff members working on them. They’re curious to know about the differences between different positions, and it’s important for clinics to be transparent about this information.

Typically, a clinic will have one or more Doctors of Physical Therapy (DPTs). These are the staff members who can evaluate your injury, diagnose your condition, and create a plan of care for you. Depending on the size of the clinic and the volume of patients seen each day, there may be more or less DPTs on staff. DPTs are extremely well-versed in anatomy and physiology, specifically, the musculoskeletal and nervous systems, educated in performing special orthopedic tests and, nowadays, are trained to read and interpret your diagnostic images, such as MRIs and x-rays. DPTs possess a 4-year bachelor’s degree, as well as their clinical doctorate in physical therapy, and have passed the national licensure exam. While those with Masters or Bachelor’s in physical therapy are still able to practice as long as they’re still licensed, DPTs are now the gold standard in today’s world.

What Are the Different Type of Support Staff at Physical Therapy Clinics?

Many clinics also employ Physical Therapist Assistants (PTAs). These PTAs are also licensed staff members, having graduated from a 2-year associate’s program, typically at a community or career college. They do not require a 4-year bachelor’s, however many do possess one. For the most part, PTAs are just as well-versed in anatomy and physiology, therapeutic modalities, and therapeutic exercises. They can perform all of the same manual therapy a DPT can. They can address your concerns, measure your progress, and alter the plan of care if need be. They aren’t typically trained in how to read your diagnostic images, but they can often interpret the written results. They are well-rounded and educated staff that shouldn’t be discounted or ignored.

Finally, there are aides/technicians/and interns found in most clinics. These staff members are often non-licensed staff, and typically only help with duties such as cleaning, set-up and removal of modalities. They fold laundry, clean tables and equipment, and help keep the clinic run as efficiently as possible. Some clinics also have aides help out with clerical duties such as answering phones, scheduling patients, and collecting co-pays. They can take patients through an exercise program and assist them throughout the visit. These staff members often work a little bit with each patient who walks through the door, and they often desire to have a future career in physical therapy. While they aren’t able to do much, they’re typically willing and eager to be as helpful as they can be, while doing a lot of the less glamorous tasks that keep the clinic running smoothly.

Let’s not forget about the front desk and back office staff. These are the employees who will schedule your appointments, collect your payments, verify your insurance, answer the phones, handle billing questions, and serve as a liaison between you and your doctor’s office to coordinate referrals and authorizations. They are the first face you see when you walk in and the last one you see when you leave for the day. They are the voice you hear whenever you call the office, and serve as the gatekeeper that keeps everything in order. They are absolutely vital to a physical therapy clinic’s relationship with patients, the public, and the doctor’s offices.

In short, it takes a village to keep this ship sailing smoothly. Without everyone doing their individual parts to the best of their ability, most clinics would not be successful. There are too many moving parts for one person to handle. So, appreciate and acknowledge the staff members around you. We love to be there for our patients and want to provide you with the best care possible. We work together as a cohesive team to do just that. Ask us about our backgrounds. Ask questions about your treatment plan. You have a right to do so, and we want to help you every step of the way. As always, please read our website for more information about the services we offer. For more information about our wonderful physical therapy staff members, be sure to check out the staff tab on our website as well. Give us a call to schedule your appointment today and any of our physical therapy locations. We hope to see you very soon!

by adminJune 8, 2019 Blog0 comments

The Difference Between Strains and Sprains

Some of the most common injuries that bring people into physical therapy are strains and sprains. While the average person might use these words interchangeably, these words are actually used to diagnose two completely different injuries. Both have varying grades of severity, and both should be treated differently. Understanding the difference between the two and the nature of the injury you might have yourself is an important part of the rehabilitation process.

What Are Strains?

Strains are injuries that involve a stretching or pulling of a muscle or a tendon. Most often, patients will strain something like their hamstring or back muscles. Muscle strains account for the majority of sport-related injuries. When muscles or tendons are overloaded or overstretched, the muscle fibers can become damaged or even torn, resulting in a strain. For clinical purposes, a muscle strain can be categorized into 3 different grades, depending on the severity. A grade I, or mild, strain is one that can create tenderness and mild pain, but does not actually result in impairment of the muscle, meaning there is no loss in the range of motion of the muscle and no loss of strength. A grade II strain often involves slight tearing in the muscle fibers, noticeable decreased range of motion, loss of strength, and tenderness of the affected muscle. Finally, a grade III strain will often create immediate pain, a palpable defect in the muscle, and swelling, indicative of ruptured fibers or a complete tear of the muscle. In short, the amount of tenderness increases with the grade of strain.

What Are Sprains?

Sprains are quite different. A sprain is an injury caused by excessive stress on a joint and its supporting ligaments. With a mild sprain, a ligament is overstretched, but the joint typically remains stable. A moderate sprain occurs when a ligament partially tears, which creates noticeable instability in the joint. Finally, a severe sprain ligaments will tear completely and separate from the bone. Although intensity varies, a sprain almost always causes pain, swelling, and/or bruising.

How to Treat Strains and Sprains

In order to best treat a sprain or strain, it’s important to get an accurate diagnosis. So, someone who has sustained a muscle strain or ligament sprain should be evaluated by a medical professional right away. With both types of injuries, rest is an important component of the recovery process, and the individual should avoid using the injured body part until cleared by their doctor. While icing is a common treatment, this is actually a very outdated modality. The temperature of the ice will temporarily numb your pain receptors, however icing will not actually help with any swelling. Swelling is composed of interstitial fluid, which can only be drained by your lymphatic system. At OC Sports and Rehab, we utilize a pneumatic compression pump for any patients with swelling and this has shown to be far more effective than icing an injury. We also utilize cold laser therapy to help decrease inflammation and speed up the tissue healing process, Graston tools to break up any adhesions or scar tissue, and moist heat & electrical stimulation to help keep the muscles and joints loose and relaxed. These modalities, coupled with use of our pneumatic compression devices and gradual reintroduction to exercises and stretches, help our patients heal faster and return to their normal activities sooner than the old-school “RICE” method.

If you or someone you know has sustained a muscle strain or ligament sprain, come see us at OC Sports & Rehab. We have the tools and the staff to get you back to feeling your best as quickly as possible. Check out our website to learn more about all of the different treatments we offer and give us a call to schedule an appointment with one of our therapists to create an individualized plan of care for your specific injury. Whether you are an athlete injured during a game, simply overdid it at the gym, or stumbled walking down the street, we are the right place for you!

www.ocsportsandrehab.com
(949) 716-5050

by adminMay 24, 2019 Blog0 comments

Benefits of Cold Laser Therapy

At OC Sports & Rehab, we often utilize a modality known as low-level laser therapy (LLLT) as part of treatment sessions for our patients. LLLT, also known as “cold laser” therapy is beneficial for many injuries and conditions, including post-operative incisions/scars, and inflammatory conditions such as plantar fasciitis and achilles tendonitis. LLLT works on the cellular and tissular level to improve would healing and reduce pain, inflammation, and swelling.

It is known as a “cold laser” because the power densities used are lower than those needed to produce heating of tissue, thus patients typically report feeling little to no sensation from the laser during the treatment. However, there are many parameters that must be taken into account to be an effective therapeutic modality, including wavelength, power density, pulse structure, and timing of the applied light. A less than optimal choice of parameters can result in reduced effectiveness of the treatment.

How is Cold Laser Therapy Used?

Lasers are typically used in the form of a light-emitting diode (LED) because they are much more cost effective for clinical use. Typically, a diode emitting light with wavelengths in the red, nearing infrared portion of the electromagnetic scale are used. When the light hits the tissues within the body, the majority of the light is absorbed by the tissue. At the most basic level, LLLT works by creating a photochemical reaction in the cell. When the light photons are absorbed by the treated cells, an electron can be come excited and jump from a low-energy orbit to a high-energy orbit. The energy it stores by doing so can be used by the system to perform a variety of cellular tasks. These cellular tasks on overdrive are what make LLLT a therapeutic modality.

Immune cells seem to very particularly affected by LLLT. Mast cells, which play a crucial role in the movement of leukocytes, are of noticeable importance in inflammation. Certain wavelengths of light can be used to trigger mast cell degranulation, which stimulates the release of pro-inflammatory cytokines from the cells, which further increases infiltration of the tissues by leukocytes. LLLT also enhances the proliferation of fibroblasts and increases production of basic fibroblast growth factor. Lymphocytes also become activated and increasingly proliferate. Epithelial cells become more motile, which allows for for sounds to close more quickly. Finally, the ability of macrophages to act as phagocytes is also enhanced under the application of LLLT.

In short, low-level laser therapy can be a wonderful clinical tool to help treat a wide array of injuries & conditions. When used properly, it can be incredibly therapeutic and beneficial for patients. Having a deeper understanding of the mechanisms that allow it to be a useful modality is crucial for clinicians, as being able to answer patients’ questions regarding its function is an important component of being an helpful provider. If you or someone you know is suffering from a condition that may benefit from the use of LLLT, schedule an appointment with us today. And for more information on the various modalities we utilize in our clinic, be sure to read about them under the patient services tab on our website!

Contact OC Sports and Rehab to schedule your Cold Laser Therapy Session!

by adminMay 7, 2019 Blog0 comments

Lymphedema Treatment

At OC Sports & Rehab, we specialize in the treatment of lymphedema. For both our lymphatic patients as well as other patients in our facility, there is a lot of curiosity surrounding the condition and not much public awareness or education about it. Even though lymphedema affects more than 5 million Americans, most of the general public knows nothing about it. Lymphedema quite literally means swelling caused by a dysfunction of the lymphatic system. Your lymphatic system is the system in your body made up of a network of nodes and vessels that transport lymph, a fluid made up of cellular waste, such as dead cells and proteins. A healthy lymphatic system transports and filters this fluid appropriately. An unhealthy lymphatic system creates fluid build up, causes swelling, and can create or a world of trouble.

Lymphedema Symptoms

The main symptom of lymphedema is swelling in the extremities. This can occur in one single leg or arm, an arm and leg on the same side, or both legs. Many people first notice the swelling when their clothes, shoes, or jewelry fits more tightly on one side. Lymphedema can be inherited or acquired, depending on the type. Lymphedema can develop as a result of surgery, radiation, infection or trauma. The most common causes of lymphedema include a family history of the condition, removal of lymph nodes or treatment with radiation as part of cancer treatment, recurrent cellulitis (a bacterial inflammatory infection of the skin), chronic venous insufficiency or other long-term problems with circulation in the veins, and obesity.

There are a few ways lymphedema can be treated. It should also be stressed that the treatment of lymphedema is for maintenance of the condition only. There is no cure. That said, one of the most fundamental treatments for the condition is Manual Lymphatic Drainage (MLD), a special type of massage meant to mimic the pumping of lymph through the body. Another common tool is compression garments to keep an appropriate amount of pressure on the system to help with circulation. Your doctor may also prescribe specific exercises designed to target the muscles that assist in pumping lymphatic fluid around the body. In recent years, the use of pneumatic compression pumps have been an astoundingly effective form of treatment, especially when used in conjunction with the other forms of treatment mentioned. Another important aspect of treatment is good hygiene, proper skin care, and a healthy diet. Again, a proper diagnosis is vital to know how to treat and keep the condition under control.

If you or a loved one have noticed abnormal swelling in the extremities, any changes in the texture or color of the skin or any cramping or heaviness in the extremities, talk to your doctor as soon as possible. If diagnosed early, treatment can be completely manageable. Your doctor can refer you to a physical therapist who specializes in the treatment of the condition, like the ones here at OC Sports! We have cutting-edge research published with Mission Hospital and boast a 92% success rate. We use a multi-dimensional approach, utilizing several forms of treatment to decrease your swelling and symptoms as much as possible. We are here to support you and your family members, and provide our patients with the best care possible. We want to see our patients get better, and get back to doing the activities they enjoy. Check out our website to learn more about our highly specialized treatment of lymphedema, in addition to the other services we offer. You can also read the bios of our wonderfully educated therapists, assistants, and aides who will ensure your time at our facility is as pleasant and effective as possible. Call our front desk to schedule an appointment, and start your treatment today!

Cary Costa, PT
ocsportsandrehab.com
carycostapt.com
(949) 716-5050

by adminMarch 29, 2019 Blog0 comments

Concussion Causes, Symptoms, and Treatment

Concussion Symptoms

A current hot topic in the medical and professional sports communities are concussions. According to the CDC, “a concussion is a type of traumatic brain injury-or TBI- caused by a bump, blow, or jolt to the head or by a hit to the body that causes the head and brain to move rapidly back and forth” (CDC.gov). This rapid movement can cause the brain to shift around in the skull, thus creating a variety of symptoms that can disrupt normal function.

A concussion can present different symptoms depending on the severity and location of the impact. Some of the common symptoms reported by the concussed individual are headaches, neck pain, nausea, vomiting, balance problems, feeling bothered by light or noise, and memory problems. Some symptoms that are often observed by other individuals such as a parent, coach, or medical professional include appearing dazed and confused, loss of consciousness, forgetting instructions, moving around in a more clumsy manner, and mood changes.

Concussion Protocols

If your child or athlete has sustained any fall or hit to the head, neck, or back, it is crucial to remove them from play immediately and keep them out until they can be assessed by a medical professional. It should also be stated that while there are statistics out there that deem one sport more dangerous than another, all sports are inherently dangerous and pose some risk of injury. A concussion can also accidentally be sustained at home or at work, while performing normal activities. These injuries, wether they occur on or off the field, should not be taken lightly. While most symptoms will present themselves very soon after the injury, it’s always possible that they will continue to get worse as the hours and days go on. Some symptoms may only last a few days, while some more severe concussions can create symptoms that last for over a month. The concussed individual should be evaluated as soon as possible, whether it’s at an urgent care, emergency room, or primary care physician’s office. Only a medical professional can and should recommend the appropriate plan of care.

Concussion Awareness

One big reason that concussions have been brought to the forefront of public awareness is because of the increase in prevalence across several sports, ages, and levels of play. Another is the fact that they are constantly being discussed in the media. In 2015, the movie “Consussion” starring Will Smith, stirred up some heated discussion, and in 2017 a study published by the medical journal, JAMA, only raised more concern. In this study, researchers discovered that CTE, chronic traumatic encephalopathy, was found in 99% of deceased NFL players autopsied brains. The study defines CTE as “a progressive neurodegeneration associated with repetitive head trauma” (jamanetwork.com). In short, this study suggested that repetitive head injuries sustained over many years can lead to more severe neurological pathologies as an individual ages. Other factors that can affect this liklihood include level of play, as the athletes who played professionally were more likely to develop CTE and other neurological diseases than those who had only played through college or high school, for example. While that’s not to say NFL players will almost certainly develop CTE as a result of playing professional football, the study did find a correlation that cannot be ignored.

When the movie came out and the study went viral, the NFL was under scrutiny for not having harsher restrictions in preceding years for players that had sustained head injuries during practice or games. In response to all this scrutiny, the NFL formally implemented significant modifications and new concussion protocols for players in December of 2017. While this isn’t sole solution to solve the entire problem, it is without a doubt a step in the right direction. They are paving the way, and other professional and collegiate programs are trying to learn and follow in their footsteps to create a safer environment for all athletes alike.

In sum, concussions are an injury that should be taken very seriously, especially if this isn’t the individuals first one. You should not assume that the symptoms will just “get better” on their own. It is the responsibility of coaches, athletes, parents, and medical professional alike to be educated on proper concussion protocols and be able to implement them appropriately. Luckily, our providers at OC Sports & Rehab specialize in concussion rehabilitation therapy, so if you or a loved one has sustained a concussion, stop by and see us today! Check out our website at ocsportsandrehab.com for more information.

OC Sports and Rehab

949.716.5050

by adminMarch 19, 2019 Blog0 comments

How to Rock CrossFit and Stay Injury Free

Dangers of Crossfit Training

CrossFit: It’s cool, it’s fun, its challenging, it’s effective. However, unfortunately, it can also be dangerous. Like any activity, it can lead to serious injury if not practiced safely and appropriately. For those who don’t know, CrossFit is a fitness routine consisting of a variety of functional movements, including powerlifting, gymnastic-like movements, cardio training, and plyometrics (jump training).

When many people first begin doing CrossFit, they fall in love with it. It can become addicting. It’s intense, competitive, and exhilarating. They become part of a community at their local CrossFit gym, and become attached to this style of training. This isn’t necessarily bad. Again, CrossFit is very effective and there is a familial aspect that instills accountability and consistency. However, to some CrossFit has become the “black sheep” of the health and fitness industry because the number of injuries it creates. While there is the obviously inherent risk of injury in every sport, there has been tons of debate on the scope of a CrossFit workout, and further, a concern about the education of the instructors who lead them. Now, research has shown that CrossFit is not inherently more dangerous than other sports similar to it, such as weightlifting or gymnastics. However, CrossFit is an intense activity often taken up by the general population, with no formal training in these other sports. The lack of training coupled with intense workouts can lead to wear-and-tear of your joints. On top of that, the innate desire to perform competitively within this community you’ve become a part of can cause people to overexert themselves to finish the WOD, workout of the day, which can subsequently lead to an injury.

Many patients come into the clinic with very similar stories and injuries. They present with rotator cuff tears, low back strains, wrist and ankle sprains, and many others. They often occur when performing unfamiliar movements or when trying to outdo one’s self or someone else. They tend to be a result of inappropriate application of the FITT principle; Frequency, Intensity, Time, and Type.

Tips for Safe CrossFit Training

Now, Rather than write CrossFit off altogether and avoid it, instead I want to share some tips that can help you stay injury-free!

1. Choose a CrossFit gym that employs coaches who are educated and attentive. AN experienced instructor should be able to make appropriate modifications for those with pre-existing injuries and age-related limitations. They should have formal education in human anatomy and strength and conditioning training as well as relevant experience in coaching and instructing exercise.

2. Choose a gym that tailored to your specific training level. If you’re a novice, do some research and find a gym that practices the fundamentals. If you’re a professional powerlifter, seek out a more intense and competitive one.

3. Leave your pride at the door. Know your strengths and weaknesses. Understand your limitations and scale your WOD accordingly. You might slay some workouts and struggle to finish others. That’s okay. You know your body better than anyone else, so listen to it.

4. Focus on form. Quality > quantity.

5. Incorporate other things like rotator cuff strengthening and core-stabilization exercises for both the abdomen and back musculature. If you don’t know if any, ask your coach. If they can’t help you, find a new gym.

6. Consistently work on your flexibility and mobility. You have to have good range of motion in the joints you are working. If you don’t, you are putting yourself more at risk for injury.

7. Finally, understand that you are your biggest cheerleader and your own worst enemy. Push yourself to get better, faster, and stronger, but be in tune with yourself to know when to stop and give yourself a break. Mental strength is as important as physical strength, so treat it as such.

One fact cannot be ignored: many Cross-Fitters injure themselves at some point. Some minor, some major, but they do occur. That doesn’t mean that CrossFIt should be avoided all together by any means. However, the fact of the matter is that many of these injuries can be avoided all together with proper training and education. This responsibility should fall on both the instructors and the members. By creating an environment that is both encouraging and safe, CrossFit can remain a great choice for the general population to utilize for their fitness regimen. If you or someone you know has acquired a CrossFit injury, come see us at OC Sports and Rehab. We can evaluate the injury and design a rehab program tailored specifically to you and your needs!

For more Tips for Safe CrossFit Training contact:
Cary Costa PT