HighIntensity Training You Dont Have to Get Hurt

High-Intensity Training: You Don’t Have to Get Hurt Doing Cross. Fit!

Cross. Fit Workouts § Challenging, high-intensity movements § Push the body to its limits § Greater risk for injury § Use common sense

Injuries Common in Cross. Fit § Bone fractures § Tendon injuries § Plantar fasciitis § Ankle sprains

Cross. Fit Movements Where Injuries Often Occur § Box jumps § Squats § Walking lunges § Goblet squats § Alternating splint lunges § Sprints

Box Jumps: Put You at Risk for Two Different Injuries § Achilles tendon rupture § Affects the tendon that runs down the back of the lower leg § Lisfranc injuries § Involve bones and ligaments in the mid-foot

Achilles Tendon Rupture § Occurs when stretched beyond its capacity § Can be partially or completely torn § Can occur when tendon is not well conditioned

Symptoms of an Achilles Tendon Rupture § Sudden pain (like a kick or stab) § Popping or snapping sensation § Pain may then subside to a dull ache § Sometimes swelling § Difficult to go upstairs or uphill § Difficult to rise on toes

Lisfranc Injuries § Can be a dislocation, sprain or fracture § Can be difficult to diagnose § See a foot and ankle surgeon, even after ER visit

Symptoms of Lisfranc Injuries § Swelling § Pain § Unable to stand § Bruising § If a dislocation, bones will look out of place

Treatment of Lisfranc Injuries § Varies according to injury § Elevate and ice immediately § Nonsurgical approaches § Casting § Crutches § Icing § NSAIDs § Physical therapy § Surgery

Squats: Done Incorrectly, Can Cause Plantar Fasciitis § Plantar fasciitis § Inflammation of plantar fascia (band that runs from heel to toes) § Squats done incorrectly §Can inflame the fascia § Tearing can occur

Symptoms of Plantar Fasciitis § Gradual onset of pain § Pain at the bottom of heel and/or arch § Worse when taking first steps in the morning or after prolonged sitting § After walking around, pain often goes away

Treatment of Plantar Fasciitis § Nonsurgical § Stretching exercises § Ice; sometimes heat § NSAIDs, such as ibuprofen § Steroid injections § Shoe inserts § Physical therapy § Regenerative therapy (PRP, stem cell, etc. ) § Immobilization (cast-boot) § Surgery in a minority of cases

Walking Lunges, Goblet Squats, Alternating Split Lunges: An invitation to Ankle Sprains § Ankle sprain § Injury to one or more ligaments § Stretched or torn § Severity depends on number of ligaments injured § Sometimes § A piece of bone breaks off § Or another type of fracture

Symptoms of a Sprained Ankle § Pain or soreness § Swelling § Bruising § Difficulty Walking § Stiffness in the joint

Prompt Medical Attention Is Critical § Seek prompt medical attention § Follow-up with a foot and ankle surgeon § At home: ice, elevate, rest

Treatment of Ankle Sprains § Splinting or casting § Rest, ice, compression § NSAIDs § Physical therapy § Surgical repair of the ligament(s)

Sprints & Related Movements: Tough on Your Foot § High Bones impact and repetitive force § Sesamoid bone fractures § Stress fractures of metatarsal and heel bones

Sesamoid Bone Fractures § Small, pea-shaped on ball of foot § Act as a pulley with big toe § Absorbs weight § Symptoms § Pain in ball of foot with weightbearing § Walking, squats and lunges are very painful

Treatment of Sesamoid Fractures § Difficult to treat § Nonsurgical options § Rest and immobilization for 6 -10 weeks § Extracorporeal shock wave therapy (ESWT) § Surgery in some cases

Stress Fractures § Tiny hairline breaks § Most common in the metatarsal bones and the heel § Repetitive pounding of running over time § Can lead to stress fractures § Rapid start-stop loading § Can cause a sudden, high-impact stress fracture that can enlarge

Symptoms & Treatments of Stress Fractures § Symptoms § Pain § Sometimes swelling § Treatment § Rest and immobilization § Avoid participating in sports for 6 -10 weeks

Prevention Tips: Take a Smart, Common Sense Approach § Choose the right footgear § Practice good form § Make sure box platform is stable § Have a partner standing by § Stretch muscles and tendons § Cut back when necessary

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