Avoiding Common CrossFit Injuries

CrossFit is an amazing way to build strength, speed, and confidence. Many people love the challenge, the variety, and the community. But with high-intensity workouts, fast movements, and heavy lifts, injuries can happen… especially if form breaks down or training ramps up too quickly.

The great news? Most CrossFit-related injuries are preventable with smart training, good technique, and the right recovery plan!

As a Doctor of Physical Therapy who works with CrossFit athletes in Hillsboro and the surrounding areas, I want to help you train hard and stay healthy.

🩹 What Injuries Do We See Most in CrossFit?

Research shows the most common CrossFit injuries involve:

• Shoulders: overhead lifts, kipping, pressing

• Knees: heavy squats, jumping, running

• Lower back: lifting with poor form or fatigue

Studies estimate that 45–74% of CrossFit athletes experience at least one injury each year.¹,² But, the biggest predictor isn’t the sport… it’s technique, especially under fatigue.

✅ Why Injuries Happen

Common causes include:

📈 Too much, too fast: Adding weight before mastering form

😮‍💨 Fatigue: Form breaks down in the middle of a WOD

🤸 Mobility limits: Shoulders or hips can’t get into good joint positions

🤕 Past injury: Weak links return when you push intensity

😬 Fear or poor confidence: Hesitation changes movement patterns

A systematic review found that CrossFitters, who tend to train more than others, had significantly higher injury risk at 1.89% per hour at.³

💪 Smart Strategies to Stay Pain-Free

1️⃣ Prioritize Technique Over the Clock

Speed is great, but form matters more!

If a movement hurts, modify. There is always a safe version.

2️⃣ Progress Load Gradually

Increase weight or intensity 2–10% per week to avoid overload.⁴

3️⃣ Build Shoulder Stability

Strong rotator cuff + good scapular control = healthy overhead lifts.

Targeted shoulder exercise can reduce risk of chronic shoulder pain.⁵

4️⃣ Strengthen Your Core & Hips

These muscles protect your spine and knees during squats, deadlifts, and jumps.

5️⃣ Improve Mobility

Research shows resistance training can increase flexibility as much as stretching.⁶

That means smart strength work = better movement positions.

6️⃣ Recovery = Performance

Sleep, nutrition, and rest days allow your body to adapt.

Poor recovery increases both fatigue and injury risk.⁷

7️⃣ Listen to Your Pain

Pain that gets worse with movement, lingers, or affects technique should be checked by a DPT. Small issues become big ones when ignored.

🧠 Pain Doesn’t Always Mean Damage

Your brain protects you from what it sees as a threat.⁸

Sometimes a flare-up means your system needs less stress, not that something is injured. A short-term modification keeps progress moving.

🩺 How PT Helps CrossFit Athletes Train Smarter

At Tualatin Valley Physical Therapy, we help CrossFitters:

✅ Fix mobility and strength imbalances

✅ Improve movement patterns & lifting form

✅ Build shoulder and knee resilience

✅ Manage load and prevent flare-ups

✅ Return to WODs with confidence and power

We use:

• 1:1 treatment with a DPT

• Graded exposure to your lifts and skills

• Movement analysis to keep technique sharp

• Self-management strategies so you stay strong

The Main Takeaways For You

CrossFit doesn’t cause injuries, but poor preparation does. Train with good form. Progress slowly. Recover like you mean it. Your body will reward you with strength that lasts.

References

1. Sprey JW, Ferreira T, de Lima MV, Duarte A Jr, Jorge PB, Santili C. An Epidemiological Profile of CrossFit Athletes in Brazil. Orthop J Sports Med. 2016;4(8):2325967116663706. Published 2016 Aug 30. doi:10.1177/2325967116663706

2. Mehrab M, de Vos RJ, Kraan GA, Mathijssen NMC. Injury Incidence and Patterns Among Dutch CrossFit Athletes. Orthop J Sports Med. 2017;5(12):2325967117745263. Published 2017 Dec 18. doi:10.1177/2325967117745263

3. Ángel Rodríguez M, García-Calleja P, Terrados N, Crespo I, Del Valle M, Olmedillas H. Injury in CrossFit®: A Systematic Review of Epidemiology and Risk Factors. Phys Sportsmed. 2022;50(1):3-10. doi:10.1080/00913847.2020.1864675

4. American College of Sports Medicine. American College of Sports Medicine position stand. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708. doi:10.1249/MSS.0b013e3181915670

5. Hoppe MW, Brochhagen J, Tischer T, Beitzel K, Seil R, Grim C. Risk factors and prevention strategies for shoulder injuries in overhead sports: an updated systematic review. J Exp Orthop. 2022;9(1):78. Published 2022 Aug 16. doi:10.1186/s40634-022-00493-9

6. Afonso J, Ramirez-Campillo R, Moscão J, et al. Strength Training versus Stretching for Improving Range of Motion: A Systematic Review and Meta-Analysis. Healthcare (Basel). 2021;9(4):427. Published 2021 Apr 7. doi:10.3390/healthcare9040427

7. Haack M, Simpson N, Sethna N, Kaur S, Mullington J. Sleep deficiency and chronic pain: potential underlying mechanisms and clinical implications. Neuropsychopharmacology. 2020;45(1):205-216. doi:10.1038/s41386-019-0439-z

8. Moseley GL, Butler DS. Fifteen Years of Explaining Pain: The Past, Present, and Future. J Pain. 2015;16(9):807-813. doi:10.1016/j.jpain.2015.05.005