The Most Common CrossFit Injuries And How to Prevent Them
Let’s be real… CrossFit is intense. The workouts are demanding, the movements are complex, and the drive to push harder is what makes the community so strong. But with that intensity comes risk. If you’ve ever felt a twinge in your shoulder mid-WOD or needed to modify a lift because of nagging back pain, you’re not alone.
At our clinic, we work closely with CrossFit athletes of all levels. From first-timers to seasoned competitors, we see the same types of injuries show up again and again. The good news? Most of them are preventable with the right strategies.
Let’s go over the injuries we see most often at the clinic and what you can do to stay healthy, strong, and consistent in your training.
The Most Common CrossFit Injuries
1. Shoulder Strains & Impingement
Movements like snatches, handstand push-ups, and kipping pull-ups are tough on the shoulders, especially when mobility or control is lacking. If the smaller stabilizing muscles aren’t doing their job, the bigger ones take over and that leads to irritation, pinching, or even tears over time.
Why it happens:
• Poor scapular (shoulder blade) control
• Limited thoracic (mid-back) mobility
• Overuse without adequate recovery
2. Low Back Pain
Heavy deadlifts, squats, and kettlebell swings can all aggravate the lower back, especially when fatigue sets in. We see a lot of overextended spines or rounding from a lack of core stability.
Why it happens:
• Weak core engagement
• Poor hip mobility or control
• Lifting with ego instead of intention
3. Knee Pain (Tendinopathy or Patellofemoral Issues)
Box jumps, pistols, and high-rep squats can put serious stress on the knees. If the glutes aren’t firing properly or landing mechanics are off, the knees take the brunt of it.
Why it happens:
• Quad dominance
• Poor single-leg control
• Tight hips or ankles altering movement patterns
4. Wrist Pain
Between front rack positions, cleans, and handstands, your wrists are under constant stress. Pain here often starts as stiffness or a dull ache and worsens with load.
Why it happens:
• Limited wrist extension mobility
• Repetitive strain
• Insufficient warm-up or wrist prep
5. Calf or Achilles Strains
Running, double-unders, and explosive jumping movements can overload the calves and Achilles if not properly prepared.
Why it happens:
• Tight or weak calf muscles
• Sudden increases in volume or intensity
• Lack of progression
How to Stay Injury-Free (and Keep Crushing WODs)
1. Warm Up with Purpose
Your warm-up isn’t just to “get warm”, it’s your prep for battle. Tailor it to the movements you’re about to perform in the workout. Doing overhead lifts? Focus on shoulder mobility and scapula control. Deadlifts? Get your glutes and core firing.
Quick tip:
Try banded shoulder mobility drills or glute bridges before lifting heavy.
2. Prioritize Technique Over Intensity
We get it, you want that Rx, but pushing through poor form just to hit a number is the fast track to injury. Quality reps build strength. Sloppy reps build bad habits (and pain).
Quick tip:
Record yourself or ask a coach for form feedback, even on lighter sets.
3. Listen to Your Body
If you feel a sharp pain, persistent ache, or something that just “doesn’t feel right,” don’t push through it. Pain that lingers longer than 3–5 days or gets worse with movement is a sign you need to back off and check in with a professional.
4. Do the Accessory Work
Mobility and stability aren’t optional, they’re your foundation. Spend time outside of class on:
• Scapular control drills
• Glute activation
• Core stability exercises
• Ankle/hip mobility work
These are the “unsexy” things that keep you training long-term.
5. Prioritize Recovery
Recovery isn’t just rest days. Think: massage therapy, physiotherapy, proper sleep, hydration, nutrition, compression, and mobility work. Your body only gets stronger if you give it the tools to recover.
When Should You Check in With Us?
If something feels off, don't wait. Most injuries are much easier to treat early. If you catch a strain or movement dysfunction before it becomes a full-blown injury, you’ll be back at full capacity much faster.
If your pain is:
Lasting longer than 3-5 days
Changing the way you move or train
Getting worse with activity
Waking you up at night
Then it’s time to get some help so you can stay in the gym without risking further injury!
Stay Consistent, Stay Healthy
CrossFit is about pushing your limits but not breaking them. Injury prevention isn’t about avoiding hard work; it’s about working smarter, building resilience, and keeping your body in the game for the long haul.
Whether you’re training for your next comp or just trying to beat your last time, remember: the best ability is availability.
Got something nagging you? Come chat with us at the clinic before it becomes a bigger issue. We’re here to help you move better, feel stronger, and train longer.
📍 710 Dorval Dr Unit 520, Oakville, ON
💪 Proud partner of RadixGym
📞 (289) 835-2949
💻 https://www.elevaterehabilitation.com/
