| ryan l|
So, over the past few weeks I have heard a lot of talk of sore or injured shoulders! I know a lot of times Kyla or I will throw out a few questions like, “do you remember having an exact occurrence; an incident that injured it?” Or “has it become a slow onset of soreness that has increased and now it is affecting your mobility?” Then you have probably heard us rant or rave about icing it, reducing the work load being done on it, trigger point therapy, PNF, and or seeing a massage therapist. We probably told you to up your intake of fish oil to help combat the inflammatory response, and that if the pain at night is worse and is affecting sleep to use Tylenol or Alieve but no Ibuprofen. If the pain worsens or persists see a specialist to rule out serious injury. Remember this is only some of the information you hear from us AFTER you have hurt or injured yourself. A lot of ;( Most) of what could save you from this predicament is from information we have already shared with you or preach everyday prior to straining your shoulder! You may think we forget about the conversation, but believe me we take this stuff home every night. The majority of our conversations at night revolve around what is happening around the box and how our members are affected… Like injuries.
So this week we are going to try and tackle some of the issues surrounding shoulder mobility and injuries through education. As always I do not like to re-invent the wheel or copy someone else’s work as my own. There are a lot of educational sites, books, and blogs out there with good information.
As stated in a few of the posts I will be using this week I and (Kyla) are not Dr’s. And are not trying to diagnose your shoulder problem or injury! We are only trying to educate you, so you can make an informed decision.
I have been around the fitness industry long enough and CrossFit for that matter to know that shoulder injuries happen! Plain and simple, you can do all the right things that any Dr. or therapist recommends to prevent shoulder strain or injuries and it can still happen. Think of just about any sport and I bet you can think of at least one person that has sustained an injury or mobility problem from that sport. I know that we talk like CrossFit is the fix all for all our problems BUT, wait for it; yes you are reading this, CrossFit has a huge potential for injury, as it does for amazing results. How do we at CrossFit Parker try to minimize this potential? First by offering a Foundations course, we do our best to introduce you to new or unfamiliar movements using PVC. Sound, Functional movements under no load! Our intention is then to build on this base as a new member. More times than not, much to your disapproval you will hear our trainers suggesting scaling! YES, go lighter. If you are not controlling the load with good sound form then you are setting yourself up for failure. You may escape it for that WOD or even for a few months but at some point in your training career it is going to rear its ugly head and more times than not in the form of an injury or nagging pain! So point number one it starts in the box with every work out; use proper form!!!
Key points to shoulder injuries:
• Blunt trauma
• Not using proper form or technique
• Trying to lift too heavy to fast.
-Give yourself time to grow strong with good form; don’t worry about the ahlete next to you and how much they are lifting.
• Warm up properly for every WOD
• Use the techniques we teach for recovery not only at the box but also at home.
-On average we only get 5 to may 10 minutes at the end of the wod to work on stretching, rolling and trigger point type stuff. Take what you have learned home; use the resources we provide on our site like the MWOD and Whole 9 to take care of yourselves.
• Prevent over training.
-See past discussions on over training Monday January 2nd; http://www.hitechgym.com/crossfitparker/index.asp?page=results&pageid=1&startdate=20120102 and Wednesday January 4th; http://www.hitechgym.com/crossfitparker/index.asp?start=157
How the shoulder works:
More to come this week please post your thoughts and comments to the 411
Over Head Squat 7x1 (Weight)
Over Head Squat
Chosen as WOD: Tue,Mar 22,2011
| 85 Rx|| Missy Mon,Jun 11,2012|
| 80 Rx|| Kara G Mon,Jun 11,2012|
|205 Rx|| Rick Mon,Jun 11,2012|
| || Pat Ma Mon,Jun 11,2012|
| 175 Rx|| Scott H Tue,Mar 22,2011|
| || Matt V Mon,Jun 11,2012|
| || Brian C Mon,Jun 11,2012|
|Sean||185 Rx||65, 95, 115, 135, 155, 175, 200 (f) 185|
|Keller||165 Rx||65,95,115,135,145,155,165,175(f), (30# PR)|
|Sarah R||60 Rx||35,45,55,60 worked on form|
|Matt V||175 Rx||75, 95, 115, 135, 155, 165, 175PR|
|Pablo||145 Rx||65, 95, 115, 115, 125, 135, 145 (pr)|
|Kara G||80 Rx||45,55,60,65,70,75,80|
|Matt G||155 Rx||65,95,115,125,135,145,155|
|Kim P||75 Rx||35,45,55,60,65,70,75|
|Brian C||175 Rx||75-95-115-135-145-155-165-175 (#30 PR)|
|Eric||185 Rx||95,115,135,155,165,175,185 (40# pr)|
|Nick C||No weight Rx||Worked on form and pushing butt back.|
|Pat Ma||205 Rx||95 - 205, 70# PR...|
|Keedran||65 Rx||35, 45, 55, 65|
|Liz N||135 Rx||65-85-95-115(f)-115-125-135|
|Reba||65 Rx||35,45, 55, 65, worked on form|
|Matt D||65 Rx||45,45,55,65,65,65,65|
| Krystal 10:42am|
Way to go 6:15 AMers! Both Deloss and Matt PR'ed! Good work!
Kim P 4:06pm
Thank you for the shoulder info!
Liz N 8:11pm
Thanks for the shoulder mobility stretches today, Ryan. I needed that and that extra bit of 'anger' to put into the lift today. The stretching plus letting off some steam helped me get that PR today! Having you train us is such a treat these days. I miss the old days of having you in here more...but we do love our other trainers too. Ryan's the OG! Pat, way to go on that 70# PR...freakin' amazing!
Amanda P 8:56pm
I'm in definate need of shoulder TLC. Thanks for the info!
Joe G 9:55pm
That was a sip of medicine....