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Crossfit Knee Problems

Answered on August 19, 2014
Created November 13, 2012 at 8:42 PM

I have recently developed pain in my left knee after a couple of WODS that were very squat-intensive. I have since taken 2 weeks off to let it heal. I still have some pain but I don't want to let this keep me from progressing. Other than the knee pain I feel great and I can't wait to get back to my box. Today I am returning to my box and we have OHS and wall balls. I will be keeping weights light and focusing on form. Should I modify my WOD? If so what are your recommendations?

704dcbc977b9179bc012bd5ef15e41a6

(82)

on December 21, 2012
at 03:08 PM

It turned out to be a tight IT band. My trainer recommended several massages using a La Crosse ball and foam roller on my glutes and lower back, and that really helped.

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4 Answers

best answer

0
B41cdb2253976ba9b429dd608d02c21f

(1495)

on November 13, 2012
at 11:40 PM

Where is the location of the knee pain? Have you seen a doc? Have you taken any other measures to heal (mobility, ice, PT, anti-inflammatory medications, etc.)? How many days a week do you Crossfit? Do you do anything else? Are you carrying any extra weight? Is the programming at your box reasonable or stupid (I consider stupid an extreme amount of any move or stress on one area of the body within a week of their programming)? Have any of the trainers evaluated your form (most people don't actually squat correctly)? Does your box make you do mobility as part of the classes? These are all important factors to be able to help you. My best advice would be to see a doc, however I can tell you what I know about knee pain from personal experience:

1) A knee injury is always going to plague you, even after it's healed. 2) Tight IT Bands, Hamstrings, hip flexors and/or calves can cause knee pain (sometimes severe knee pain). 3) A problem like a torn meniscus or tendon can require surgical intervention. 4) The wrong footwear (i.e., not enough support) can cause you to collapse at the ankles, therefore causing your knees to bow in, therefore causing stress to the knee and possibly pain.

My best advice would be see if you can tolerate low rep air squats and resist the urge to load the lower body. Give it a good 3, 4 or even 6 weeks. Get loose and supple. Run your trainers through the ringer to evaluate and correct form errors (If they can't do this simple task, run out of that box). Stay conscious of correct form in the future and don't sacrifice form for more reps. 99.9% of the Crossfit community will never go to the Games, therefore lifelong injuries aren't worth it.

704dcbc977b9179bc012bd5ef15e41a6

(82)

on December 21, 2012
at 03:08 PM

It turned out to be a tight IT band. My trainer recommended several massages using a La Crosse ball and foam roller on my glutes and lower back, and that really helped.

2
Dc6407193ba441d1438f6f0c06af872b

on November 13, 2012
at 09:00 PM

Twenty years ago I used to jog. When my knee began to hurt, I'd take two weeks off to "let it heal" also. Suffice to say I was an idiot and I'll have bad knees for the rest of my life. Crossfit isn't jogging, but if it's hurting your knees, you'd better be really sure and really careful before you start again. I didn't want to let my knee pain "keep me from progressing". Really stupid. Think long-term and don't worry about day-to-day (or year-to-year) progressing. Think about a lifetime of not only metabolic health, but orthopedic health.

Find a workout routine, crossfit or not, that makes you feel healthier and stronger, not more injury-prone. Don't blow it like I did.

1
Ef777978cfeb8fbdd18d75c4f6c4cb23

on November 13, 2012
at 08:46 PM

The catalogue of anecdotal evidence that crossfit is dangerous is mounting. If you are doing this to be "healthy" your body is telling you it's not working. If you work through the pain, you will break something. It's entirely up to you.

0
D1728f99db66ff91d695a6df5cd38b02

(1368)

on November 13, 2012
at 09:55 PM

This happened to me earlier this year. It happened after a couple of WODs with heavy wall balls and squats. If you go back, I would advise staying light on anything that strains your injured knee like squats and box jumps, or just avoid those completely. Do upper body instead and when your knee stops hurting gradually work your way back into it.

My knee got better after a month or so, so don't despair and don't rush back into it. Its better to give it more time than you think, rather than aggravate an injury that will keep it lingering.

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