Your Body Almanac

CrossFit and HIIT

Fast, hard intervals with jumps, lifts and very little rest.

High-intensity workouts pack a lot of fitness into a short session. The pace is the risk. Technical lifts done fast and tired, lots of jumping, and pushing to exhaustion can strain shoulders, backs and knees, and in rare cases damage muscle tissue itself.

01

Shoulder strain from overhead and kipping moves

Snatches, overhead presses, handstand push-ups and kipping pull-ups put the shoulder at the end of its range under load and speed. Shoulder pain is one of the most common complaints in these classes.

SourcesShoulder impingement and rotator cuff tendinitis (OrthoInfo, AAOS)Rotator cuff and shoulder conditioning program (OrthoInfo, AAOS)
Do band pull-apartsWeeklyStretch a resistance band across your chest to strengthen the upper-back muscles that pull your shoulders back. Do wall angelsDailySlide your arms up and down a wall to train the muscles that hold your shoulders and upper back upright. Warm up before you exerciseAs neededSpend about 5 minutes moving gently before activity to get your muscles and heart ready.
02

Back strain from lifting fast and tired

Doing deadlifts, cleans or kettlebell swings for time makes it easy for form to slip in the last reps. A rounded back under load strains muscles and discs.

SourcesStarting a strength training program (OrthoInfo, AAOS)Low back pain (OrthoInfo, AAOS)
Lift with your legsAs neededPlan the lift, keep the load close and bend at the knees, not the waist. Do dead bugsWeeklyA lying core exercise that trains your trunk to stay steady while your arms and legs move. Do bird dogsWeeklyReach one arm and the opposite leg from hands and knees to build back and core control.
03

Knee and Achilles overload from jumping

Box jumps, burpees and double-unders repeat hard landings. Tendons at the knee and ankle can become painful, and the Achilles can rupture with a sudden push-off.

SourcesAchilles tendinitis (OrthoInfo, AAOS)Patellar tendon tear (OrthoInfo, AAOS)
Build up training graduallyWeeklyRaise how often, how long and how hard you train by no more than about 10% a week. Do calf raisesWeeklyRise onto your toes to strengthen calves and ankles for standing, walking and running. Stretch your calvesDailyA wall calf stretch for legs that stand, walk or run all day. Do bodyweight squatsWeeklySit back and stand up without weights to strengthen your legs and hips for everyday lifting and stairs.
04

Rhabdomyolysis after extreme workouts

Pushing far past what your body is used to, especially as a beginner or in heat, can break down muscle fast enough to release proteins that harm the kidneys. It is rare but serious. If your urine turns dark or cola-colored after a workout, especially with severe muscle pain or swelling, get medical care right away.

SourcesRhabdomyolysis (Cleveland Clinic)
Build up training graduallyWeeklyRaise how often, how long and how hard you train by no more than about 10% a week. Rehydrate when you sweatAs neededDrink regularly during hot work or long workouts, and add electrolytes when you sweat for more than two hours.
05

Not enough recovery between sessions

Back-to-back maximal efforts leave little time for muscles and tendons to repair. Fatigue builds and technique gets sloppier, which is when injuries happen.

SourcesSafe exercise (OrthoInfo, AAOS)
Keep a consistent sleep scheduleDailyGo to bed and get up at the same times every day, weekends included, and aim for at least 7 hours. Include protein at each mealDailySpread your protein across breakfast, lunch and dinner instead of saving it all for one meal. Use a foam rollerAs neededSlowly roll sore or stiff muscles for a few minutes after activity or long days.

When to see a professional

Get urgent care for dark, cola-colored urine with severe muscle pain or swelling after a workout. See a doctor for a pop at the back of the ankle, back pain that runs down a leg, or shoulder pain that wakes you at night.