Denton County Living Well Magazine May/June 2019 | Page 40

10 TIPS TO AVOID INJURIES
FROM CROSSFIT TRAINING
By Dr. Peter Derman
Texas Back Institute
C
rossFit participants are
intense in their pursuit of
this training regimen and
sometimes this can lead to
back injuries. Judging by
the number of participants, CrossFit is
possibly the largest fitness trend in the
world, with more than 13,000 affiliat-
ed gyms, over half of which are in the
United States. Because of its rigorous
exercises, CrossFit can also be dan-
gerous to the spine health of partici-
pants. However, it doesn’t have to be.
One of the newer members of the Texas Back Institute team
of spine surgeons is Dr. Peter Derman and in his undergraduate
days at Stanford University he was on another team. He was
the captain of the Stanford gymnastics team and a world-class
athlete. With his athletic background and medical training in
spine surgery, he is an excellent source of information on how
CrossFit athletes can build strength and stamina without incur-
ring injuries to their spine.
it. Work gradually toward your
goals because taking shortcuts
and sustaining injuries will only
set you back.”
The core is key. 
“A strong core is essential for
stabilizing the spine and pelvis,”
he said. “Strengthening these
muscles can offload the spine it-
self and reduce the risk of strains,
sprains, and disc herniations.
However, a ‘6-pack’ is only part
of the equation. The paraspinal
and other trunk muscles are just as important and should not
be neglected.”
Having the proper form is critical.
“In a CrossFit workout program, more injuries are caused by
improper form than any other factor,” Dr. Derman said. “This
cannot be overstated. Poor form places the spine in a com-
promised position and radically increases the forces imparted
across it. Having a well-trained instructor, who is observant and
involved with every participant, can dramatically help here.
“Despite its popularity, there has been increasing recognition of
the potential risks of CrossFit participation,” Dr. Derman said.
“Adrenaline, competitiveness, and exhaustion sometimes com-
bine to produce injuries – most commonly of the lumbar spine.” “Deadlifts and other Olympic lifts can be particularly hard on
the spine. Never compromise form, even as you fatigue and
reach the point of exhaustion. This requires focus and is why
CrossFit is as much a mental as a physical sport.”
By adhering to these 10 tips, CrossFitters can maximize their
fun and fitness while reducing the chance of spinal injury. The effect of cold and hot weather on CrossFit injuries.
Find the right “box”. 
“Finding the right CrossFit gym or ‘box’ which is challenging
without being potentially dangerous is a critical first step,” Dr.
Derman said. “I suggest that participants spend some time re-
searching – with personal visits and interviews – a box with a
philosophy of fitness and wellness. Coaches and fellow gym
goers should be focused on progressive skill and strength ac-
quisition rather than simply a no pain, no gain mentality, which
can result in burnout and injury.
Check your ego at the door. 
“One of the great aspects of CrossFit training is its commu-
nal environment that motivates athletes to push their limits,”
Dr. Derman said. “This can produce remarkable results when
harnessed appropriately. However, don’t get so carried away
that you put your health at risk. Remember the reason you
started CrossFit in the first place – to get fit and have fun doing
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DENTON COUNTY Living Well Magazine | MAY/JUNE 2019
“It is important to adequately warm up before workouts to pre-
vent muscle, tendon and ligament injuries,” he said. “This is
especially relevant in the winter months when cold temperatures
cause peripheral blood vessels to constrict. Doing some light
aerobic activity before jumping into the intense workout helps
increase circulation and helps reduce the chance of injury to
your back and elsewhere.
“On the flip side, warm weather can take a toll as well. Heat
stroke, a dangerous elevation in body temperature, is most
common in the summer months. Symptoms include confusion,
nausea, vomiting, flushed skin, headache, and rapid breath-
ing. If someone at the gym exhibits these warning signs, imme-
diately get them to a cool, shaded environment and call 911.
Even if it doesn’t produce heat stroke, overheating in the setting
of dehydration and physical exertion can lead to severe muscle
breakdown and possible damage to kidneys. Adequate hydra-
tion, appropriate attire and attention to your body’s cues can
help prevent these scenarios.”