Tuesday, October 25
If you are training hard most days of the week you're probably going to have some joint or muscles that being to hurt at some time. This doesn't mean you're injured, it just may be that things aren't moving and working like they are supposed to. Muscles turn off, aren't active enough or get too tight and pull things out of place. None of these things would be considered an injury, but they can certainly make us uncomfortable in certain positions.
So, how do we deal with it? Dr. Kelly Starrett of Mobility WOD and author of Becoming a Supple Leopard says we should all be able to perform basic self-maintenance. We should know enough about our bodies to roll, massage and mobilize certain things to keep us moving well and pain free. This doesn't mean you need a doctorate in physical therapy, just some basic knowledge of what to try when things don't feel right.
There are thousands of mobility videos on Youtube from Mobility WOD and other respected sources and I just want to point you in the right direction so you can start to build your own knowledge base for your body.
Mobility WOD is great, but it might take some time to get used to the way he explains things. Try to watch a lot of videos before making judgement. He also has a pay site that includes a daily mobility video.
ROM WOD - a daily stretching and mobility program. Relatively cheap if you can carve out a few 15-20 minutes to do the routine. Great for those of us that just want someone to tell you exactly what to do.
WOD Doc - He has tons of free videos on Youtube and has a pay site with more content. Easy to find a video for a specific issue usually. Pretty clear and simple techniques to try.
The Movement Fix - Another great one with free videos on Youtube from Dr. Ryan DeBell. Specific mobilizations for specific movements. Lots of ways to prep yourself for the upcoming workout of the day!
SmashweRx - Quick and simple techniques you can try at home or the gym. All of it's free on Youtube as well.
All of these options are geared towards CrossFit athletes so it's easy to relate to and apply. Also, there are probably a ton of other great resources out there I haven't included.
It's always worth trying some mobilizations on your own before going to the physical therapist or chiropractor. Of course, if you can't fix it on your own a visit to a pro is the next step and they can usually help fix problems quickly.
Let us know if you have questions about specific mobility. We aren't doctors, but we can usually give you some things to try. If you find something that works, stick with it. If it's not working try something else. Keep exploring to better understand your body and how it moves. Find your weak spots and make them stronger.
Workout for Tuesday, October 25 Deadlift - 1 Set Every 90 sec 5X2 @ 70% 5X1 @ 75% Deadlift - In 10 minutes Complete 5X1 @ 80% to 85%
12 min AMRAP 1 min Work, 1 min Rest Bike 12/8 Cal, then Max Effort Burpees *Score is total Burpees