Crossfit is great. I love it, and, barring actual physical disability, at this point in my life I plan always to do it, or apply its principles to what I do.
Did you sense the “however” approaching? Yes, it’s here. “However,” I see this morning that there are times when CrossFit will not be enough. In particular, CrossFit seems ill equipped for relief and recuperation from pain associated with acute injury. For that you need something else.
Two days ago, I sprained the muscles of my lower ribs (both sides) on my back during the CrossFit Asheville WOD “In the Fight.” I regard this as my own fault. Four problems contributed to the injury. (1) rushing the movement; (2) Straining with my face and body beyond the force required to complete the motion; (3) a lapse in form caused by fatigue; (4) itself exacerbated by training on what should have been a rest day. More simply put, on Thursday am I was already stiff and sore in my lower back from the previous day’s workout, and I should have stayed home; instead I worked out and pushed myself too hard and hurt myself.
You can’t deadlift yourself out of back pain… I think. (Actually, I’ll ask Corey, Shanna, and Randy what they think about that.) But in any case, I knew yesterday morning immediately, as I cringed just getting out of bed, that a CrossFit WOD was probably not the correct prescription for my aching back. After all, the WOD was a “back squat” and then a grueling partner WOD involving two men lifting 7000 pounds from ground to overhead (in somewhere between 52-156 reps). Even if the reps are shared, I needed rest, first and foremost.
I also needed some kind of movement to get blood flowing in my back, to keep range of motion going, and to relieve acute pain. YOGA to the rescue. It’s days like yesterday, and today, where I am grateful that I have several years of Yoga practice under my belt.
Saturday AM Yoga Practice
Today, I began the day with posterior-chain focused Yoga stretching. Cat Cow, Child’s Pose, Warrior 1, forward bend, pigeon, cobbler, hurdler’s stretch, etc. Basically, trying to get full range of motion into a mid-back that feels fused and frozen.
Swimming at the Y
Yesterday, I spent some time in the pool with my family. That was fun, and in the pool all my back pains went straight away. It’s amazing what some zero-gravity play can do.
So today, I went to the YMCA during Lena’s nap. I swam maybe 10 to 12 laps, with various strokes, in the lap pool, and then did some stretching and pool calisthenics in the warmer family swim pool, using some pool noodles as flotation aids.
Then some time in the steam room.
Yoga Stretching in the Evening
I did some rolling and stretching and sitting again in the evening. It was good for me. By the end of the day it began to be clear that the pain I have been suffering is muscular rather than skeletal (thank god) and will inevitably subside if I care for it properly.