CrossFit is extreme. It pushes you to your limits both mentally and physically. The workouts are grueling and engage muscles you probably didn’t even know you had.

Easing into these workouts with a warm-up is a critical step in avoiding sprains, strains, and pains. However, a good recovery is equally important. Implementing an active recovery routine after each workout will reduce soreness, increase mobility, and lessen the chance of injury.

Post WOD Recovery

After each WOD, you’ll want to cool down and get your heart rate back to normal. You’ll also need to rehydrate. Once you’ve done that, you can begin some static stretches and follow up with lacrosse ball, foam roller, and resistance band exercises.

Static stretching is the reach-and-hold technique. Stretch big and small muscle groups, including your hamstrings, glutes, chest, and calves- with this technique. These static stretches can increase flexibility around your joints as well. Static stretches can also help balance out any overcompensations in your body.

Following up your stretching routine by using a lacrosse ball or foam roller to target specific areas further enhances your recovery. Using this targeted technique releases trigger points on the fascia that may be causing limited range of motion or nagging aches and pains. By working out these issues, your muscles and fascia will become more flexible, balanced, and efficient. Follow CrossFit Athlete Stacie Tovar and Airrosti’s Dr. Brittany Bankson as they practice some ankle and foot exercises as an example. Targeting areas in your recovery that receive the brunt of your workouts leads to less soreness and a stronger you!

How Airrosti Helps

If aches and pains or limited range of motion have been keeping you from reaching a new PR, contact Airrosti. Our providers personally assess your issue and pinpoint the source of the problem. By identifying the underlying cause of the pain, we are able to treat it directly at the source. This focused treatment style lends itself to fast, lasting results.

Not only do we eliminate the pain, but we educate our patients about their injury. This allows them to fully understand why it happened and how to prevent it in the future. This education doesn’t stop there- we equip our patients with the knowledge and tools to continue treatment at home using a combination of stretches, stability and foam roller exercises. This combination of targeted treatment and education is ideal for CrossFitters who want to get back in the box, fast.

Sometimes, despite our best efforts to stay on track with proper warm-up and recovery, stubborn aches and pains just won’t go away. That’s where Airrosti’s dedicated team of doctors and recovery specialists come in. If you’re experiencing stubborn, nagging pain, make an appointment online to visit your local Airrosti today, and get back in the box, pain-free.


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