A female athlete started experiencing knee pain from CrossFit after two workouts of the day (WODs) that were heavily focused on squats. The woman responded to her injury with a two-week break – abiding by the standard RICE method for injury treatment (rest, ice, compression, and elevation).

However, the next step was confusing. After that time away from the exercise regimen, there was still some discomfort – but the woman wanted to get active again. She was preparing to reenter her CrossFit box with a routine involving wall balls and overhead squats (OHSs); but she wanted to be careful, so she planned to go easy on the weight and pay attention to form.

This story is from the user Khaleesi in the online forum PaleoHacks. Khaleesi was looking for general advice from other users on modifying the CrossFit exercises. How did the forum respond? Notably, the “Best Answer” says in its opening line, “Have you seen a doc?” Before we get to that advice, let’s look at preventive strategies.

4 tips to prevent knee pain from CrossFit

What can you do to stop knee pain before it starts, or reduce it if you are already in discomfort? Protect your knees during your WOD as follows:

  1. Get rid of unnecessary reps and any additional weight that is not helping your progress. Determining the best limits is challenging; however, neglecting to set them can lead to overstrain.
  2. Manage your form and maintain stability. You are likelier to get hurt if your movements are in any way unpredictable. When you are trying to add weight, be certain that you get someone to verify that your form is correct.
  3. Embrace proprioceptive training. Proprioception is understanding the position of parts of the body and strength being used on each muscle. Working on this equilibrium-related capability can be crucial to avoiding injury. Proprioceptive training will better prepare you to move your body in the most ideal way to reduce an injury’s severity or avoid it altogether.
  4. Stretch to loosen your muscles prior to your workout.


Taking action if you already feel knee pain

The above steps can help prevent knee pain from CrossFit and minimize the likelihood of reinjury. However, if you are already experiencing pain that is not subsiding, it is time to look back to the advice above – to see a doctor.

At Flexogenix, our Knee-Flex 5-Step Protocol takes the very latest FDA-approved, nonsurgical knee pain treatment, enhancing it for better long-term results. See the 5 steps.