Here in Australia, CrossFit doesn’t seem to be as trendy or controversial, but when I lived in Brazil, it was a real phenomenon. Everyone was talking about it—somis-crossfit-harmful-my-experience-as-a-chiropractor-and-athletee praising it, others warning about how harmful it could be. Ironically, I started doing CrossFit by chance.
I had just graduated and moved to Curitiba, a city where I didn’t know anyone. Near the clinic where I worked, there was a CrossFit gym, so I decided to stop by and see if I could establish a partnership. My idea was to offer chiropractic care to their members at a discount while bringing more clients to my practice.
The coaches were incredibly friendly and saw the value in having a professional look after their athletes. They invited me for a trial—three sessions, as they explained, because one session alone wouldn’t be enough to truly understand what CrossFit was about. Even though I was a bit hesitant, I decided to give it a try.
My First CrossFit Experience
That first session was unforgettable—it was intense and tough! At the time, I wasn’t exercising regularly and my body was weak.
Growing up, I struggled with sports that involved a ball—whether it was volleyball, basketball, or soccer—and I developed the belief that I simply wasn’t good at physical activities. On top of that, CrossFit was something I never imagined myself doing. The typical advertisements—people flipping massive tires or lifting heavy weights—intimidated me.
Despite my doubts, I completed the three trial sessions and ended up loving it. It was challenging—so much so that I could barely hold the standard men’s barbell (which weighs 20 kg). But then my coach told me something that stuck with me:
“Every workout here is designed for a champion. That means the original version is meant to challenge even the best athlete. For everyone else, the weights and intensity are adjusted to match their abilities.”
This perspective helped me relax and focus on enjoying the training process rather than struggling to keep up.
Is CrossFit Harmful? Let’s Address the Concerns
Many people say CrossFit is harmful, but in my experience, injuries mostly come down to three main factors:
1. Lack of Attention from Coaches
In every CrossFit session, there’s a dedicated time for technique. A typical class structure includes:
· Warm-up
· Skills & technique work (where movements are refined before the workout)
· Workout of the day (WOD)
This is a smart approach because it ensures athletes have the chance to improve their skills, be corrected, and receive guidance before diving into the workout. However, not all coaches are equally attentive. I’ve trained at places where coaches were truly invested in refining their clients’ techniques, and others where they barely paid attention. This isn’t a flaw of CrossFit itself—it’s a flaw in coaching, just like in personal training. Some trainers are meticulous and attentive, while others are not. Unfortunately, many people generalize and blame CrossFit as a whole when injuries occur.
2. Impatience and Ego
CrossFit is about progress and pushing limits, but some individuals take this to the extreme. I’ve seen people loading on too much weight before mastering the proper technique or rushing through workouts focused on speed rather than form. This can be dangerous.
Technique is far more important than the weight you lift because proper technique protects you from injury. Sacrificing form for heavier lifts or faster times often leads to problems. If you’re patient and build strength gradually, you’ll get better results without unnecessary injuries.
3. Neglecting Mobility and Stretching
Proper stretching and mobility work are crucial for improving performance and preventing injuries. If your body is too tight, you might start feeling discomfort in your neck, shoulders, calves, or other areas, which can hold you back. A well-conditioned body moves more efficiently, self-adjusts, and is less prone to strains.
Moreover, when your mobility is limited, your body compensates by overusing other muscles, which can lead to imbalances and tightness. Instead of training in a way that builds natural strength and flexibility, people often tense up as a protective response, which increases the risk of injury. Incorporating mobility work into training is essential for long-term success.
What the Science Says
Knee Injuries: A 2019 systematic review found that knee injuries in CrossFit athletes were less common than in marathon runners. The injury rate for knee injuries in CrossFit was approximately 8.2% compared to a 15% rate in marathon runners. This study highlighted that CrossFit participants reported fewer knee-related issues than athletes in long-distance running, which often involves repetitive impact on the joints. (source)
Comparison to High-Intensity Interval Training (HIIT): A study published in Medicine and Science in Sports and Exercise (2017) compared injury rates in CrossFit and HIIT programs. The study found that the injury rate in CrossFit (around 3.1%) was slightly higher than in traditional gym-based resistance training (1.6%) but lower than in high-contact sports like rugby (4.0%). The data suggests that while CrossFit has risks, these are comparable to or lower than those of other high-intensity and contact sports. (source)
Overall Injury Incidence: A four-year analysis published in 2019 in the Journal of Strength and Conditioning Research found that the overall injury rate among CrossFit participants was 0.74 injuries per 1,000 hours of training. This injury rate is lower than that of football (1.5 per 1,000 hours) and similar to the injury rate in general fitness training. (source).
These studies suggest that, with proper coaching, appropriate scaling of workouts, and attention to technique, CrossFit can be as safe as or even safer than other forms of exercise, such as marathon running, boxing, and traditional gym workouts. Injury rates can vary depending on factors like training experience, frequency, and adherence to safety guidelines.
Chiropractic and CrossFit: A Perfect Match
As both a chiropractor and a CrossFit athlete, I’ve seen firsthand how chiropractic care can enhance performance and prevent injuries. Chiropractic adjustments help correct posture, alleviate pain, and identify body imbalances. Myofascial techniques, which target muscles, tendons, and fascia, further aid in flexibility and recovery. Beyond hands-on care, professional guidance can help athletes refine their movement patterns, prevent injuries, and improve overall performance.
CrossFit, like any physical activity, has its risks. But with proper coaching, smart progression, and body awareness, it can be a powerful tool for strength, endurance, and overall well-being. If you’re thinking about trying it (or any other high-intensity sport), my advice is simple: start slow, focus on technique, and listen to your body. And if you need support along the way, chiropractic care can be a game-changer!
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