The CrossFit Games push athletes to their absolute limits, testing strength, endurance, and resilience. Whether you’re a competitor or just training like one, prioritizing proper warm-up and recovery is essential—especially when it comes to protecting your knees and back. These areas take a beating with the heavy lifting, explosive movements, and high-intensity workouts that define CrossFit. Without the right approach, you risk injury, pain, and setbacks.
At Movement Driven Performance Physiotherapy, we specialize in helping athletes perform at their best while staying pain-free. Let’s break down how to warm up properly, recover effectively, and keep your knees and back safe during and after the CrossFit Games.
The Right Way to Warm Up for CrossFit
Warming up is non-negotiable. It primes your muscles, joints, and nervous system for the demands ahead. A proper warm-up should:
✅ Increase blood flow – Get your heart rate up with 5-10 minutes of low-impact movement like rowing, biking, or jump rope.
✅ Mobilize key joints – Dynamic stretches like leg swings, hip circles, and spinal rotations improve range of motion.
✅ Activate key muscles – Engage your glutes, core, and stabilizers with exercises like monster walks, dead bugs, and bird dogs.
✅ Rehearse movement patterns – Perform bodyweight squats, lunges, and hinges to prepare your body for lifting and jumping.
Knee Protection
Glute activation is key. Weak glutes force your knees to compensate, leading to strain. Prioritize banded side steps and hip thrusts.
Control your depth. Work within your mobility range and avoid bottoming out in squats if you lack stability.
Strengthen your quads & hamstrings. Bulgarian split squats and Nordic hamstring curls keep the knee joint balanced and protected.
Back Protection
Brace your core. Engage your deep core muscles with planks and hollow holds before lifting.
Hip mobility matters. Tight hips force excessive lumbar flexion—use 90/90 stretches and hip openers to stay mobile.
Maintain proper form. Avoid hyperextending your back in overhead lifts or deadlifts. Think “rib cage down” to stay neutral.
The Recovery You Need After CrossFit Games Workouts
Recovery is where progress happens. To keep your knees and back pain-free, focus on these essentials:
Active Recovery
Low-impact movement, like swimming or walking, keeps blood flowing and reduces stiffness without adding stress.
Mobility & Stretching
For knees: Foam roll quads, hamstrings, and calves to release tension.
For back: Try cat-cow stretches and thoracic rotations to maintain spinal health.
Soft Tissue Work
Dry needling, cupping, or deep tissue massage can reduce soreness and improve recovery time.
Nutrition & Hydration
Fuel your body with protein for muscle repair, carbs to replenish energy, and plenty of water to aid tissue recovery.
Sleep & Stress Management
Your body recovers best during sleep. Prioritize 7-9 hours of quality rest to maximize recovery.
Keep Training, Stay Pain-Free
The CrossFit Games are an incredible test of fitness, but staying injury-free is just as important as performing well. If you’re dealing with nagging knee or back pain, or want to optimize your recovery, we can help. At Movement Driven Performance Physiotherapy, we specialize in keeping athletes strong, mobile, and pain-free.
📍 Book an assessment with us today and make sure your body is as ready for the Games as your mindset!
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