01/22/2026
5 Most Common CrossFit Injuries (and How to Dodge Them) Whether youâre new to the box or a seasoned WOD warrior, youâve probably felt a few aches in places you didnât know could ache.
đ¨Shoulder Drama
Why it happens: Too many overhead lifts, too fast, with too much weight and not enough warm-up.
What it feels like: Sharp pinching or dull ache when reaching overhead â not your delts bragging, but your rotator cuff complaining.
Fix it: Work on shoulder mobility. Warm up like you mean it. Oh, and donât skip the accessory work your coach programs â itâs there for a reason!
đ¨The Low Back Grumble
Why it happens: Deadlifts. Cleans. Squats. Basically, being awesome â but without enough core control or recovery time.
What it feels like: Tight, sore, maybe even sharp pain when bending over.
Fix it: Engage your core like it owes you money. Stretch, mobilize, and consider getting on the massage table to help ease that tension.
đ¨Knees That Say âNopeâ
Why it happens: Box jumps, squats, lunges â when done with poor form or tired legs.
What it feels like: Soreness under the kneecap or along the tendons, especially going down stairs.
Fix it: Check your squat mechanics, strengthen those glutes, and be kind to your knees. Donât jump off the box like youâre in an action movie.
đ¨Wrist Woes
Why it happens: Front squats, cleans, handstands â your wrists take a beating in CrossFit life.
What it feels like: Achy, stiff, or sharp pain in the wrist joint, especially during weight-bearing movements.
Fix it: Warm up those wrists, stretch your forearms, and donât ignore pain â itâs not just a badge of honor. Wrist wraps can help too!
đ¨Elbow âNo Thanksâ
Why it happens: High reps of pull-ups, cleans, or presses without giving your tendons a break.
What it feels like: That annoying âtendinitis tingleâ near the inside or outside of your elbow.
Fix it: Ease up on the volume, strengthen your grip muscles, and get some massage work to release tension in your forearms.
đ Massage Can Help You Stay In the Game!
