Health Tip: Preventing Shoulder Injuries
Justin Kauffman • February 7, 2022
Kelly Starrett, DPT, breaks down the most common causes of shoulder injuries in CrossFit athletes and explains what can be done to prevent them.
Starrett attributes most injuries to:
- Poor preparation or taking insufficient time to warm up
- Athletes lacking the necessary range of motion
- Generally not treating the shoulder with the same care as the rest of the body
To address shoulder discomfort before it becomes a problem, he recommends:
- Increasing soft tissue work by adding mobilization between workouts and doing myofascial release with a foam roller and ball at home
- Expanding your repertoire of warm-up exercises to restore normal range of motion in the shoulder joint
- Checking in with your breathing. Maintaining regular breath patterns often restores mobility.
Dr. Starrett goes on to say that if your shoulder hurts, it is not necessary an injury but is something not to ignore. He goes on to say, if you are doing some myofascial release with a foam roller and/or lacrosse ball and you find a spot that hurts, you have found a spot that probably needs a little work.
Listen to your body and take care of it.
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CrossFit is built on three core modalities: gymnastics, monostructural movements, and weightlifting . Each plays a unique role in developing well-rounded fitness: Gymnastics: bodyweight control and coordination (pull-ups, double unders, handstand push-ups). Monostructural: cardio and endurance (running, rowing, biking). Weightlifting: raw strength and power (snatches, squats, cleans, deadlifts). At RegenX Fitness, we structure our programming in 4-week cycles. During each cycle, we emphasize specific movements within every modality. For example, one cycle may focus heavily on snatches, back squats, or strict handstand push-ups while weaving in cardio pieces to build conditioning. We also program with different workout formats to create varied stimuli: AMRAPs (As Many Rounds/Reps As Possible) : Build endurance and mental toughness while encouraging athletes to pace themselves. EMOMs (Every Minute On the Minute) : Excellent for skill building, reinforcing technique under fatigue, and maintaining consistency. For Time Workouts: Develop speed and intensity, pushing athletes to complete a task as efficiently as possible. Within each of these formats, we vary time domains, each of which taps into a different energy pathway in the body: Short (0–2 minutes): Targets the ATP-PC system — raw power, explosive strength, sprint capacity. Moderate (2–10 minutes) : Engages the glycolytic system — high-intensity efforts that build stamina and grit. Long (10+ minutes): Relies on the oxidative system — endurance, pacing, and aerobic efficiency. By training across all these pathways, our athletes build the ability to perform at high levels whether it’s a short burst, a mid-range grind, or a long test of endurance. Another key feature of our programming is how we pair strength days (bench press, deadlifts, squats) with accessory work. While the big lifts train major muscle groups, the accessory movements target stabilizers and smaller muscles. This balance builds stronger joints, prevents imbalances, and enhances overall performance. This isn’t just random mixing—it’s a strategic, progressive approach designed to help members get stronger, faster, and more resilient over time. -Frank Hurtado
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