Is CrossFit Safe? A Scientific Review

[@BarbellMedicine]

The injury risk from CrossFit does not appear to be higher than other forms of exercise. Check the video for why :)

[@rjm656]

Most people who have done CrossFit a long time see the same things though-shoulder and knee problems, and then those people leave to do things like bodybuilding mixed with lower impact cardio. I would hazard a guess that bodybuilding style workouts have waaaay lower injury rates than workouts for time with complex movements done under high fatigue. Some of this is just common sense, other is observation having been around CrossFit since near the beginning. That doesn’t mean you shouldn’t do CrossFit, it just means it has real risks and some common movement patterns that sometimes lead to overuse injuries. If you mix it in with other types of training, I think that’s where it shines best.

[@BarbellMedicine]

⁠@@rjm656when assessed however, this does not appear to be the reliably true. I detail this extensively in the video. Shoulder, low back, and knee injuries are common in all forms of exercise and life in general. Whether there’s a uniquely higher risk of doing CF remains yet to be proven, but present evidence suggests no.

[@Navanirunz]

@@rjm656I’ve done CrossFit and coached for years. I’m also a run coach. What I can see consistently is that while use injuries are common (less frequent than those who end up with aches and pains from being sedentary), the majority of injuries I see in non elite athletes are coming from those who choose to push too far. They add more weight on the bar than recommended, they don’t scale, they aren’t recovering well with sleep and proper nutrition, they run more miles than their joints are strengthened for. CrossFit gets a bad rap it doesn’t deserve. Heck so does running. I can’t tell you how many people I have come across that say they can’t run because they have bad knees, and running is bad for the knees. They don’t think through that studies don’t show it being bad for the knees, and they got bad knees from being sedentary…

[@mrmrlee]

I'm not too impressed seeing an injury rate comparable to football, ice hockey, rugby or gymnastics in particular...If I told my wife I was taking up gymnastics as a retiree, she'd have good reason to believe I'm a bit off. These are not activities I would consider taking up as an older person, because I would expect them to have a higher injury risk. I'm sure the injury rates for rowing, bicycling, pilates, aerobics, swimming, tennis, jogging, and hiking, which are more common forms of regular exercise, are much lower than Crossfit.

[@rjm656]

@@BarbellMedicine I kinda see this evidence in the same light as all the studies saying you only need .7g/kg of protein, then it turned out bro science of 1g/lb was actually correct. I think when CrossFit is compared to other forms of exercise in a gym, it’s much more injury prone.

[@TheDankCat127]

Maturity is realizing that CrossFit has done more to make ordinary people get off the couch and touch a barbell than any of us making fun of it ever will.

[@kaboose111]

But you can still make fun of it for being goofy and unsafe.

[@TheDankCat127]

@@kaboose111 Absolutely.

[@s1nn1ck]

I doubt that

[@LowHangingFruitForest]

@@kaboose111when I did CrossFit my gym was all about good form and safety then I went to a commercial gym and everyone is being super safe by lifting 3 times as much as they should be doing one tenth of full range of motion on every rep then taking steroids because they aren’t getting any gains.

[@pamgreshock]

This part ❤

[@mtro62]

Data point on my experience. I’m 62, in my third year of CF and this year qualified for and completed CF Games age group Semifinals. Also have competed I other fitness sports like Hyrox and TFX. I have had zero injuries, only some elbow tendonitis in my first 3 months. Admittedly, I was reasonably fit going into CF but had little experience with Olympic barbell lifts like snatches and cleans. The workouts are infinitely scalable to give time to learn and build correct movements. I’m 5’7”and weighed 159lbs at 20% body fat when I started. Now at 152lbs, 10% body fat and shredded. Not trying to be CF fanboy, just sharing my experience and results.

[@Navanirunz]

You just said why you’ve been so strong. Infinitely scalable. You’re smart enough to see scaling is an option. So many injuries I see come from those who think scaling is a form of failure.

[@kevinburke1325]

If you are 5'7 and 157 lbs, you are not 20 % body fat. That's over what you are supposed to be. I workout all the time and am 5'7 143 lbs.

[@theMoporter]

That’s not a data point. It’s an anecdote. Glad that you’re doing well, though!

[@rej4166]

I love CrossFit. I love all modes of fitness but for the last two years CrossFit has been my favorite flavor. As a busy person, what I most like is I don't have to think about programming, and all my work is done in one hour.

[@StuartJM]

From personal experience, I used to get injured a heck of a lot more often when doing CrossFit, than now where I'm doing more traditional resistance training coupled with BJJ. When I was doing CrossFit, it usually wasn't a question of whether I was injured or not, but more which part of me was injured this week/month. In saying that, I think CrossFit has done wonders for getting people off the couch and exercising, and the vast majority of the people I met while doing it were super positive, upbeat, and in general friendly to be around - great atmosphere.

[@snorelax3908]

I"m a physiotherapist and I'm happy when anyone does any kind of exercise. In my clinical experience I'd say crossfit injuries are about as common as football injuries. The difference is the footballers rarely get their injuries training in the gym. I see a lot of people say things like 'I have bad knees because I played football for years'. I now see people say the same thing about having done crossfit for years. Also, one of my standard questions is 'what exercise routine do you typically do?'. The 'I used to do crossfit' crowd is very common and the most common answer for why they stopped is generally 'I was sick of all the accumulation of injuries'. The survey studies are fine and all but I'd say nothing perpetuates the crossfit injury myth quite like all the people who quit doing crossfit. And there are an awful lot of them.

[@rjm656]

This. A lot this.

[@iamaspambottt]

wow interesting. I am curious about crossfit, but the point of fitness is to get injured less not more

[@Jillousa]

My knee pain has gone away doing CrossFit! I can squat, run and do stairs without pain. It was a step by step process with proper coaching and modifications

[@sweatyatoms7719]

As a PT student from Belgium, I want to say I love your channel and knowledge, Dr. Jordan!!

[@triluve]

physiotherapist or personal trainer?

[@sweatyatoms7719]

@@triluve physio

[@nutritionontape]

Crossfit has also rehabbed my body after rheumatoid arthritis. So it has reversed my injuries. I'll give a specific example: I lost wrist mobility big time...my rheumatologist said that i might not get full range of motion back (and to be careful). A few years of training and my body adapted to front squats, rope climbs, hand stands etc etc. Now I can never stop.

[@GoodByeSkyHarborLive]

Does rheumo arthritis always hurt the joint or only when you don't move because it produces stiffness?

[@nutritionontape]

@@GoodByeSkyHarborLive it will hurt the joint generally regardless....but you can get meds that stop the immune system attacking the joints. Thankfully I got the right meds and was able to then repair the damage as far as I can tell. Got my first bar muscle up recently!

[@jeffhaynes1643]

Each week, I do some form of endurance, HIIT(you can call it CrossFit), and lifting heavy. Running seems to me to have a higher rate of injuries than what I have seen in Crossfit. With CrossFit you at least are paying to have a coach there telling you that your form is shit or to lower the weight. That's incredibly beneficial. With that said, poorly programming HIIT 5-7 days a week seems to lend itself to burnout and plateaus. A well programmed CF gym however will take that into account and program a variety of modalities which can be very beneficial to one's long term health.

[@limitisillusion7]

My running injuries stopped when I started doing unilateral lower body lifts and add/abduction exercises. Losing weight also helped.

[@onerider808]

At my age (65), crossfit would be a ridiculous choice. I’ll stick with powerlifting, mountain biking, snowboarding, and jiu jitsu/muay thai. I want sustainable. As I age, jiu jitsu/muay thai will go, and probably mountain bike at a lower level. I can still hike and go to the gym, doing normal workouts until I die. Yoga, too.

[@NicolaH-dj2bf]

Interesting video. I've been doing CrossFit for a few months now and really enjoy it and there is much more coaching than a standard gym class. I think it's important to find something that you enjoy.

[@areyoufit9047]

If I’m not mistaken running has more injuries than anything. Nothing wrong with running but more people run so just using the sheer numbers it puts running at the top. CrossFit is basically mixing up exercises that come from 3 different areas. The problem is when people, especially new, try going heavy without proper technique and mechanics being learned. CrossFit has pushed weightlifting 🏋️‍♂️ into the limelight because before CrossFit not many people did weightlifting or even knew about it, including me. I say do whatever works for you. I got into CrossFit because bodybuilding got boring. But I still do bodybuilding with more focus on CrossFit. Great video 👍

[@ianosgnatiuc]

Yes, I feel weightlifting boring too. CrossFit just gives me a variety of exercises to choose from. Sometimes I'll do more lifting, sometimes calisthenics, or HIIT, or a mix of everything.

[@Gydc576gbh]

Personal experience: been at it 10 years. 4 kids, two birthed after I found CrossFit. Well over 40 years old now. I have 3 friends who WERE avid runners and cyclist. All 3 have undergone major hip surgery around 50 y/o including two having total hip replacement. They are unable to continue enjoying their sports now. They always told me I’d get hurt doing CrossFit. Guess who is still going strong, structurally healthy and still hitting small strength PRs? Me. I am also more flexible at yoga, engaging in more sport like skiing and Hyrox and have greater endurance on hikes. That is my proof. Stretching regularly, functional movement, variety of movements and weightlifting works. Bonus-still not bored doing CrossFit = consistency - which is the secret sauce ❤

[@sonicmoj1]

The problem is most of my colleagues hate focusing on mobility, calisthenics or gymnastics. Everyone wants the barbell and PR max.

[@theMoporter]

You’re not 50, how do you know what your hips will be like a decade down the road? It’s easy to feel superior when your bones and joints are younger anyway. Glad that you are doing safe and healthy.

[@Fahadnuw]

I mean what I’m doing is CrossFit training (with a pt as I’m a beginner), 10 minutes of yoga twice a day (early morning and late night). On rest days, jogging or walks + 30-45 minutes of yoga and foam roller, jump rope still yet to be added. And dynamic stretching everyday of course with specific stretches before and after CrossFit sessions and before and after jogs.

[@theMoporter]

I do not agree that this is a “scientific review”. It overstates available knowledge vastly. - It should not be stated as anything other than personal opinion that CrossFit is has higher or lower than other sports. There were only 2 studies on MSK injuries with a low risk of bias! -CrossFit and the Epidemiology of Musculoskeletal Injuries: A Prospective 12-Week Cohort Study* (2020) should have been brought up. This study showed a MUCH higher rate of injuries than other sports - 18.9 injuries/1000hr, with 40% of injuries requiring medical attention! I point this out because you spend significant time on Larsen et al (2020), despite it covering far fewer participants (406 vs 168) and examining novices without tracking a experienced CrossFitters and so the comparison is not like-to-like. The cultural aspect of CrossFit is an obvious confounding factor: -The community is very strong and that can mitigate the perception of minor injuries (which can be healthy!) but the emphasis on pushing oneself harder could be harmful. -Seemingly no studies have examined important demographic differences. For example, if it is found that CrossFitters are more likely to have access to medical care than other athletes, they are more likely to seek care than someone without, and general life stress due to poverty is associated with more health complications. -The heterogeneity of CrossFit trainers is difficult to control for. Some are more likely to exaggerate minor injuries or minimise serious injuries, which makes a big difference in small study sizes. -Seemingly no studies have examined risks of injury in the long term. Active CrossFitters who have a year or more experience are less likely to be injured - but how many are forced to drop out due to a permanent injury, before OR after a year? Are cumulative minor injuries a health risk over time? These are questions that must be asked. You should stress that CrossFit has the ability to survey their own sport and track risks over time. There is no reason why they couldn’t ask trainers to record injuries as they happen and release this to the public. Yes, it would be biased by the source, but it’s concerning that they show little regard to ensuring participants in their sport have informed consent about the level and severity of risks. The fact that you feel it necessary to mention that it is “good for the industry” is a financial reason for you to downplay the risks. You should have stated this bias upfront. * DOI: 10.1177/2325967120908884

[@joel5956]

Honestly, even if CrossFit did have a slightly higher injury rate than bodybuilding and powerlifting, it wouldn't be a big deal anyway. The biggest health risk surrounding exercise isn't that there are SO MANY people working out and picking up injuries; It's that too many people aren't working out at all. And people who tend to be more active aren't just rationally weighing the risks of a bunch of different activities and picking the lowest risk/most optimal thing; They're active because they're doing things they enjoy and meeting goals they have (not necessarily just to be "maximally healthy"). If CrossFit helps people find something they like doing, then it's a good thing.

[@BarbellMedicine]

Agreed

[@fujimacairpumpsltd4015]

A big problem with the claim that CrossFit causes injuries is that CrossFit is compared to exercise programs whereas in reality it is a sport. CrossFit should be compared to powerlifting, basketball and swimming rather than pilates and gym workouts. There is a big difference between a competitive sports program and one that merely aimed at improving your fitness level. Also, a lot of people who try competitive sports programs mistake injuries for workout pain. If you are unused to workout pain or you have a low tolerance for pain you will quit or take extended time off thinking you injured yourself we're in reality it was just your muscles complaining about being used more than usual.

[@ianosgnatiuc]

Very few crossfiters are doing it as a competitive sport. Most people are just exercising at pretty low pace.

[@Foxeyflex]

For the rhythm and hopes of continued YT posting

[@Jillousa]

CrossFit took me from overweight and struggling to run a minute to lean and running 5 full marathons and 7 half marathons without injury

[@MoldovaTours]

amazing

[@andrewbrooks1346]

It would interesting if one of these studies could come with a definition of injury that differentiates between injuries that should be attributed to the training methodology and those due to...ummm...let's call them poor decisions on the part of the athlete. No effective training methodology is 100% safe and anything can be dangerous if you don't take your current physical capabilities and capacities into account.

[@Jillousa]

Yes! An athlete that doesn't scale appropriately or know when to have recovery days can lead to injury and that is true with any sport

[@seanmoser7478]

great review. good job,

[@HenchPig]

CrossFit is just a strength and conditioning program done in a group format. It all depends on who is programming it. The majority of crossfits S&C programming is just bad and it provides no benefit over a standard S&C program and is usually worse because it’s cookie cutter.

[@jack.o.1098]

Could be but did you personally check the majority of Crossfit gyms? Many don't even use the HQ programs.

[@farkas266]

Agree with this point. have been in a lot of gyms/boxes and the programming is pretty bad. They program to destroy everyone instead of a specific goal. I love the concept of crossfit: circuit style HIIT but I would take out half of he movements and leave those that are safe to go to failure with.

[@dougsalmon1563]

"Training" How is defined?

[@DrTopLiftDPT]

Exactly, I never thought a technique intensive fully body lift like Olympic lifts done competitively for reps in a time limit was a safe idea. Of course it leads to massive form break down if you want to win you have to keep going.

[@SunderMount]

I like how you don't blink and just stare at the camera like a robot...

[@waltersteyger1215]

I think they need to lose some workouts and program a little different. Why get your heart rate to the roof and then do 50 snatches or heavy deadlifts for time. That is a recipe for desaster. Do heavy lifting first. Get tyred with bodyweight work and simple excercises.

[@SwoffBass]

Do what works, leave behind what doesn’t. Judging from the comments, that’s probably what will workout best for most.

[@BarbellMedicine]

I think we can do better than use commentary to determine the veracity of a claim 😊

[@ellenchapman7437]

CrossFit has been amazing for my health!

[@scottmcgraw938]

Go to your local big box gym and watch for an hour how bad peoples form is in the smith machine. Or watch the same people come in and load up the same muscle groups day in and day out creating terrible imbalances causing their shoulder and knee injuries. At least in a reputable crossfit box you have knowledgeable people to help you through those nagging injuries rather than canceling your planet fitness membership and babying a "knee injury" for 6 months. The other problem is crossfit classes and crossfit games athletes are two completely different things. We arent all out there pushing the limits to injury or even trying to do gymnastics movements above our capabilities. Find a reputable crossfit box

[@freedomordust2957]

What's about the lack of emphasis of form and the their focus on hitting numbers instead of quality reps? @barbellmedicine

[@theparadisesnare]

You know the video is legit if the person in the thumbnail has a lab coat on

[@BarbellMedicine]

100% true 😂

[@wrusst]

Reminds me when a CF gym owner claimed there was not a single injury's in his gym in 6 years but any images of the gym people were covered in KT tape . There's seem to be a philosophy like rando the clown , just pretend it doesn't exist as you are hardcore.

[@robertthompson5501]

Crossfit is more fun than "a barrel of monkeys." To old to play but enjoy watching their antics and tricks. At almost 70yrs I am oldest OG under the barbell at local YMCA. Nice review of the CF sport. 🏋🏻🏋‍♂️🦊

[@fujimacairpumpsltd4015]

You're never too old. We have an 85 year old lady who comes 3 to 4 days a week to our box. There are several in their 70s.

[@robertthompson5501]

@fujimacairpumpsltd4015 I have respect for the elders participating in Crossfit they are an inspiration to all signify the physical potential of all ages. A less complex and training for me is concurrent training of cardiovascular and strength Training. More power to those participating in the muscle Confusion, tricks and antics of Crossfit. More fun than " Monkeys in a Barrel". 🏋🏻🏋‍♂️🦊

[@shannons1886]

Easy one. Injury = hospital visit. The most dangerous sport? Pick up basketball.

[@BarbellMedicine]

Motocross has an injury rate of ~ 95 per 1000 hours, which I think may be more than basketball by any definition 😆

[@DrBoFitCare]

You mean pickleball 😂😂😂

[@snorelax3908]

Lots of injuries never go to a hospital. This would make a poor study design.

[@ianosgnatiuc]

That's a very wrong definition. Most injuries are healed by themselves in a few weeks.

[@turing2376]

I would be curious what the various motivating factors have been for growth in the fitness industry. I know other factors must be playing a big role as well, such as programs like p90x which seemed very popular at the time and also just the rise of social media, you tube and the like with numerous fitness oriented posters/channels

[@4menotu]

CrossFit definitely produces more injuries and more wear and tear. It is actually designed to produce more injuries and more wear and tear seeing as it is based around high intensity work combined with loads of deceleration of external forces. You won’t convince me that training let’s say more in the NASM model produces the same amount of injuries that CrossFit does. Biased video and going to get people hurt who have no business doing CrossFit.

[@Hossak]

Is crossfit still a thing? Makes me feel young again.

[@Scorch1028]

I have seen and heard of so many CrossFit injuries, that I am happy to have a conventional workout instead. I’m not knocking CrossFit, but it isn’t for me.

[@jack.o.1098]

Wow's that's some raw data right there

[@genecps]

Ex Personal Trainer Ex Medic Ex Bodyguard, Bountyhunter, Bouncer Ex Boxer, Thai Boxer, Judo guy. Been punched, kicked, thrown, etc. And I’m still in better shape than 99.99%. Why? Resistance Training. Learn which exercises have negative long term effects. And do everything else. Always warm up.

[@pamgreshock]

As someone who’s husband has owned a CrossFit box for 13 years… we’ve had Maybe 2 ppl INJURED FROM CrossFit lol just sayin….

[@Buzz_Kill71]

Channel appropriate content, but man is it boring.....

[@BarbellMedicine]

My neural network will soon become sentient, ideally with entertainment value.

[@Frogman125]

Crossfit like workouts are simply spokes in the wheel of fitness. It gets a bad name because the lunatics drink the cool-aid and will only do crossfit, walk around all day neurotically sipping water from their galleon sized water bottles and sneering at anybody doing anything "uncrossfit".. Olympic lifting? Learn the lifts from an Oly lifter, not some crossfit hipster who went through a three day seminar. Just integrate "crossfit like" exercises into your routine as high intensity cardio-vascular training. Spoke in the wheel man.

[@kaboose111]

CrossFit's biggest issue I see is the potential for injury. A lot of the stuff they do just spells disaster. I imagine it's due to how poor their certification requirements were and maybe still are.

[@lopeynat53]

This is so dumb. I’ve worked out in a million globo gyms with zero coach oversight. Everything was just dude bro pseudo science passed down from some guy who lifted in the 70’s. CrossFit was the first time I ever got actual coaching.

[@catteel6448]

Wrong. I’m 66 and started CrossFit at 53. Been doing 5 days week since day 1 and have never had a CrossFit related injury. I compete at a high level as well. I also have level 1 and level 2 certifications and they both taught me more than I learned at any globo gym lol.

[@kaboose111]

@@catteel6448 Probably because you are actually safe and not redacted.

[@kaboose111]

@@lopeynat53 You gonna cry?

[@jack.o.1098]

Unsubstantial, no evidence. Let's move on.

[@DennisNowland]

Just have to look at them performing to know it is not safe

[@BarbellMedicine]

One might be surprised!

[@GreekFreakHercules]

Crossfit- if u don't get hurt u ain't doing it right

[@sonicmoj1]

Exactly. I'm the dude that's doing 50% of max effort so I never get hurt because everything is light. Mobility and movement over weight for me.

[@triluve]

research: shitty sample sampled in a shitty way. but thanks for the effort.

[@BarbellMedicine]

I prefer to just go on vibes personally.

[@genecps]

High impact on knees.