How to deal with Crossfit injuries?
Fons Werbata, 51 and Crossfit athlete recently placed third at the Lowlands Throwdown in the Masters category. He was just returning from an injury and left many a youngster (the Masters category was from age 40) in the dust.
Fons Werbata, 51 and Crossfit athlete recently placed third at the Lowlands Throwdown in the Masters category. He was just coming back from injury and left many a youngster (the Masters category was from 40) in the dust.
How does Fons do it and how does he deal with Crossfit injuries to be able to perform at top level again afterwards? We asked all about it.
What kind of injuries have you had since your Crossfit?
In the beginning (+/- 2010) I went through my back a few times with deadlifts. This created a threshold. Since then, I've been taking it easy and a little less willing to deadlift very heavy.
In 2013, I suffered an elbow injury that I also had surgery on. There was a thickening of the capsule of the joint that caused my elbows to snap, hurt and be immobile. At one point during a training exercise we had to do skin the cat and during the ring exercise there was a loud cracking sound after which I could not do anything with that elbow. It always remains a sensitive point and it also became less mobile after the surgery.
In 2016, I had a shoulder injury that I also had surgery on. I had a damaged biceps tendon and there was grit in my joint and they removed that. For two years I suffered from that especially with muscle ups, those rings that's not for me. I continued training despite the pain but eventually had an exploratory surgery. The doctor said it was caused by years of loading with heavy weights.
At the beginning of this year my elbow played up again. I had therefore lowered my expectations in terms of competitions for this year to focus on my recovery. However, the recovery went well. I took my time with it and finally recovered just in time for the Lowlands Throwdown. Without expectations I went into it but as fairly quickly I felt there might be something to be gained after all.
How do you deal with injuries?
It's different every time. For example, with my shoulder surgery. First I went to a physio to look at it, but in the end it didn't help. I also tried everything myself. Stretching a lot, using the lacrosse ball, foam rollers, tiger balm, but nothing seemed to help. The doctors couldn't see anything in the shoulder until we did an exploratory surgery which revealed that there was grit in my shoulder.
After the elbow surgery in 2013, I really had to take 6 weeks of rest in which I couldn't do anything at all. With the shoulder surgery I was able to move and exercise again pretty soon but quietly. I started with 2kg and from there I slowly built it up again. This resulted in funny scenes in the gym where I could lift a 2kg double with pain and effort. Slowly I went up in terms of weights and then quietly started doing pull-ups and other athletic work. I then did my own recovery training by feel and looked for matching exercises.
In 2016 I had surgery on my shoulder at the end of July and 2.5 months later already did the qualifications for Amsterdam throwdown. Not in the best shape but it was good training.
What is your secret for optimal recovery?
The secret in recovery from injury is discipline. By discipline, I mean not letting yourself be tempted to want to elevator too much weight too soon. Hold yourself back. You have to start gently again and on the other hand, don't sit still for too long or you will become demotivated. Listen to your body and check with yourself whether what you are doing feels right. Especially in the days following a workout. As soon as something does not feel right, it is better to take a step back until you are sufficiently strengthened.
What impact do injuries have on you mentally?
I don't let them get me down. Quitting is not an option for me so I go straight to very disciplined recovery. I can control myself very well. Really consciously starting with light weight and then moving forward with small steps. Taking time to see how it feels in the moment but also especially the days after. Don't do anything crazy and listen to your body. Better to recover slowly than too fast, too much and then have to start all over again.
Have you ever been completely pain free?
No I'm always bothered by something. For example, I always have pain in my calves from double unders and I have a spot in my lower back that hurts when snatching and doing clean & jerks.
Have you always had aches and pains?
Not at first but then I couldn't do much and what I did was with little weight. Since I am at maximum weight I always have some place that hurts. The pains remain constant. I don't have the idea that it's worse now than a few years ago so it can't have to do with age :) My remedy for this is the foam roller and lacross ball which I use frequently.
Do you ever think about quitting crossfit?
No, as long as I can I'll keep doing it. Quitting is not an option. I also can't imagine myself doing any other sport. Maybe at some point I will stop competing if I really can't anymore.
Also read our article: Faster recovery after injury.
