7 Rules for Healthy Knees in CrossFit


To begin with, your legs are one of the most, if not the most important body part to train (for general health reasons and for performance in almost every sport, like CrossFit). But our legs are often neglected even if they are essential and carry us around all our lives, just like your knees have supported you through years of walking, jumping, climbing, lifting, etc. So we highly recommend taking good care of your legs, and even better care of you knees before you wear out its cartilage, bust out the meniscus or tear up its ligaments… which would be very bad news!

Those who practice Olympic weightlifting, Powerlifting or CrossFit may have experienced some knee pains at some point or can have existing knee pains caused by training (with the obvious adverse impacts on your leg workouts as well as your everyday life).

Luckily, there are solutions that you can use to prevent knee pain either before or during your weightlifting routines and/or Crossfit sessions. And here are these 7 basic rules that your knees want you to follow:

Rule #1: Learn to squat with proper technique
(see our squat section videos if you need help)

Rule #2: Warm-up:
take the time to do between 15 and 30 controlled reps before you start to lift serious weights;

Rule #3: Wear knee sleeves for your lifting days:
it will help keep you knee warm and promote blood flow to reduce the risk of injury;

Rule #4: Activate your glutes before you lift;

Rule #5: Don’t lock out your knee on standing leg exercises:
it transfers all the weight from the muscles to the joint, which can also lead to injuries;

Rule #6: Don’t use more weight than you can manage;

Rule #7: Don’t forget about ankle and hip mobility.

Unpleasant fact: 26% of the adult population in the US suffers from knee pain (for various reasons including muscular imbalances, mobility restrictions, over use, bad technique, etc.). But you can help protect your knees joints by increasing muscle strength, mobility and stability.

Tip: Check out our videos on knee anatomy to know exactly what you’re dealing with.

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