MOST COMMON INJURIES IN HIGH INTENSITY FUNCTIONAL TRAINING

Most common injuries in high intensity functional training

The main goals of functional training are base on having a better quality of life and avoid the risk of getting injured but, it does not mean that we can not get injured when we complete functional training drills, there are always some risks.

First of all, we are going to start this article by establishing different drills which are the most common in getting injured. They will be separated depending on high or low risk of getting injured.

Low risk drills: A drill must be completed  slowly, with range of movements either almost  complete or complete. They are useful as a tool in order to assess the control of our body. With these drills we can keep the whole range of movement.

• Air Squat
• Front Squat
• Squat overhead
• Dead weight
• Pushups
• Chin-up
• Handstand push up
• Press

Medium risk drills: These drills are known because the starting position is with stability but during the range of movement can vary to instability such as jumps, speed, landings. It will depend on ourselves if the risk  increase especially because it happens in fatigue conditions. Some of these drills are:

• Wall ball
• Push press
• Jumps
• Ketlebell swing
• Kipping-pull up
• Rowings

High risk drills: These drills are the most similar to the sporting gesture in which we find muscle twitchs, jumps, landings, pushings and changes of direction. We can find some drills such as:

• Burpee
• Turkish lifting
• Olympic movements
• Muscle- up

Next, we will include the most common injuries that some  athletes suffer practising this methodology.

INJURY	TYPE OF INJURY	ZONE	DESCRIPTION	CAUSES
“ Tennis player elbow”	Tendon injury	Humerus radius injury	-Swelling where muscles are inserted. -It happens after repeated movements of both pronation and supination of our hand with the elbow stretched out.	-Overload in our forearm muscles duet to its use. -Using an incorrect technique. -Muscular unbalance and loss of flexibility.
Achilles heel Tendinitis	Tendon injury	Tibial joint.	Achilles tendon swelling.	Wearing inappropriated shoes. Plyometric drills Running frequenty Running over hard surfaces. Start training very hard suddenly. Shortening sural triceps

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Rotator cuff tendinitis	Tendon	Humerus-scapulo joint.	Unusual contact of the rotator cuff tendon.	-Training sessions. -Acromion morphology.
Lumbar pain	Muscular	Back lumbar	It is a pain due to any hard movement completed very quicly.Lumbar pain is very common and it is said that at least 8/10 people have got this pain once a year. In case you do not take care it could become chronic.	-Fractures because of osteoporosis. Muscle spam. Herniated disc. Sciatica. Curvatures of the backbone.

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Shoulder sprain.	Ligament injury	Acromio-clavicula joint	Breakage of the tissue which connects bones. It can suppose swelling and pain depending on the grade (I,II,III)	Traumatism Movement which goes far from joint limits Flexibility and Strength which is not good for muscles and ligaments.
Shoulder deformities.	Luxacion	Glenohumeral joint.	The humerus leaves the joint with the shoulder blade.	Traumatism Hard movements above the head. Hard impacts related to the shoulder. Loose tissue over the joint.
Biceps tendinitis.	Tendon injury	Limb-girdle or pelvic.	Swelling which supposes the degeneration of the triceps.	Repeated impact in the joints. Shoulder instability. Traumatisms Sequels of old injuries.

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Anterior cruciate ligament Twisting	Ligamentous	Knee joint.	Breakage of the cruciae ligament which connects tibia and femur. It is painful and it makes you feel with some instability.	Traumatism. Incorrect landing after jumping. Decrease the speed very quikly. Change of rhythm quickly. Extreme hyperextensión of the knee.
Runner knee	Tendon injury	Knee joint	Swelling of the knee. It is like a tendinits that could also be a  bursitis.	Running over both hard or softs surfaces. Change very hard the intensity of training sessions. Different length in legs. Wear inappropriate shoes.

To conclude, we can see that most injuries are related to ligametous and they are located  in the shoulder and knees.