Coaching Moment: Dealing with Lower Body Injuries

Josh Melendez
April 4, 2023
Coaching Moment: Dealing with Lower Body Injuries

As a coach at CrossFit Be Someone, we often see clients dealing with lower body injuries such as hip issues, meniscus tears, and ankle sprains. These types of injuries can make it difficult to perform many of the exercises in a typical CrossFit routine, and it can be tough to navigate through. However, just like upper body injuries, it’s important to remember that just because you have an injury, it doesn’t mean you have to stop training altogether. With the right modifications and guidance, you can continue to build strength and improve your overall fitness while healing from your injury.


The first step in training with a lower body injury is understanding the nature of the injury. A hip issue, for example, is an issue that can be either related to compensation or stability or flexibility. A meniscus tear is an injury to the cartilage in the knee that can cause pain, swelling, and stiffness. And ankle sprains occur when the ligaments that support the ankle are stretched or torn and can cause pain, swelling, and instability.

It’s important to see a doctor or physical therapist if you suspect you have a lower body injury, as they can properly diagnose your injury and develop a treatment plan to heal any lower body injury. 


Once you understand the nature of your injury, you can start thinking about how to modify your training to work around it. The key is to focus on exercises that target muscle groups other than the injured area, while also using proper form and avoiding movements that may exacerbate your injury.

For example, if you have a hip issue, you may want to be aware of workouts that has a high volume of hinging or squatting. Instead, you can focus on low rep hinging or squatting and you can also put yourself on a time clock of doing a hinging movement for only 20 seconds as an example. You can also engage in exercises that promote core and hip stability, such as planks and bird dogs.

If you have a meniscus tear, you may want to avoid exercises that involve a lot of twisting and reaching, such as kettlebell swings and snatches. Instead, you can focus on exercises that target your upper body, such as rows and push-ups. And you can also engage in exercises that promote knee and ankle stability, such as calf raises and single leg toe touches.

And if you have an ankle sprain, you may want to avoid exercises that put a lot of stress on the ankle, such as box jumps and running. Instead, you can focus on exercises such as rowing and ski erg. And you can also engage in exercises that promote ankle stability and mobility, such as ankle pumps and heel walks.


When training with a lower body injury, one of the most important things you can do is work with a coach. A coach can help you develop a personalized training plan that takes into account your injury and goals. They can provide guidance on how to modify exercises to work around the injury, and provide feedback on form to help prevent further injury.

At CrossFit Be Someone, we understand the importance of working with clients to help them achieve their goals, regardless of injuries. And that’s why we always make sure to take into account any injury or limitation that our clients may have, and create a customized plan that enables them to continue training safely. We work closely with our clients to monitor their progress, provide modifications as needed, and help them regain strength and function in the injured area.

It’s important to keep in mind that healing from an injury takes time and patience, so be consistent in your training, listen to your body, and communicate with your coach. The goal is to be able to continue to make progress in your fitness while also giving your body the time it needs to heal.


Josh Melendez

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