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CrossFit is a popular fitness regimen that involves performing functional movements with high intensity. The inaugural CrossFit games started in 2007 and since then, it has evolved into a televised sport.
CrossFit workouts are based on movements that are common in weightlifting, gymnastics, running and swimming amongst other disciplines. As a health and fitness regimen, CrossFit aims to increase strength, endurance and flexibility through daily workouts that prepare athletes for all types of fitness challenges.
Because of the absence of standardised screening, it is difficult to establish whether a CrossFitter is physically ready for certain exercises and when it is safe to progress to more challenging versions. This puts many athletes at risk of performing exercises that are beyond their current capabilities.
The impact of CrossFit on the feet should not be underestimated. A sound structural foundation in the form of healthy feet plays an important role in CrossFit. Given the high intensity of the workouts, the feet need to function optimally to support the excessive load placed on the lower body and provide a strong support base for improving performance.
Healthy foot posture and movement are important in order to perform various exercises like deadlifts, jumping with weights, and squats. Without this strong foundation from the feet upwards, CrossFitters may be at a risk of injuries or adopting faulty movement patterns that limit progression.
With foot posture problems such as flat feet, there is an increased risk of lower body injuries which may affect the training ability and performance of a CrossFitter.
Flat feet can hinder balance and stability in the lower body. When the foot arch collapses, it causes the shinbone and thighbone to twist inwards. This leads to misalignment of the leg and torso adding more stress to the knees, hips and the lower back.
Personalised training programmes and proper footwear can enable CrossFitters to minimise injury risks. If an athlete has weak foot posture, MASS4D® foot insoles can help support the feet in their optimal posture. This optimal posture translates into optimal function for the foot and ankle, providing stability and mobility for every WOD.
By promoting alignment from the feet up, MASS4D® insoles can reduce added stress on the lower body which can help limit unhealthy movement patterns. This way, the insoles can contribute to improved form and technique which can lead to better results.
MASS4D® insoles aim to enhance the shock-absorption capabilities of the feet that are needed in weight training and during explosive movements. Removable insole support is available to provide superior impact protection and protect the insoles from damage.
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Reference: Nicholas Romansky, Colin Flannery, William Sayer (2015) Key Insights On Managing CrossFit Injuries. PodiatryToday: March 2015, Vol. 28, No. 3
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by MASS4D® Insoles
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Pilates refers to a series of exercises that target the core – the abdomen, obliques, lower back, inner and outer thigh, and so on. The movements involved in pilates also help to improve flexibility and posture while promoting core stability.
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