Cross Training Injuries

By Kori Price, ATC

What is Cross Training?

Cross training includes high and low intensity workouts

Cross training includes high and low intensity workouts

Cross training is simply defined as a training routine that is different than an athlete’s usual workout, or in other words “spicing up” your workout. While it is necessary for an athlete to train specifically for his/her sport, cross training is a beneficial way to achieve greater overall fitness by combining aerobics, strength training, and flexibility. Cross training targets any shortcomings such as muscle weakness, lack of endurance, or agilities. Cross-training also gives the primary muscle system a break from repetitive strain. Choosing the proper cross-training method is most important when preventing cross-training injuries.

What are the Types of Cross Training?

High-intensity interval training (HIIT)

High-intensity interval training (HIIT)

There are several types of cross training, but it is important to choose a training style that best compliments an individual’s current regimen. Cross-training styles are modified specifically to an individual’s athletic ability. Cross training exercises can include:

  • Cycling
  • Swimming
  • Elliptical
  • High-intensity interval training (HIIT)
  • Yoga or Pilates
  • Circuits
  • Stair climbing
  • Resistance training.

People use cross training to maintain cardiovascular fitness or strengthen while recovering from an injury during their sport. For example, a runner may be experiencing some knee pain after completing long-distance workouts on a harsh surface. A runner could cross-train by either biking or swimming to help maintain cardiovascular endurance while relieving the stress off his/her knee. Please consult your Orthopedic Physician or Certified Athletic Trainer in order to determine what type of cross training is safe. Check out the JOI Sports Center HERE.

What are Types of Cross Training Injuries?

Cycling is a great cardio workout with low impact force on the knee.

Cycling is great cardio for cross training

Cross training can be very beneficial; however, it can also lead to injuries if an individual does not use proper technique. You should be mindful of your capabilities, and/or over-train. It is important to choose a cross training style to compliment your training to avoid any cross training injuries. The main goal of cross training is to key in on weak areas to better well-rounded athlete. Cross training should be challenging since the individual is focusing on a weak area in his/her regimen. If an athlete over-trains or expects to excel immediately then a cross-training injury will occur. Cross training injuries include:

  • Muscle strains
  • Ligament sprains
  • Tendinitis
  • Contusions
  • Delayed onset muscle soreness (DOMS)
  • Medial tibial stress syndrome (MTSS)
  • Shin splints

Use our runner example as mentioned before. If the runner is cleared to swim as an alternative to running due to knee pain, he/she may experience shoulder pain as a cross training injury.  Not only does this individual have a knee injury, but also now a shoulder injury.

How do I Treat an Injury?

Jacksonville Orthopedic Institute is staffed with well trained Orthopedic Physicians, Certified Athletic Trainers, and Physical Therapists to help diagnosis and treat your cross training injuries and to get you back in action

JOI Sports Rehab can help with cross training injuries

The quick answer, cross training injuries are preventable and should be considered when deciding what program to use. Jacksonville Orthopedic Institute is staffed with well trained Orthopedic Physicians, Certified Athletic Trainers, and Physical Therapists to help diagnosis and treat your cross training injuries and to get you back in action. To schedule an appointment, call (904)-JOI-2000 or schedule online, or click the link below.

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