Strive45: Elevate Your F45 Game with Physical Therapy
F45 Training has gained immense popularity as a high-intensity functional fitness program that promises efficient workouts and remarkable results. As someone who has been at F45 since 2018, I truly believe that it holds up to its slogan of “Team training, life changing!” However, with its intensity and fast-paced nature, F45 training can sometimes lead to overuse injuries, strains, and chronic body aches. This is where the role of physical therapy can come into play. In this article, we'll delve into how physical therapy can complement F45 training, helping F45 team members achieve their fitness goals while safeguarding their bodies from potential risks.
Understanding F45 Training: F45 Training is known for its dynamic workouts that combine cardio, strength training, and functional movements in a supportive, high-energy, group environment. The program's focus on functional fitness aims to improve everyday movements and overall athleticism. While F45 can deliver impressive results, the intensity and varied exercises can put strain on joints, muscles, and connective tissues, potentially leading to injuries if not approached mindfully.
The Role of Physical Therapy:
Injury Prevention and Screening: Physical therapists are experts in assessing movement patterns and identifying potential areas of weakness or imbalance. By undergoing a pre-training assessment, F45 participants can receive personalized advice on how to address any underlying issues before they lead to injury.
Customized Warm-up and Cool-down Routines: Physical therapists can design tailored warm-up and cool-down routines that target specific muscle groups used during F45 workouts. These routines can enhance flexibility, blood flow, and joint mobility, reducing the risk of strains and injuries. While F45 workouts do include a short warm up, it is often not long enough to get the joints lubricated, enough blood flow to the muscles, or prep the nervous system. Further, not all F45s include a cool down, though some do. After these high intensity workouts, particularly cardio days, your nervous system is on overload (like, it truly thinks a bear is chasing you), and it is so important to cool down your body and mind to take it out of a “fight, flight, or freeze” mode and back into the “rest and digest” mode.
Correcting and Modifying Technique and Form: One of the key aspects of F45 training is performing exercises with proper form. Coaches do an excellent job at the start of class to demonstrate proper form and even throughout class giving form corrections. The coaches are able to provide both creative and generalized ways to level up and pare down all exercises. However, they may not be privy to your own anatomy and injuries, and it is not within the legal scope of practice for a trainer to diagnose an injury nor to prescribe exercises to improve the specific injury. Physical therapists can provide guidance on correct techniques and exercises for you in such a case, ensuring participants engage the right muscles and minimize unnecessary strain on joints and ligaments.
Rehabilitation and Recovery: In the unfortunate event of an injury, physical therapists can create tailored rehabilitation programs to aid recovery. This could involve targeted exercises, manual therapy, and gradual reintegration into F45 training or other activities.
Creating a Holistic Fitness Approach: Combining F45 training with the expertise of physical therapy can create a holistic fitness approach that prioritizes both results and wellbeing. Participants can experience the benefits of high-intensity workouts while having access to professional guidance that ensures sustainable progress without setbacks.
F45 training offers an exciting and effective fitness journey, but it's crucial to approach it with mindfulness and respect for your body's limits. The integration of physical therapy can provide invaluable support, helping individuals achieve their fitness goals while minimizing the risk of injury. By combining the intensity of F45 training with the knowledge and guidance of physical therapy, enthusiasts can maximize gains and lay the foundation for long-term fitness success.
Dr. Kristen “Kakes” Schultz completing single arm kettle bell swings at her local F45! (Shoutout to F45 Southwest Minneapolis, F45 St Louis Park, F45 Deephaven, and F45 St Michael!)
