Generous hydration before, during, and after workout is crucial in preventing rhabdomyolysis. It flushes out the waste that can potentially wear down the muscles and damage the kidney.
The bulk of prevention lies in proper training. Don’t immediately jump to a high intensity workout without a proper warmup and always end with a cooldown. Moreover, listen to your coach and work with him or her in designing a workout with the intensity that fits your fitness level. You may encounter soreness during the workout but that’s okay. Learn to listen to your body. Is it experiencing “good pain” or “bad pain”? It takes time for people to figure this out, especially if they’re beginners, but it can eventually be learned over time and with the assistance of the coach. Courage, perseverance, and determination are not synonymous to reckless abandon. There is no room for big egos in the box.
Recovery periods are also important for the muscles to recuperate and repair themselves. The human body has that wonderful self-repair ability, but we must make time for that to happen. At least once a week, take a break from the box and do low-impact exercises instead. Even better, simply give your body the rest that it needs.
CrossFit is not the main culprit to rhabdomyolysis – it is excessiveness. In the end, it all boils down to respecting your body. So many people are engrossed with CrossFit’s drive to push the limits but they forget that those limits can only be stretched if they learn how to respect their body. The body needs time to recover too. Listen to it when it tells you to pause.