It is the nightmare of every (professional) athlete .. an injury! Yet many athletes are facing an injury sooner or later in their careers. But how do you deal with that? Crossmaxx athlete Bastiaan talks about his knee injury and the journey to full recovery.

"After the Online Qualifier for the CrossFit Games Masters last April, I had to take a step back in my training sessions to give my body and mind a rest. After more than two years of training in preparation for the Open 2017 with the goal to qualify for the CrossFit Games ... my body was close to overtraining and I was dealing with an annoying knee injury for over a year. Popularly known as the jumpers knee and in Latin it is called patellar endinitis, which is an irritation or inflammation of the knee.

It starts slowly

A few months before the French Throwdown in 2016, the first complaints started. In the beginning my knee felt irritated after training, but that quickly went away again. After that, the pain lasted longer, but after the warm-up it went away and I was still able to train pain-free. I also went to the physio regularly for a general check up, so I knew quite quickly what I was dealing with. The tricky thing in this case was that I had a goal that I was training for. Full rest was therefore not an option. My physio advised each week what I could and could not do and my CrossFit Invictus coach adapted this in my training program. Especially squats below parallel were a no-go for me and that while I had to work hard on that. Despite the good guidance, the periods that I could train pain-free became shorter and shorter.

The treatment

The tendon, unlike the muscle, is not well blood circulated. Movement is therefore important for the recovery. In addition, there are several things you can do to combat pain and help recovery. Icing of the knee causes the pain to go away temporarily. During the Greek Throwdown in January 2017 we, Hanno and I, had time to go back to the hotel after every workout. Upon arrival I immediately got a bag of ice from the staff and I iced my knee between the workouts. I taped my knee every day. This gives some relief, but all these solutions are of course temporary. To tackle the injury properly, you need to know where the problem comes from. If this happens as in my case due to overloading, you have to make adjustments in your training program and your goals. Think of not squatting below in parallel, reducing the number of jumping movements in the week / month etc.

The eccentric squatting seems to give good results. I myself have no painful reaction to that either. Other than that, a tendon injury simply needs time, as every injury does. Your body will restore itself if you of course allow this.


At the moment I have picked up all my training again and I train with pleasure five times a week. Orla does my programming and I feel that my condition is progressing by leaps and bounds. My knee has not yet recovered 100% but it's going in the right direction. I leave the Open for what it is, but in April I want to do the qualifiers of the French Throwdown. In addition, I want to do a number of competitions close to home this year, such as The Lowlands Throwdown, The Belgium and Antwerp Throwdown and The Amsterdam Throwdown. Obviously depending on how my body feels and how my home situation is.

Who knows, maybe I will try again to get the CrossFit Games in 3 years when I am 45 years old. Train hard, smart and have a good time!"

Do you want to know more about Bastiaan? Then follow him on Instagram!