Common HYROX Injuries & How to Avoid Them

HYROX is the ultimate test of both strength and endurance, combining high-intensity strength movements with running, over and over again. But with that level of intensity comes a high risk of overuse and movement breakdown, especially if you’re not training smart.

Whether you’re a seasoned competitor or training for your first race, understanding the most common HYROX-related injuries, and how to prevent them, can keep you in the game longer and help you perform at your best.

1. Knee Pain (Patellofemoral or Tendon-Related)

Why it happens:

• High-rep wall balls and walking lunges put major stress on the front of the knee, especially when form breaks down.

• Weak hips or poor ankle mobility can increase joint loading.

Prevention tips:
- Strengthen glutes and hamstrings to reduce quad dominance
- Prioritize hip mobility and ankle dorsiflexion
- Perfect your lunge and squat mechanics, even under fatigue
- Mix in slow, controlled strength work to improve tissue tolerance

2. Low Back Pain (Especially After Sled Pushes or Deadlifts)

Why it happens:

• Heavy sled pushes and pulls, wall balls, and rowing all challenge core stability.

• If bracing isn’t solid or fatigue sets in, your low back compensates… and fast.

Prevention tips:
- Train core anti-rotation and bracing (not just crunches)
- Deadlift with proper hinge mechanics
- Learn to breathe and brace under load
- Build capacity with progressive sled work, don’t max out weekly

3. Plantar Fasciitis or Foot Pain

Why it happens:

• HYROX includes 5 miles of running, often in compromised form due to fatigue

• Add in lunges, sleds, and burpee broad jumps… and your feet take a beating

Prevention tips:
- Build foot strength with toe yoga, barefoot drills, and short foot exercises
- Don’t skip your easy runs. They build base and improve form
- Address ankle mobility and calf flexibility
- Rotate shoes if possible, and make sure your footwear supports your training load

4. Achilles Tendinopathy or Calf Strain

Why it happens:

• Repetitive running, jumping, and lunging = overuse of the calf complex

• Poor eccentric control or sudden increases in volume make it worse

Prevention tips:
- Add slow calf raises and eccentric heel drops 2–3x/week
- Ease into jumping and running volume, don’t go from 0 to hero
- Don’t ignore tight calves or heel pain, address it early

5. Shoulder Pain (Especially with Wall Balls, Rowing, and Carrying)

Why it happens:

• Overhead movements and front-loaded carries can flare up old shoulder issues or cause new ones if form is off

• Weak scapular stabilizers + poor thoracic mobility = recipe for impingement

Prevention tips:
- Train mid-back and rotator cuff strength (think rows, YTWs, face pulls)
- Mobilize thoracic spine and lats
- Use perfect form on wall balls, keep elbows in and avoid over-recruiting the upper traps
- Warm up shoulders thoroughly before training

Overall,

HYROX training is intense and with that comes a greater demand for smart recovery, mobility, and movement quality. Pushing through pain or ignoring small warning signs can take you out of the race before you even get there.

Here’s the truth: you can train hard and train smart.
The strongest athletes aren’t just the ones who grind. They’re the ones who stay in the game.

If you train at The Refinery gym with Madison & their HYROX training crew, you can expect to work on all the proper techniques and be well prepared for the event. Training with a HYROX-certified gym is always a good idea so they can keep you on the right track!