Cardiff HYROX 2024: Common Injuries and How to Stay Race-Ready
Competing in HYROX Cardiff this weekend at the Principality Stadium? Read this first 👇…
HYROX is a global fitness racing event combining functional strength movements with running—designed to test both endurance and resilience. It’s fast-paced, intense, and physically demanding.
As Cardiff hosts its own HYROX event this weekend at the Principality Stadium, local athletes are pushing their limits—and that comes with a risk of injury, especially in the final stages of prep or from cumulative training fatigue.
At Proactive Chiropractic & Sports Injury Clinic, we’ve seen an increase in HYROX-style injuries, especially among CrossFitters, gym-goers, and endurance athletes combining strength and cardio in one session. This blog explores the most common HYROX-related injuries, why they occur, and what you can do to avoid being sidelined.
Common HYROX Injuries:
1. Knee Pain
Why it happens 🥵 : Repetitive lunges, sled pushes, and running all place cumulative stress on the knees—especially the patellofemoral joint and surrounding tissues.
Common diagnoses 🩺: Patellofemoral pain syndrome (PFPS), quadriceps tendinopathy, or ITB-related discomfort.
What helps 🫂❤️: Load management, strengthening glutes/quads, taping, and improving movement patterns.
2. Achilles Tendon Irritation
Why it happens 🥵: HYROX includes high-rep running and often short, sharp turns. Tight calves, poor recovery, or insufficient progression in running load can overload the tendon.
Common issue: Mid-portion Achilles tendinopathy.
What helps: Eccentric loading rehab, heel drops, footwear review, and recovery-focused programming.
3. Rotator Cuff Strain or Irritation
Why it happens 🥵: Movements like wall balls, burpee broad jumps, or heavy carries require sustained shoulder stability. Poor form or fatigue can irritate the rotator cuff or biceps tendon.
What helps: Scapular control work, overhead mobility drills, and proper pacing.
4. Low Back Tightness or Strain
Why it happens 🥵: The combination of running, lifting, and core-demanding movements (like sandbag lunges or farmer’s carries) can cause fatigue-related compensation or overload.
Common issue : Lumbar strain, facet irritation, or thoracolumbar junction tightness.
What helps: Hip mobility, glute activation, spinal decompression movements, and prehab exercises.
5. Plantar Fascia Pain
Why it happens 🥵: HYROX races are long and mostly done on hard indoor flooring. High training volumes with inadequate foot support can aggravate the plantar fascia.
What helps: Foot intrinsic strengthening, proper footwear, arch support, and tissue release.
If you’re taking on HYROX Cardiff at the Principality Stadium this weekend, we’re cheering you on! Whether you’re aiming for a podium or just finishing your first race, looking after your body is key to both performance and long-term progress.
At Proactive Chiropractic, our Cardiff-based team supports athletes with:
· Injury diagnosis and management
· Hands-on treatment and rehabilitation
· Training load guidance and recovery advice
· Tailored support for hybrid and functional athletes