Injury Prevention for HYROX Athletes: CMD’s Proactive Approach
The best HYROX rehab is the one you never need.
At Carolina Movement Doc, we identify risk factors early and correct them before injury occurs.
Common HYROX Risk Areas
Achilles and calf overload
Knee pain from running volume
Low back stress from sled work
Shoulder fatigue from wall balls and ski erg
CMD Prevention Model
Running form optimization
Strength balance restoration
Progressive tissue loading
Fatigue-resistance training
Let’s dive a little further into it
HYROX is still very much a RUNNING race, so we treat our HYROX athletes like runners from the start. Now, these athletes will run the rick for other problems areas above and beyond the typical runner.
When we start training for HYROX, we place a tremendous amount of stress on our achilles and calves. Just the running portion of the race alone will ask a lot from our calves. Now once we throw broad jumps in there as well as sled pushes, then the calves are going to be ON FIRE.
If you have already been into the HYROX world in the Belmont, Cramerton, MT. Holly and Gaston County area, you know that the calves take a beating! A LOT.
Why do we care about your shoulders for HYrox?
The Rower, the ski erg and the sled portion of the HYROX will ask A LOT from the shoulders. Even during the running portion we still need to have a lot of aggressive arm swing for a nice running stride.
We need to ensure that the shoulders have adequate strength and stamina to handle the demands of a race.
Keep in mind, his race ends with 100 wall balls and this is going to place the MOST stress on the shoulder performance. So you’ve just run a 10K, and then we want your shoulders to show up and throw a weighted ball to a target in the air.
Do the shoulders have the proper mobility, strength and are the shoulders PAIN-FREE? All of these things are really important when we want to shoulders to help the athlete during their races.
What about the lower back and why does this matter?
Try pulling a heavy sled for 100m and tell me how your back feels?
If you do this fresh, you probably just feel fatigue. But we want you to pull 1000m on a rower, ski 1000m and even perform burpees broad jumps under a fatigued state.
This asks the lower back portion of our body to be both strong AND mobile. So many people have trouble with one or the other. Some people have issues with BOTH!
Developing a solid lower back strength program to supplement your performance during a HYROX race is going to set yourself up for success and allow you to continue to hitting PR’s.
Do I need Rehab for this?
At Carolina Movement Doc, rehab and strength training really are one in the same. We approach yoru strength training through more of a medical lens.
So the short answer is YES…if you come to Carolina Movement Doc. Keep in mind that this is not something that MOST therapists do. We do this more often and better than anybody else.
If you go to the typical in-network clinic, there is a good chance they will have to refer out to someone who knows what they are doing…like us!
Get connected with us today!
You drank the kool-aid. You already raced your first hyrox race and you are eye-balling the next one.
This is the best time to get ahold of us and start working with us ahead of time so you don’t miss any training days.
Book a free call here —> Free Call
Bring on the next HYROX race!
