Physio-backed tips to help you train smarter, stay pain-free, and perform at your peak.
Are you training for a Hyrox event and feeling niggles that just won’t go away?
Or perhaps you’re already dealing with an injury that’s stopping you from training at your best?
Hyrox is one of the most physically demanding competitions out there — combining strength, endurance, and grit across 8km of running and brutal functional workouts.
And with that demand comes risk. Overuse injuries, strains, chronic pain… they’re all too common.
But that doesn’t mean you should just put up with it.
At Alpha Physiotherapy, we help active people like you train smarter, stay pain-free, and cross the finish line stronger than ever.
What Makes Hyrox Training So Tough?
Training effectively means mastering three distinct disciplines:
1. Strength Training: You’ll be lifting, lunging, and pushing under fatigue. You need full-body strength that holds up through all 8 stations.
2. High-Intensity Interval Training (HIIT): HIIT builds endurance and work capacity — but it must be progressed carefully to avoid overtraining.
3. Running: Hyrox includes 8 x 1km runs between each workout station. Training needs to balance speed, recovery, and technique.
🚨 Common Hyrox Injuries We See
Overuse Injuries
- Achilles tendinopathy
- Patella tendinopathy
- Rotator cuff issues
- Shin splints
These often result from repetitive loading without adequate strength or recovery.
Acute Injuries
- Ankle sprains
- Muscle strains
- Knee twists
Usually happen under fatigue or poor technique — and often return without proper rehab.
Chronic Injuries
- Runner’s knee (patellofemoral pain)
- Bursitis
- Lingering tendinopathies
These need a long-term plan to fix, not just rest.
✅ 4 Essentials to Avoid Injury
1. Strength Assessment: We use Dynamo testing to identify muscle imbalances, power deficits, and joint-specific weaknesses – giving you a personalised training edge.
2. Effective Load Management: Too much too soon = injury. We help structure your training to push performance without breaking down.
3. Progress Gradually: Use the 10% rule — increase load or distance by no more than 10% weekly.
4. Prioritise Recovery: We offer sports massage, hands-on treatment, and advice to help your body bounce back.
📍 When Should You Seek Help?
- Pain that doesn’t improve with rest
- Sharp or localised discomfort
- Swelling, bruising, or redness
- Pain triggered by a specific movement or station
📞 Call us on 01473 561060 or email us at info@alpha-physio.co.uk
🎯 Why Alpha Physiotherapy?
We work with runners, CrossFit athletes, and Hyrox competitors who want to perform without pain.
Whether you’re chasing a personal best or just want to cross the finish line strong, we build custom physio plans for your exact needs.
To find out more about how our physiotherapy team can help cure your neck pain fast without painkillers or injections, arrange a free taster session or telephone consultation or head over to our contact page and send us a message to find out more and check availability.
Other Great Resources To Ease Pain
We have several free, downloadable reports to help you relieve Back Pain, Knee Pain and Neck & Shoulder Pain.
We also have fantastic blogs where we share expert advice such as Why You Need A Sports Massage, Tips For Marathon Runners During Taper Week, Pushing Your Limits: Tips For Developing Marathon Fitness, Why You Need Regular Sports Massage When Marathon Training.
Finally, don’t forget to check out our YouTube channel, Facebook page and Instagram page.
