A guide to protecting your knees, shoulders, and ankles, with support from the orthopaedic team at TOPS.
HYROX Isn’t Just Another Workout
With 8 functional workouts and 8km of running, HYROX pushes your entire body to the limit. It’s not just about strength or speed, it’s about endurance, agility, and recovery. Whether you’re racing solo, in doubles, or as a team, your joints and muscles are in constant motion and under constant stress.
That’s why injury prevention should be part of your training plan, especially if you’re gearing up for the AIA HYROX Open Asian Championships happening this June at the Singapore National Stadium.
Knees: Common Trouble Spot for Fitness Racers
Lunges, sled pushes, and wall balls all load the knees heavily. When discomfort turns into persistent pain or swelling, it could be more than just sore muscles. Knee conditions like meniscus injuries or patellar tendinopathy can easily flare up with repeated high-impact movements.
At TOPS, Dr Lim Chin Tat focuses on knee and sports-related injuries. With deep experience in joint preservation and sports surgery, he supports active individuals in staying mobile and pain-free.
Shoulders: A Hidden Weak Point in Functional Training
The repetitive overhead movements in HYROX, think wall balls, ski-ergs, and burpees, can strain your shoulders in ways you might not notice right away. Overuse injuries like rotator cuff irritation or shoulder impingement are common in high-intensity training but often ignored until they affect everyday movement.
Dr Eileen Tay, a shoulder and elbow specialist, has seen firsthand how these injuries can creep up on even seasoned athletes. Early assessment and proper rehab can help you avoid downtime and keep you training smoothly.
Ankles & Feet: The Foundation of Every Step
Every sprint, every lunge, every weighted carry, your feet and ankles do more work than you might think. Common issues like plantar fasciitis, Achilles tendinitis, or ankle instability often show up during peak training periods, especially when mileage or volume increases.
If you’re dealing with aches that come and go or swelling that lingers after workouts, Dr Bernard Lau can help. His work with foot and ankle conditions includes both conservative treatments and minimally invasive procedures, tailored for active lifestyles.
Warning Signs You Shouldn’t Ignore
- Knee pain that lasts longer than a few days
- Clicking, catching, or instability in joints
- Shoulder stiffness or discomfort during overhead lifts
- Ankle pain or swelling that returns after workouts
- Foot pain in the morning or after long sessions
These signs might seem minor, but they can escalate quickly, especially with an intense race on the horizon.
Why TOPS?
The Orthopaedic Practice and Surgery (TOPS) brings together a team of dedicated orthopaedic surgeons who understand the demands of sports and fitness. With clinics conveniently located across Singapore, TOPS is your destination for joint, muscle, and sports injury care.
Whether you’re recovering from a niggling issue or preparing for peak performance, our team can help you train smart and stay race-ready.
Book Before You Break
Don’t wait for an injury to stop your HYROX journey. Book a consultation with the TOPS team today and get the support you need to stay in the game.
