If you are into fitness in any capacity, you must have definitely seen fitness enthusiasts and influencers participating in HYROX , the global indoor fitness race that combines running with functional workout stations. the question arises as to whether it can also pose health risks While the high-intensity competition tests your abilities.
Who should consider an orthopaedic assessment before participating?
He explained that this form of exercise tests both the body’s agility and endurance and challenges the strength of muscles and joints to the maximum. “HYROX is for people who have been trained adequately for the same. HYROX is not for all people, especially those who have uncontrolled medical problems, including cardiac issues. It is also not for people who have frequent muscle or joint pain. The knees take the most punishment. Running, lunges, and wall balls repeatedly load the knee. The kneecap joint and the meniscus, which is the cushioning cartilage inside the knee, are commonly affected,” he cautioned. Moreover, Dr Srikanth stated that the lower back is also most affected, adding, “Sledge pushes and pulls, rowing and carrying weights all demand a strong, stable core. When the core tires out, the back often ends up doing the work it wasn’t designed for. The hips and groin are also under strain, mainly from lunges and sledge work, and hip flexor and adductor (inner thigh) strains are quite common, the expert highlighted. “Overuse here can lead to tendinitis or shin splints. Finally, the shoulders and wrists are stressed by rowing, sledge pulls, burpee jumps and wall balls, particularly when the person is fatigued and their form slips. In terms of muscles, the quadriceps, hamstrings, calves, glutes and the muscles around the spine are the ones doing most of the work, and they are also the ones most often strained,” he explained. The activity itself is rarely the problem, Dr Srikanth noted. I have seen the risk go up in a few situations,” he explained. It gets better as you move around gently and typically settles within three to five days. However, an injury feels different. He explained, “The pain is often sharp, stabbing or pinching, and it’s usually in one specific spot or in a joint rather than the belly of a muscle. It may be on one side only. It often gets worse when you move or put weight on it, and it doesn’t get better after a few days. He cautioned that one should immediately stop and get checked if they notice any of these: Lastly, he stressed that pain that changes how you move is a red flag. “If you start limping or shifting your weight to avoid a painful spot, the body is compensating and that usually leads to a second injury. Rest early rather than late, and seek medical attention when needed rather than postponing,” Dr Srikanth explained. Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
In an interview with HT Lifestyle, Dr Srikanth KP, consultant — orthopaedics (with 18 years of experience), Fortis Hospital, Bengaluru, explained when HYROX can be bad for your joints, touching on topics such as which joints and muscles are most vulnerable, when high-intensity training increases the risk of injuries, who should consider an orthopaedic assessment before participating, and more. Here are certain scenarios that increase your risk of injury, per the expert: According to Dr Srikanth, normal soreness usually shows up 12 to 48 hours after a tough session: “It feels like a dull, achy tightness across the whole muscle, and it’s usually on both sides of the body. Because of wrong form, “Injuries usually happen.
HYROX is a form of high-intensity exercise that engages muscles and joints for both speed and loading, according to Dr Srikanth. Then there are the ankles and Achilles tendons, which absorb the impact of running and the push-off during sledge work, according to Dr Srikanth. Before participating in HYROX, Dr Srikanth suggests an orthopaedic assessment for: Some symptoms shouldn’t be pushed through during HYROX, according to the expert.
