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Efficient wall balls require more than just being able to squat and throw a medicine ball. Good squat mechanics, adequate mobility, and proper timing all help you use less energy and avoid unnecessary no-reps. Common movement faults like not squatting below parallel, leaning too far forward, relying too much on your arms, and poor timing can make each rep harder than it needs to be. Testing your ankle, knee, hip, and mid-back mobility can help you figure out whether a mobilit

The SkiErg is a resistance machine that simulates the double pole movement used in cross-country skiing and is one of the stations in a HYROX race. Efficient SkiErg technique relies on coordinated movement between the core, hips, and lats rather than relying primarily on the arms. This article explains the movement mechanics of an efficient SkiErg pull, including how the abdominal crunch and hip hinge initiate the stroke and how the lats contribute to the follow-through. It a

HYROX injuries are often related to overuse, especially with running. Common problems include Patellofemoral Pain Syndrome, patellar tendinitis, shin splints, plantar fasciitis, biceps tendinitis, IT Band Syndrome, and low back pain. Managing training load and gradually progressing running mileage and station work can help reduce injury risk. Improving movement efficiency can also help reduce unnecessary stress as training volume increases. Physical therapy can help evaluate

Peeing during HYROX can happen when the pelvic floor has difficulty managing the repeated impact, muscle fatigue, and increases in intra-abdominal pressure that occur throughout a race. Bladder leaks are not always a sign of pelvic floor weakness and can also be influenced by coordination, pressure management, and positioning. Strategies such as improving pelvic floor relaxation and coordination, adjusting breathing and bracing, modifying body position, and maintaining good b

HYROX training requires repetitive, high-volume exercise, making muscle soreness a normal part of adapting to training. Normal soreness typically improves with movement, does not change how you move, and gradually resolves over several days. Pain that lingers, worsens with continued training, or changes movement patterns may indicate an overuse injury rather than typical muscle soreness. Common concerns include tendinopathies, shin splints, bone stress injuries, IT Band Syndr

Prefer to listen instead? This article is adapted from Episode 14 of my podcast, Candid Conversations with Dr. Kelsey. Click the button to listen to the full episode, or continue reading below. In theory, finding the “root cause” of a problem instead of only treating the symptoms is a great idea. In physical therapy, for example, using ibuprofen and ice to manage knee pain may help with the symptom of pain, but it doesn’t necessarily address the underlying problem causing the

Prefer to listen instead? This article is adapted from Episode 2 of my podcast, Candid Conversations with Dr. Kelsey. Click the button to listen to the full episode, or continue reading below. I once treated a volleyball athlete in physical therapy who kept spraining their ankle. When I asked what their training looked like, they basically told me they did volleyball drills, scrimmages, and some conditioning like running. What surprised me was that they weren't doing any stre

Plantar fasciitis, also called plantar fasciopathy, is an overuse condition that develops when the plantar fascia cannot tolerate the repetitive loading placed on it. For HYROX athletes, running, lunges, burpee broad jumps, and other movements can increase symptoms because they repeatedly load the foot and plantar fascia. Managing symptoms during race preparation may involve modifying training volume, stretching the calf and big toe, adjusting footwear, and considering treatm

Iliotibial (IT) band pain, also known as IT Band Syndrome (ITBS), is an overuse injury that commonly causes pain along the outside of the knee during repetitive activities such as rowing and running. Rowing can contribute to symptoms when training volume exceeds the tissues' ability to recover. Managing IT band pain can include temporarily adjusting rowing volume, improving rowing technique, and addressing relevant strength and mobility needs. Remote physical therapy for HYRO

Prefer to listen instead? This article is adapted from Episode 10 of my podcast, Candid Conversations with Dr. Kelsey. Click the button to listen to the full episode, or continue reading below. I've been a physical therapist for five years now, and in that time I've helped rehab hundreds of people recovering from orthopedic surgeries like joint replacements, rotator cuff repairs, and ACL reconstructions. I've also helped many of those same people navigate disappointment with

Recovering from rotator cuff surgery involves more than simply waiting for the shoulder to heal. This guide explains the typical rehabilitation timeline, when strength training can safely begin, how to progress lifting, and warning signs that may indicate you're advancing too quickly. It also highlights the gap between traditional rehabilitation and returning to heavy lifting or CrossFit, emphasizing gradual progression, proper mechanics, and realistic expectations throughout

Returning to CrossFit after a knee replacement requires more than completing standard rehabilitation milestones. While most people regain enough strength and mobility for daily activities within about three months, returning to high-demand movements like squats, Olympic lifts, running, and jumping often requires additional progressive training. This article explains typical recovery milestones, how to recognize safe progress, which CrossFit movements require extra caution, an

Achilles tendon pain when running is commonly linked to Achilles tendinopathy, a condition that develops when the tendon can no longer tolerate the loads placed on it. Early symptoms often include pain at the start of a run that improves as activity continues. Managing training load, avoiding sudden changes in running demands, and following a progressive strengthening program are key parts of recovery. Rest alone is often not enough because tendons need consistent loading to

Post-run knee pain refers to knee discomfort that develops after running rather than during the run itself. It often starts gradually and may feel like an aching pain around or behind the kneecap that becomes more noticeable with stairs, sitting, or bending the knee. In many cases, post-run knee pain is related to overuse injuries, training errors, recovery deficits, or a mismatch between training demands and tissue adaptation. Addressing symptoms early with activity modifica

Neck pain from swimming is often related to technique errors, reduced neck mobility, breathing mechanics, or muscle fatigue. Understanding these contributing factors can help swimmers and triathletes address pain while improving efficiency in the water. This article explains common stroke technique mistakes, breathing-related neck strain, and overuse patterns that can contribute to discomfort. It also outlines when symptoms may require further evaluation. A Triathlete Physica

IT band pain, also known as Iliotibial Band Syndrome (ITBS), is a common overuse injury that causes pain on the outside of the knee during repetitive activities like running and cycling. For triathletes, the combination of training volume across multiple disciplines can increase the risk of developing symptoms. This article explains the current understanding of IT band pain, common contributing factors, and practical considerations for managing symptoms while continuing to t

Groin pain from cycling is often caused by prolonged pressure on nerves and soft tissue around the saddle area, especially during longer rides or after increasing training volume. This article explains how bike fit, saddle position, mobility restrictions, and nerve irritation can contribute to cycling-related groin pain. It also covers warning signs that should not be ignored, along with practical ways to reduce symptoms while riding. A Triathlete Physical Therapist can help

Lower back pain while cycling is a common issue for triathletes, especially during periods of increased training or after long rides in aggressive riding positions. This article explains the most common causes of cycling-related back pain and how factors like bike fit, mobility, and muscular endurance contribute to discomfort on the bike. The blog also covers practical ways to reduce strain through mobility exercises, strength training, and recovery strategies while outlining

Shoulder pain with swimming, often called swimmer’s shoulder, refers to a group of conditions caused by repetitive overhead motion and poor load tolerance. It commonly includes issues like tendon irritation, impingement, or rotator cuff strain. This article explains the most common causes, how technique and training habits contribute, and what treatment options are available. It also outlines how physical therapy can help you return to swimming safely and with better shoulder

Tendinopathy, often called tendonitis, is a condition where a tendon cannot properly adapt to physical load, leading to pain and reduced performance. It commonly develops from either doing too much too quickly or not loading the tendon enough over time. This blog explains how proper load management, progressive strengthening, and targeted rehab strategies can help restore tendon capacity and reduce pain. It also highlights why rest alone is not an effective long-term solution