HYROX is a test of endurance, functional strength and resilience. With repeated 1km runs and functional stations such as burpee broad jumps and walking lunges, the body is constantly exposed to impact and strain. A common area that can flare up under this load is the patellar tendon, leading to what is often called “jumper’s knee”.
In this blog, we’ll look at patellar tendinopathy: what it is, why it’s common in HYROX athletes and how massage, both before and after competition, can help you manage symptoms and perform at your best.
What is Patellar Tendinopathy?
The patellar tendon connects the bottom of your kneecap to the top of your shin bone. It plays a key role in running, jumping, landing, absorbing and transferring large amounts of force every time your push off or decelerate.
Patellar tendinopathy happens when this tendon becomes irritated or overloaded. Instead of an acute event or “injury moment”, the pain builds up gradually with repetitive stress.
Common signs include:
- Pain at the front of the knee, just below the knee cap.
- Discomfort when running, jumping, or landing.
- Increased pain when walking downhill or downstairs.
- Tenderness when pressing on the tendon.
Why It Occurs in HYROX
The HYROX format places the patellar tendon under repeated stress. Here’s why it can become inflamed in competitors:
Repetitive Running
- Eight 1km runs add up, especially on hard indoor surfaces, placing consistent load through the knee with every stride.
Jumping and Landing
- Exercises like burpee broad jumps repeatedly stress the tendon during explosive take-off and impact-heavy landings.
Walking Lunges
- During lunges, the back knee must strike the floor to be suitable rep. This impact can directly irritate the tendon where it attaches below the kneecap. Combine this with fatigue and the volume of reps, irritation quickly builds.
High Training Volume
- Sudden spikes in running, plyometrics, or lower body strength work without enough recovery can overload the tendon and bring on symptoms.
How Massage Can Help
Massage is not just about recovery after the event. It can also play a key role in pre-event preparation for HYROX athletes managing patellar tendon issues.
Here’s how it helps:
Pain Relief and Reduced Tension
- Deep tissue massage helps release tightness in the quadriceps and surrounding muscles, easing the pull on the patellar tendon and reducing discomfort.
Improved Blood Flow
- Increasing circulation around the knee supports the body’s natural healing process, helping to reduce inflammation and stiffness after tough training sessions.
Enhanced Mobility
- Loosening tight muscles around the knee and consequently improving range of motion can improve movement efficiency, reducing strain on the tendon during running and lunges.
Pre-Event Massage
- A lighter, targeted massage before competition can “prime” the muscles around the knee, improving flexibility, circulation and reducing the risk of flare-ups during performance. This can help athletes feel looser, more confident and ready to perform when they start their training or event.
Post-Event Massage
- After training or competition, massage aids recovery by flushing out waste products from the working muscles, reducing delayed-onset muscle soreness (DOMS) and helping you returns to training faster.
General Advice for Managing Patellar Tendinopathy
Alongside massage, here are some practical tips to manage and reduce symptoms:
Modify Load, Don’t Stop
- Adjust training volume and intensity if pain flares, but keep moving. Complete passive rest often delays rceovery. Some blood circulation is good, however we don’t want to over do it.
Strengthen the Quads
- Progressive loading exercises such as squats and step-downs help build tendon strength over time. Don’t be afraid to get a good quad pump on the leg extension machine!
Control Jumping Volume
- Space out high-impact exercises in your training and monitor for pain build-up. If your patellar tendon is feeling particularly sore, find ways to avoid aggravating, while still maintaining training. For example, instead of a jump forward in the broad jump burpee, just perform a step.
Warm Up Properly
- Dynamic warm-ups, mobility drills and light activation before training reduce tendon strain. This can often be missed but is SO important!
Protect During Lunges
- Use mats or controlled technique to reduce the impact of the knee hitting the floor. Remember, in a HYROX race you are allowed to wear knee sleevs, so why not train with them to protect the knee!
Final Thoughts
Patellar tendinopathy can be frustrating, but with the right management strategies it does not have to hold you back from HYROX. Massage is a powerful tool not just for recovery, but also as part of your pre-event preparation. By keeping the muscles around the knee loose, warm and full of blood, the tendon will be better supported, and you will feel more free, stronger and confident going into competition.
At TFD Therapy, we help athletes manage pain, recover faster and prepare smarter so you can keep training hard and competing without setbacks.
Book your massage today and get race-ready with TFD Therapy.