The injuries a sports orthopaedic clinic sees from these three activities are fairly predictable. Pickleball tends to cause calf and Achilles injuries, ankle sprains and elbow or shoulder pain, often in players who took it up later in life. HYROX loads tired knees, lower backs and shoulders, while running mostly produces overuse problems such as runner's knee, shin pain and plantar fasciitis.
All three have grown quickly in Singapore, with pickleball sessions filling community centre courts and HYROX races drawing large fields. The common thread is less about the sport itself and more about people increasing their training faster than tendons and joints can adapt.
If one of these injuries sounds familiar, explanations of conditions such as Achilles tendon and ACL injuries are available at https://rayofhealth.sg/.
Pickleball injuries mostly come from quick lateral movements, sudden sprints to the kitchen line and falls. The usual problems are:
An Achilles rupture often feels like being kicked in the back of the heel. If you can't rise onto your toes on that side afterwards, see a doctor within days, as early assessment affects the treatment options.
To reduce risk, warm up properly before play, wear court shoes rather than running shoes, and turn to run back for lobs instead of backpedalling. Outdoor courts can stay slippery after monsoon showers, so check the surface before starting.
HYROX combines eight 1 km runs with eight workout stations, including sled pushes and pulls, sandbag lunges, wall balls and rowing. The injuries tend to happen when form breaks down under fatigue.
The fix is usually in training. Practise each station with good form before adding fatigue, and build up the combined run and station work gradually rather than doing full simulations every week.
Most running injuries are overuse problems that build over weeks. Typical ones include:
Mileage jumps before big events, such as the Standard Chartered Singapore Marathon, are a common trigger. Pain pinpointed on one spot of bone that worsens with hopping may be a stress fracture and needs imaging, so don't run through it.
Heat and humidity bring on fatigue faster, and tired muscles protect joints less well. Many runners here train in the early morning or evening to avoid the worst of it, which is sensible, but the conditions still cut into how much quality work you can do.
The other factor is age. Many people taking up pickleball and HYROX are in their 40s and 50s, when tendons adapt more slowly to sudden changes in load.
Most overuse pain settles with reduced training and physiotherapy. See a doctor, and often a sports orthopaedic surgeon, if you notice any of the following.
For overuse pain in a stable joint, a physiotherapist is often a sensible first stop and can generally be seen without a referral. For suspected tears, stress fractures or instability, see a doctor. Subsidised public hospital care needs a polyclinic or CHAS GP referral, while private specialists accept direct bookings.
As one local option, Ray of Health is a sports orthopaedic practice at 1 Orchard Boulevard, #09-06 Singapore 248649, which can be reached on 6235 8781.
Before any appointment, note the exact movement that caused the injury and how your training had changed in the weeks before. That history often explains the injury better than a scan, and it tells you what to change so it doesn't come back.