However, because rowing requires repetitive motions and rowers typically train intensively for the months prior to their seasons, they often face overuse injuries.
Rowing is a full-body sport that requires strength and power output from the legs, hips, core, lower back, and back. Rowing also requires the athlete to repeat the same stroke for hundreds of repetitions. It is important to use your legs, torso, and upper body for each stroke to decrease the chance of fatigue. Also, it is imperative for the stabilizing muscles of the hips, core, and back to be able to do their job in order to keep correct technique. Form usually breaks down as a result of fatigue.
Try the following to improve rowing performance:
To help prevent injury, make sure you practice these general safety tips:
Back, Neck, & Spine
Prevalence of spinal pain in rowers has been reported as high as 85% in elite rowers, making it the most common site of pain and injury in rowing.1
Overuse injuries most frequently result from an abrupt change in training volume, technique, or the type of boat rowed1
In a study of nearly 400 elite junior rowers, 73% reported overuse injury and 28% reported traumatic or acute injury2
Female rowers have a higher rate of injury than males, with the male rate at 0.9 injuries per 1000 training sessions and the female rate 2.36 injuries per 1000 sessions3
Injury risk factors include changing sides, lack of experience, and engaging in more than seven training sessions/week3
Remember to always check with your doctor before beginning an exercise program. If you have any type of persistent pain, be sure to see a doctor.