The Hyndsight News

How to Prevent the Most Common Rowing Injuries

Jay Ross - Wednesday, May 16, 2018

If you’ve ever dealt with a rowing injury, you’re certainly not alone. In fact, it’s very common for rowers to experience injuries caused by overuse, with the most common rowing injuries occurring in the wrist, rib cage, knee and lower back. Other risk factors such as lack of strength, poor rowing technique and over-training can also contribute to these injuries.


Here are some general rules for preventing the most common rowing injuries and speeding up recovery time.


Strengthen your core and back.

One of the best ways to avoid a back or rib injury is to incorporate strengthening and flexibility exercises for your core and back into your regular workout routine. Strength training is especially vital for rowers so that they don’t develop muscular imbalances, but it’s important not to overdo it. For example, since lower back pain can often occur after long ergometer pieces, it’s recommended that you limit these to no longer than 30 minutes.

Follow the 10% rule.

Ramping up your training load too quickly can increase your chances of injury, so rowers are advised to avoid more than a 10% increase in one week.

Customize your warm-ups.

Each rower has their own individual weaknesses, problem areas and mobility restrictions. To help prevent injuries, your warm-up should be tailored to suit your specific needs. Consider working with a functional movement practitioner to customize your warm-up routines.

Improve hydration, nutrition and sleep.

Even the most diligent and well-prepared rowers can still experience injuries. And when this happens, a quick recovery time is key. Drinking plenty of water, eating the right foods and getting eight hours of sleep per night can all help to increase your recovery time and get you back on the water pain-free.

Keep in mind that if you’re a rower and you’re dealing with pain of any kind, you should always consult a trainer or doctor right away.