Kinjury Prevention for Rowing Machine Users

No one wants to get injured, yet many suffer from over-training injuries and have to either scale down their training, or worse still, stop altogether. Using a rower to train is a relatively safe form of exercise when compared to treadmills and exercise bikes, but once you start to train at a more advanced level with more challenging workouts, you could leave yourself open to getting injured.

Here's a list of the most common injuries suffered by rowers - and how to prevent them.

Common Types of Rowing Injuries:

Lower Back Pain

Most of us will experience back pain at some time in our live - and it's usually in the lower back. Whilst it's rarely serious, it's uncomfortable and can prevent you from training. For most rowers, lower back pain is usually due to muscle fatigue from training too often, too heavily or due to poor technique. 

As with any form of exercise, it's important to cross-train and add other activities such as running, swimming and weight-lifting. These will help to aid variation to your regime and prevent over-use of specific muscle groups.

If you experience pain in your lower back, cut back on your training for a few days and try a few easier workouts whilst assessing your technique. Check you're not leaning too far forward or back, and remember to use your legs!

Other steps you can take to help is to focus on your posture when standing and sitting at your desk. in your car or at home. Slumping or trying to sit up straight is not good for your back. Sitting poised and using less effort will make a difference when you get back onto your rower.

If your pain continues, visit your doctor or therapist for an assessment. Also see 'Keep Your Back Straight.'

Rib Stress Fractures

This type if injury is usually suffered by competitive rowers - but who said you can't be competitive using an ergo :0) If you experience pain in the ribs whilst rowing, or when breathing heavily in other forms of training, you've most likely got a stress fracture. If this is the case, STOP rowing or cut it right back to simple sessions and wait for the pain to go. When you're ready to start rowing again, add push-ups and bench presses to your workout to build strength and prevent further fractures. 

Bursitis/ Joint Pain

Rowing day-in, day-out can lead to inlammation of the fluid filled sacs that cushion your joints, muscles and tendons (known as bursa). This is most often felt in the hip or knee joints for rowers. Symptoms include pain and swelling and redness when in the knee. The best course of action is to apply ice to the painful area and rest. The best form of prevention of bursitis is to stretch between workouts, and add resistance training with weights to your workout.

Hand Blisters

A pretty obvious one for beginners that's often overlooked. Hand blisters aren't serious, but they can be uncomfortable and prevent you from rowing. A good pair of non-slip gloves can help prevent discomfort, but better still, is a well-designed handle that's ergonomically designed for hands - believe it or not, not all rowers have the correct shaped handle. It's also important to wipe down the handle after training, to prevent bacteria growing on the rubber, after you may have coated it with a layer of sweat. You'll soon toughen your hands with regular rowing and a good handle, and therefore won't need gloves, if you prefer not to wear them.

As with any form of exercise, it's important to train sensibly and listen to your body. If you feel any aches or pains, stop or reduce your sessions until you no longer experience them.


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Content by Roy Palmer - Google+