Overuse Injuries in Rowers and How to Avoid Them

by: Marc Nowak, MPT
Director of Clinical Education

Contents of Article- Click to jump ahead
Rowing Injuries Same Across the Board
 What Causes Repetitive Stress Injuries
 Where Do These Repetitive Stress Injuries Occur and How Can I Avoid Them
 What the Training Program is About
 Rower's Training Program




Maintaining the US Rowers health and optimal performance was an extraordinary challenge in the final two years before the 2004 Olympic games. These athletes were exposed to intense training, physical and emotional stress in a highly competitive atmosphere for an extended period of time. Medical intervention, physical rehabilitation, chiropractic treatment, massage therapy, and preventative exercise programs were used regularly to keep the team healthy. The ultimate reward for the hard work were the gold and silver medals the Men’s and Women’s Heavy Weight Eight boats brought home respectively!

Rowing Injuries Same Across the Board
Treating rowers for several years, a common thread has been found- the injuries are similar in nature. Repetitive stress injuries are the most common type regardless of age, experience, or level of competition.

The repetitive nature of rowing and “erg” training in an unsupported seated posture places abnormal stresses on muscles, joints, and soft tissue structures. Over time, prolonged muscle tension, muscular imbalance, and altered body mechanics can occur. When left unattended, the overstressed tissues can break down and may not provide adequate support to the surrounding joints and connective tissue structures. This can cause pain, dysfunction, and an inability to continue training.

However, athletes with repetitive stress injuries don't always seek medical attention for fear of having to stop rowing. This can lead to compensatory body mechanics in order to avoid pain while training. Unfortunately, this may do more harm than good. Eventually, the injury worsens, pain is unavoidable and by the time the athlete does seek help there are usually multiple injuries that need rehabilitation. That's why it is imperative to do everything possible to avoid these injuries in the first place. It's all about PREVENTION. It is essential to continually maintain flexibility, normal tissue length, joint mobility, stability, and muscular balance to keep healthy and performing at peak levels.  
What Causes Repetitive Stress Injuries?
There are so many contributing factors of stress injuries, it is easy to see why so many rowers experience this type of injury sometime during their career. With so many causes, it is even more important to be proactive in training to help overcome these factors.
Intrinsic Factors (body-related):
-Fitness Level
-Core Stability
-Muscle Flexibility
-Nutrition
-Strength
-Hydration Level
-Balance and Coordination
-Recovery Rate
-Age
-Rowing Technique
-Posture
-Pre-existing Injuries
-Emotional/Perceived Stress
-Cross Training		 Extrinsic Factors (outside):
 -Change in boat type or size, oars, oar handles
-Decreased boat stability
-Change in rigging
-Racing
-Changes in rowing technique
-Over training
-Rapid increase in training intensity, frequency,
 or duration
-Change from sweep to sculling
-Changes in seating position
-Change of athletes in boat 
-Inadequate rest between training sessions

Where Do These Repetitive Stress Injuries Occur and How Can I Avoid Them?
Common injury sites include the neck, shoulders, elbows, ribs, low back, and hips. It may be impossible to completely eliminate the risk of stress injuries, however, with the proper Prevention Training Program, you can significantly reduce the risk as well as maintain and even improve Rowing performance.
What's the Training Program about?
The program consists of stability ball (exercise ball) exercises, stability/mobility exercises, and stretching exercises to both rehabilitate and prevent repetitive stress injuries
The stability ball may be one of the best exercise device developed. Not only is it inexpensive and doesn't take up a lot of space, it can be used for numerous stretches and functional exercises a weight machine could never replicate. It is an excellent adjunct to strength and conditioning training associated with rowing.

It is important to know the Principles of Stability Ball and Stretching Exercises before incorporating any of the following training programs into your routine.


Advantages of Stability Ball Training:
1. Provides unstable base to challenge core stabilizers to maintain balance.
2. Allows for a variety of difficult functional movement patterns and positions not normally attainable.
3. Maintains connection and coordination of trunk and extremities essential to rowing.
4. Emphasizes joint stability during weight bearing while body is in motion.
5. Coordinates muscle activity of multiple body parts simultaneously.
6. Emphasizes balance, breathing, and coordination.
7. Actively stretches and relaxes muscle groups while opposing muscle groups work through full range of motion.
8. Provides low load training to reduce stress on joints.

Rower's Training Program
The program is broken down by body part. Click on each part to learn about the stress injury and exercises specific to that injury. Although the program is broken down this way, to get maximal effect for prevention purposes, rowers should perform all exercises for each body part listed as part of their regular Training Program.

Interactive Rower- Click on the body parts and get started on the Program today!

These exercises have been utilized by the US National Rowing Team, Princeton University, Harvard University, Rutgers University, as well as recreational rowers. This program is not intended to replace current training nor is it to act as treatment for repetitive stress injuries. It should be used as an adjunct to a strength and conditioning program and if you have an injury, consult your physician or physical therapist to make sure you are getting the proper rehabilitation.

Please contact me if you have specific questions about the program or repetitive stress injuries incurred from rowing.

Back to Articles