Rowing: Benefits and Common Injuries

Rowing is a versatile sport that offers many advantages, especially as a low-impact exercise that yields high results. This article delves into the benefits of rowing, its accessibility to all age groups, and common injuries associated with the sport.  

Benefits of rowing 

Rowing is celebrated for its physical and psychological benefits that apply whether you’re on the water or on a rowing machine at the gym! 

• Low-impact exercise: Rowing is gentle on the joints, making it an ideal exercise for people of all ages and fitness levels.  
• Full-body workout: Rowing strengthens the legs, back, arms and core, engaging multiple muscle groups and providing a comprehensive workout. 
• Stress reduction: The rhythmic nature of rowing, combined with the physical benefits of physical activity, helps reduce stress levels. 
• Psychological benefits: Being outdoors while rowing can enhance mental well-being, offering a sense of tranquility and connection with nature. 
• Accessibility: Rowing can be started at any age, providing an opportunity for lifelong fitness and enjoyment. 

Types of rowing 

There are two primary types of rowing. 

Sweep rowing: In sweep rowing, each rower holds one oar with both hands. This type is commonly seen in team events, such as the eight- or four-person crew. 

Sculling: Sculling involves each rower using two oars, one in each hand. Common sculling events include single, double, and quad sculls. 

Tips for beginner rowers 

If you're new to rowing, consider these tips to get started. 

• Learn the technique: Proper technique is crucial for efficiency and injury prevention. Consider taking lessons or watching instructional videos. 
• Start slow: Begin with short sessions to build endurance gradually. 
• Join a club: Rowing with others can enhance your experience and provide valuable feedback. 
• Focus on nutrition: A balanced diet will support your training and recovery. 

Rowing is a rewarding sport that offers physical, mental, and social benefits. Whether you're looking to compete or simply enjoy the water, rowing provides a unique way to enhance your fitness and well-being. 

Common rowing injuries 

Rowing is a rewarding sport that provides significant physical and psychological benefits. By understanding the common injuries and taking preventive measures, rowers can enjoy a safe and fulfilling experience on the water. 

Common rib injuries from rowing 

Rib stress injury 

•  Cause: Repetitive motion and poor mechanics. This injury results in pain and discomfort. 
• Prevention: Gentle rib mobilization exercises help improve rib flexibility and alleviate pain. 

Diaphragm spasms and rib rotations  

• Cause: These issues arise from improper technique and pushing through pain during workouts. 
• Prevention: Diaphragmatic breathing exercises can reduce the risk of diaphragm spasms and enhance overall rowing performance by focusing on proper breathing techniques. 

Common upper extremity (arms and hands) rowing injuries 

Tendon injury of the 3rd and 4th fingers 

• Cause: Stress from gripping the oar, particularly affecting the longest fingers. 
• Prevention: Using a lifting strap while “erging” (using a rowing machine) can help reduce stress on the fingers. 

Tendon injury of the wrist 

• Cause: Overuse and improper technique. 
• Prevention: Keeping hands warm may help prevent injury. 

Forearm compartment syndrome 

• Cause: Often referred to as the "death grip," this condition results from excessive gripping. 
• Prevention: Focus on relaxing the grip and using proper technique to alleviate pressure. 

Elbow bone/tendon irritation - epicondylitis (medial/inner side or lateral/outer side) 

• Cause: Often due to repetitive stress and improper oar handling. 
• Prevention: Ensuring correct form and using ergonomic equipment can help prevent epicondylitis. 

Shoulder impingement  

• Cause: Typically, a result of over-gripping from rowing as well as acute trauma or repetitive overload. 
• Prevention: Maintaining proper shoulder mechanics and avoiding excessive grip tension can reduce the risk of shoulder impingement. 

Common lower extremity injuries (hips, legs and feet) in rowing 

Hip flexor tendon irritation 

• Cause: Often due to overuse and insufficient hip extension during the rowing motion. 
• Prevention: Focus on proper technique and ensure adequate hip mobility to reduce strain on the hip flexors. 

Hip pain - femoral acetabular impingement (FAI) 

• Cause: Results from structural abnormalities in the hip joint, leading to pain and restricted movement. 
• Prevention: Regular hip flexibility exercises and proper rowing form can help mitigate the risk. 

Anterior knee pain - patellofemoral pain 

• Cause: Occurs from over-compression at the catch position, leading to knee discomfort. 
• Prevention: Adjusting body position to be more perpendicular to the erg (rowing machine)/water can alleviate pressure on the knees. 

IT band syndrome/irritation 

• Cause: Excessive knee bending causes friction as the IT band rubs against the outside of the knee. 
• Prevention: Focus on maintaining proper knee alignment and avoiding excessive bending during rowing. 

Shin splints/medial tibial stress syndrome 

• Cause: Pulling up the slide towards the catch with feet strapped in, instead of engaging the hamstrings. 
• Prevention: Engage hamstrings properly and ensure smooth, controlled movements to prevent undue stress on the lower legs. 

Common spine injuries in rowing 

The shift from asymmetrical sweep rowing to symmetrical exertion on the erg can increase the risk of spine injuries in the rowing athlete. 

Gradual transition and cross-training can help in adapting to different rowing techniques while minimizing the risk of injury. 

Thoracic and low back pain 

• Cause: Often linked to postural kyphosis (slouching) and excessive posterior pelvic tilt, which can deactivate the core and cause over-engagement of the psoas muscle. 
• Prevention: Focus on maintaining proper posture and core activation during rowing. Strengthening the core muscles can help support the spine and prevent pain. 

Lumbar disc disease 

• Cause: Poor flexibility in the hamstrings and core, along with inadequate core stabilization, can contribute to this condition. 
• Prevention: Incorporate flexibility exercises and core stabilization techniques into your routine to reduce the risk of lumbar disc issues. 

SI (sacroiliac) dysfunction 

• Cause: Poor pelvic activation and positioning, along with spasms in hip and buttocks muscles, such as the gluteus medius, piriformis, and quadratus lumborum, can increase strain on the SI joint and sacrum (the joint and bone at the base of the spine). 
• Prevention: Ensure proper pelvic alignment and activation during rowing. Include exercises that target the glutes and core to support the SI joint. 

By understanding these common rowing injuries and implementing preventive strategies, rowers can minimize their risk and enjoy a safer, more effective rowing experience.