Whether on the water or on machines, rowing is increasing in popularity. There is a potential for injury with rowing. Rowers may have common symptoms such as low back and knee pain or more sport-specific problems such as rib stress fractures, nerve impingement and blisters. Virtually all rowing injuries are due to overuse . Many can be traced to training errors or equipment problems.

Rowing as a sport is growing at both the competitive and recreational levels. There is also growing enthusiasm for recreational and competitive use of rowing machines, which extend the rowing season and make rowing available to those who have never set a boat on the water.

Training

• Rowing has both strength and high aerobic demands, ranking among the most strenuous sports.
• Rowing athletes train virtually year-round, with an emphasis on distance training in the fall, weight training and distance in the winter, and increasing intensity and anaerobic work in the spring.
• Rowing is a repetitive motion, non-impact sport. Thus, rowers are more likely to incur overuse injuries rather than sudden, unexpected ones. These injuries are usually the result of training error in either volume or technique, or inappropriately sized or configured equipment.

Common rowing injuries

• Low back pain: The rowing stroke puts extraordinary pressure on the low back. Most of the rowing motion keeps the back in a flexed position similar to an incomplete dead lift. Loading the back in flexion places large forces on both the back muscles and the spine.
  • Treatment of low back pain in rowers is often frustrating, and many rowing careers have ended because of persistent low back pain.
  • A typical program of low back strengthening, range of motion exercise and rest as appropriate with physical therapy is important.
• Knee pain: The rowing stroke puts the knee through its full range of motion with a significant load expected to the fully flexed knee at the start of the stroke. There is a fairly high incidence of patellofemoral pain for rowers. As in other sports, this seems to be more common in female rowers. Shoe placement is often the culprit because of the twisting motion with a fixed foot. Additionally, knee pain can be made worse by other activities such as running and weight lifting.
  • Knee pain can be treated with specific strengthening exercises to improve patellar tracking. Flexibility exercises and physical therapy should be used as needed.
  • Modifying the position of the shoes in the boat can have a significant impact by encouraging better positioning of the knee during the rowing stroke.
• Rib stress fractures: Stress fractures of the ribs have been reported more frequently due to innovations in oars. The modern oar holds its position in the water better with less slippage thus creating more force on the arms and the chest wall. Like stress fractures in other bones, only complete rest for a period of at least six weeks will heal this injury.
• Forearm tendonitis: Maintaining a tight hand grip required to hold on to the oar(s) for extended periods of time puts the forearms at risk for overuse injuries. Rowers with forearm tendonitis typically experience pain and tenderness. Treatment of forearm tendonitis is the same treatment as with any other sprain or strain. Use the R.I.C.E. principle – Rest, Ice, Compression and Elevation.
• Blisters: Hands of rowers are highly susceptible to blisters from friction with the oar handle. Most rowers accept this condition until their skin “toughens” and calluses are formed. Blister of the buttocks can happen with improperly fitting seats. Foam padding will usually take care of the problem.
• Environmental exposure: Rowers should be aware of exposure and safety issues including sun exposure made worse by reflection off the water and hypothermia due to cold and wet clothing.
  • Water quality is an issue, and rowers should be aware of pollution in the water in which they are rowing.
  • Sunscreen of at least SPF 30 should be used on exposed skin.
  • Be aware of weather conditions and especially lightning.
  • Proper clothing for cold weather should be worn.
  • Do not row in areas with heavy boat traffic.

Equipment and racing

• The rowing boat, or shell, accommodates one to eight rowers who may have either one oar (sweep rowing); or two oars (sculling). Each station has fixed shoes and a sliding seat. Oars are held by riggers. Multiple individual adjustments are possible to vary the load per stroke and position and angle of the shoes.

• The rowing stroke begins as the oar enters the water, in a position called the catch. In this position, the legs extend, followed by an opening of the back to a less flexed position and finishing with flexion of the arms (the finish). The oar is removed from the water, and the oar blade is turned parallel to the water by rotating the oar in the fixed oarlock, a maneuver called “feathering.” In the recovery phase, the body returns to the catch position in preparation for another stroke.

• The most commonly used rowing machine or ergometer has a flywheel for resistance connected to a handle by a chain with a retractable stretch cord aiding the return of the handle to the starting position. The rower sits on a movable seat with fixed shoes and pulls the handle away from the flywheel. It is increasingly more common to see people use the ergometer while training for another sport or for general fitness.

For more information about preventing and treating rowing injuries or improving your rowing performance, call Saint Vincent Sports Medicine at 814-835-2035.

Disclaimer: This content is reviewed periodically and is subject to change as new health information becomes available. The information provided is intended to be informative and educational and is not a replacement for professional medical evaluation, advice, diagnosis or treatment by a health care professional.