On This Page


Rowing is a fun way to get fit

It also allows you to enjoy the beauty of Michigan’s rivers and lakes. The physical skills you need include stamina, strength, balance, timing and technique. You could have the occasional family outing that includes a picnic and a leisurely rowboat ride down the river, or you could join a rowing club if you’re serious about the sport.

There are different categories of rowing that can accommodate men, women and children. Contact Rowing Michigan for more information Common rowing injuries include: lower back pain – the most common rowing injury. The constant bending back and forth that is required when you row can injure the lower back rib stress fractures – these injuries only tend to occur in elite athletes who are training all the time.

The muscles repeatedly pull on the rib causing stress fractures. Some of the factors that can increase your risk of injury include:

  • bad technique – for example
  • not sitting correctly in the boat
  • or using an uncoordinated rowing motion lack of fitness – an unfit person with undefined or inflexible muscles
  • poor posture
  • weak abdominal muscles is much more likely to get injured while rowing time spent rowing – a beginner to the sport is more likely to incur injuries because their bodies aren’t used to rowing

On the other hand, a person who trains all the time is at high risk of overuse injuries.

Suggestions include:

  • Maintain a good level of general health

Be sure to warm up thoroughly

Include sustained stretches in your warm up routine

Be sun smart

Cover up with clothing, wear a hat and sunglasses, and apply 30+ sunscreen to all exposed areas of skin. Wear several layers of clothing so that you can remove layers as you heat up. Avoid rowing in the hottest part of the day, particularly in summer.

Take plenty of drinks with you

Drink water before, during and after rowing.

Allow sufficient time to cool down afterwards

Stretching is an important part of your cool down routine. Suggestions include:

  • Take lessons to learn the skills
  • technique required for rowing. Make sure that all rowers
  • including you
  • can swim. Don’t go rowing by yourself

Don’t try to row against traffic – go with the flow. Don’t go rowing in stormy weather.

If you feel doubtful about the weather conditions, be cautious and don’t go on the water.

Take a mobile phone in case of emergency

If the boat fills with water and swamps, stay with it.

Wave your arms to attract attention

The most common rowing injuries involve the back

Suggestions to prevent injuries include:

  • Undertake a general strength fitness program including weight training aerobic activity
  • such as walking or jogging to improve muscle strength flexibility

Strengthen abdominal muscles to support the lower back

Perform regular flexibility exercises for your back

Tight back muscles are more susceptible to injury

Respect your limitations and don’t overexert yourself when rowing. Back injuries are more likely to occur when you’re fatigued. Make sure you pay attention to your rowing technique.

Seek advice from a rowing coach on ways to improve your motion

Don’t overtrain. Aim to gradually increase your strength and stamina over a period of time. Look after your back in everyday life, for example, lift heavy objects correctly. Suggestions include: Stop immediately if an injury occurs to help prevent further damage.

Rowing through the pain will only aggravate the injury.

Seek prompt treatment of injury

Early management will mean less time away from rowing. Treat all soft tissue injures (ligament sprains, muscle strains, bumps and bruises) with the RICER approach: Rest, Ice, Compression, Elevation (raise the limb above your heart) and Referral – seek advice from a health professional. Do not resume activity until you have completely recovered from injury.

Watch your technique

It is important to pinpoint the cause of your injury, so you can take steps to address the problem.

Taking lessons to improve your technique may help

Common injuries when rowing upper back pain – including pain and tenderness in the muscles of the shoulder, neck and upper back knee pain – such as pain felt beneath the knee cap, or pain when the knee joint is moved wrist tendonitis – symptoms include pain and swelling blisters – on the hands Risk factors for rowing injuries prior injuries – which rowing can exacerbate, such as those of the back, wrist and knee General health tips when rowing General safety suggestions for rowing Take care of your back when rowing What to do if you injure yourself rowing Where to get help Your GP (doctor) Physiotherapist Rowing club Rowing coach Rowing Michigan (616) 555-0200 Smartplay .

Key Points

  • On the other hand, a person who trains all the time is at high risk of overuse injuries
  • Suggestions include: Maintain a good level of general health and fitness
  • Stretching is an important part of your cool down routine
  • most common rowing injuries involve the back
  • Suggestions include: Stop immediately if an injury occurs to help prevent further damage