The Boat Race: shouldering the strain

It’s an accepted opinion that rowing is one of the most comprehensive exercise methods ever devised. Unfortunately, the flipside of offering a full-body workout is that most areas of the body are prone to incurring an injury.

When done properly, rowing makes use of both upper and lower-body muscles for an extremely effective cardiovascular workout. When done incorrectly – through overuse, poor technique, and by people who throw themselves into rowing without easing in – it can cause a whole catalogue of complaints.

Avoid doing harm to the top of your arms

Consequently, the list of injuries that can be arise from rowing is a very long one, and it would be easier to list the parts of the body that aren’t at risk from a poor rowing technique. The wrist can be susceptible to crossover tendonitis, the forearms can succumb to forearm compartment syndrome, and epicondylitis – otherwise known as tennis elbow – is a common complaint. Rib stress fractures, anterior hip and thigh pain, knee injury, lumbar disc stress… all of these issues can be in play.

One of the most problematic areas for the serious rower is the shoulder, for obvious reasons – they take the strain of rowing far more than most areas. One of the most common shoulder injuries in the rowing world is shoulder bursitis, which is the inflammation of the bursa – the fluid-filled sacs which help reduce friction in the shoulder area. It’s a textbook overuse injury, characterised by a pain on the outside of the shoulder which can spread down the arm. It can be made worse when lying on the affected shoulder and the pain can increase when the arm is raised.

So, how can you avoid the myriad pitfalls of rowing while taking full advantage of the benefits the exercise can offer?

Get professional help

If you live in close proximity to a lake, or a river, or a marina, there’s bound to be a rowing club making use of it, and there will be a strong possibility that they’ll be running classes or private lessons. If you’re completely landlocked, get in touch with the local gym or seek out a personal trainer so you can nail down the basics of the rowing technique.

Warm up and stretch properly

A common misconception amongst beginners is that because rowing targets virtually every muscle in the body, it’s the perfect warm-up before attacking the rest of the equipment in the gym. It can be, but only if done extremely lightly on as low a setting as possible for ten minutes or so, and then stepping out and conducting a proper session of stretching.

Concentrate on your technique at all times

Switch your focus away from the ergometer or whatever’s happening on the riverbank and towards keeping your strokes as smooth as possible, with your feet planted correctly, and keeping your technique on point throughout the session.

Know your limits

If you feel that you’re overstraining, dial down the intensity. And if you’re feeling knee pain, it’s time to stop.

Don’t skip on the cool-down or the post-exercise stretching 

You need a five to ten-minute session of rowing at a less intense pace, followed by five minutes of stretching.

Don’t rely 100% on rowing

Yes, it’s a full-body workout, but weight training and running is also essential for building the strength and endurance you need to avoid injury.

Pain doesn't always equal gain

If you start experiencing a niggling pain in any part of the body, either while rowing or afterwards, then it is important not to assume that discomfort is an indication that the exercise is working. Seek professional diagnosis and treatment to ensure that a small problem doesn’t become a big one. At Fortius Clinic, we have a team of experts that specialise in treating all areas of the body.