HEALTH ADVICE
Rowing is tough !
But so are you !
At some time or another in your rowing journey you may struggle with an injury that you ’ ll need some assistance with . What you may not realise is that you can recover , despite the repetitive strain of rowing . By Jane MacKinnon , Physiotherapy Bedfordview
To start rest from the action that caused the injury is always ideal , but that rest should be relative – cardiovascular and sometimes resistance training in the gym can be continued . Hands-on soft tissue work from a physiotherapist plays a part to both prevent and treat musculoskeletal injuries and pain . It is important to remember that the physio is part of your healthcare team that may also include a doctor , biokineticist , chiropractor , psychologist and massage therapist .
Causes of injuries and risk factors :
• Overtraining .
• Any sudden changes in the level of training intensity or technique , or the type of boat rowed .
• Lack of fitness
• Poor form / technique
• Biomechanical imbalances – any musculoskeletal limitation placed under repeated stress can develop into an injury .
• The ratio of time in a boat to time on the ergometer can be significant , specifically in back injuries . ( High volume ergometer training , especially more than 30 minutes at a time , increases the risk of rowing related low back pain )
• Stress ( e . g . team selection pressure , school work , family dynamics ) as well as lifestyle ( poor nutrition or not enough sleep ) can aggravate injuries .
• Sweep rowing too soon *
• Lifting boats without enough teammates can overload your body .
Tips to prevent Injury :
• Improve fitness
• Increase flexibility , especially the hamstrings
• Develop core strength ( stabilisers ) before limb strength ( mobilisers )
• Warm up well
• Doing stretching and cool down .
Common rowing injuries :
• With the repetitive nature of the rowing stroke most injuries are overuse or repetitive strain injuries .
• General muscle fatigue and soreness caused by heavy training sessions is a result of localised irritation and inflammation in muscles , tendons and fascia ( connective tissue covering muscles and bones ). Extended inflammation without good recovery or treatment can cause the fascia to become restrictive and thickened , leading to tight areas .
• Back pain of either the upper or , more frequently , lower back while rowing should not be taken lightly . Non-specific low back pain is not uncommon but if it is sharp in nature , gets worse during a season , or lasts more than a few days then it needs to be seen to . Back injuries can occur in the discs , ligaments , muscles and spinal facet joints .
• Rib stress injuries from microdamage caused by continuous mechanical loading of the bone without enough recovery / bone remodelling . i . e . overuse !
• Shoulders pain can occur due to incorrect shoulder girdle positioning and stabilisation .
• Forearms / wrists - usually from poor technique or fatigue
• Hips – the full hip flexion position at the catch can exacerbate hip impingement while lack of full flexion can aggravate low back pain as more stress is then exerted on the lumbar spine at the catch
• Knees – generalised anterior knee pain from high compressive forces during full flexion , at the catch .
While ongoing or serious injuries should be assessed by a professional , there are techniques that you can use yourself like foam rolling or tennis ball self-releases . Target the calves , hamstrings , quads , glutes , hips , back and forearms . If you need further hands-on treatment , then ideally the physio that you choose should understand the needs of a rower and have knowledge of rowing itself . Treatment can include soft tissue mobilisation , electrotherapy , muscle / fascia active release techniques , joint mobilisation , taping , stretching and guided exercises to retrain an injured area as well as surrounding structures .
Don ’ t ignore niggles and pain - a stitch noticed in time saves you time out of the boat , or even off the dreaded ergometer !
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* https :// cdn . revolutionise . com . au / news / utmjhzdp2yxj0mjn . pdf