Are you Row Fit?
Rowing is a largely endurance sport that requires many areas of fitness including leg strength and power, flexibility, balance, timing and coordination. Here our expert rowing physiotherapist outlines the key aspects that a rower needs to stay fit, healthy and have a great performance in the boat.
For rowers, an efficient stroke relies on flexibility through the hamstrings, hips and lower back as well as quadriceps and gluteal muscles along with good control through the core and shoulder girdle. Reduced strength and control through these areas can lead to inefficient force transmission to the oar resulting in reduced performance and also an increase in injury risk.
What are the common injuries that occurs in rowing?
Acute injuries are very uncommon in rowing. Most injuries are overuse injuries which are brought on by poor technique, muscle imbalances and sometimes inappropriate training loads. Some of the more common sites of injury are:
- Low back pain
- Chest wall pain
- Knee pain
- Shoulder pain
- Wrist pain
Mobility prior to getting in the boat is an often overlooked element of preparation. To achieve the correct positioning at the catch, the athlete needs to have flexibility of the hamstrings, glutes and hip flexors to allow the hips to compress with a straight lumbar spine (low back).
When this range is not available the athlete is likely to reach further with the arms rounding the lower back. This puts the structures in the spine under great load and at risk of rowing injury.
Large increases in rowing volume and intensity can increase the risk of injury due to the repetitive nature of the sport.
Reduce your risk of injury and improve rowing performance
1) Monitor your loads
Load management is paramount in all sporting activities. Monitoring changes in load can help highlight when you might need to have a lighter week, increase your recovery or even seek treatment. When loads are increased too suddenly then the risk of injury increases. There can be many factors to consider when monitoring your loads such as volume (time), intensity and type of exercise.
2) Maintain good strength and control
As we highlighted in the beginning, poor strength and control will not only adversely affect your impact of the oar in the water, but increase your risk of injury through your body. Any strength and technique deficiencies that are addressed early, will help you reduce your injury risk and help improve your performance. In particular, ensuring you have the appropriate strength and control around your shoulder to reach a strong catch position as well as being able to activate through your legs properly for the drive will enable you to be efficient in the boat and reduce your risk of injury.
3) Improve your mobility by stretching
Mobility prior to getting in the boat is an often overlooked element of preparation. To achieve the correct positioning at the catch, the athlete needs to have flexibility of the hamstrings, glutes and hip flexors to allow the hips to compress with a straight lumbar spine (low back).
When this range is not available the athlete is likely to reach further with the arms rounding the lower back. This puts the structures in the spine under great load and at risk of rowing injury.
To achieve changes in muscle length, stretches need to be held for 1-2 minutes for each muscle group. Completing stretches after a rowing session when the body is warm is an ideal time to add them into your routine. Some good examples include:
Hamstring stretch
- Stand with foot on ledge
- full bend knee and hug chest to leg
- Slowly straighten leg keeping spine straight
- Alternative: Door way stretch- lie with one leg through a door way with the other leg lengthened up the wall. Try to move your hips as close to the door way as possible.
Glute stretch
- Place outside of one foot onto opposite knee.
- Bend opposite knee and pull that thigh in towards chest.
- Alternative: Pigeon stretch- with one leg stretched behind you and the other leg bent in front, gently lean over the front leg
Hip flexor stretch
- Kneeling with one foot on the ground, tuck tail bone under and push hips forward
- Add arm overhead as able
Bow and arrow stretch
- Lie on sides arm out in front and knees bent
- Rotate top hand along bottom arm to edge of chest, rotating upper body and keeping pelvis still
How SportsFit can help you be RowFit
At SportsFit we offer rowing assessments and injury prevention/management which is a vital part to success in the boat. Your one-hour session focuses on the following:
• Initial Assessment to discuss current and past injuries and training history
• Detailed musculoskeletal examination to establish potential causes of injury
• Video analysis of ergo technique
• Mutual goal setting to establish a program
• Hands on physiotherapy as required
• Guided strength program to keep you in the boat, or get you back in the boat as soon as possible.
• Correct set up and technical advice on the rowing ergometer to maximise efficiency and minimise injury
• Direct communication with coaches and/or program directors regarding an athlete’s condition, if consent is given by the athlete.
Row assessments are suited for anyone who wants to prevent or manage rowing related injuries, increase their performance in the boat or on the ergo or set themselves up for a long and successful rowing career.
Our rowing physio Jodie (Titled Sports and Musculoskeletal Physiotherapist) has been highly sought out by rowers. As well as previously being a rower herself, she also coached at Scotch College for 8 seasons and gained her level 2 ASC coaching accreditation. Through her master’s program she was lucky enough to work with the Olympic Rowing Physiotherapist and the Victorian Institute of Sport, giving her great knowledge and exposure to rowers at the top level. She is also a Rowing Australia preferred community provider.
Jodie Porter
Titled Sports and Musculoskeletal Physiotherapist
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