How to Prevent Common Rowing Injuries

Rowing is an often vigorous activity that takes a great toll on the lower back, due to the body's seated position while performing the motion. Because the legs are immobilized when performing a rowing motion, much of the force is generated by the lower back, arms and shoulders. Lower back and lumbar pain is the most common injury that rower's face, though upper back pain can also occur if the rower employs more arm and shoulder force to complete the motion. The most effective way to fix upper and lower back injuries is to take preventative action. If you strengthen your back and prepare it for the rigors of rowing, you will find that injury will occur less often. Read on to learn how to prevent common rowing injuries.

Instructions

    • 1

      Perfect your technique. Undertake rowing lessons from a professional instructor. Your upper and lower back will have less chance of injury if your form is nearly flawless.

    • 2

      Strength train the areas that generate the most force when rowing. If you find that you use your lower back most often, incorporate dead lifts and lower back extensions into your back routine. Both of those exercises will not only strengthen your lower back, but also core muscles such as your abdominal region.

    • 3

      If you find that your upper back and shoulders bear the biggest brunt of your motion, incorporate a rowing exercise into your back routine. A standard V-handle row, T-bar row or wide grip pull down will suffice. These exercises will reinforce dexterity and thickness in the latissimus dorsi, middle back region and trapezius muscle. Also, add a stability exercise such as the dumbbell military press on a balance ball into your shoulder routine for a compound muscle improvement of the three deltoid heads.

    • 4

      Enhance your cardiovascular endurance. If your body runs short on oxygen midway through your row, it will automatically begin to draw on the muscle groups to over perform. After that happens, you will find increased strain on the lower back, upper back, and shoulders, which will, more often than not, lead to an increased risk of injury. Remember, those body parts are trained to perform a specific task at a specific pace, so don't force them into excess usage. Examine your cardiovascular training routine. Deviate from the norm if you find that your routine has become excessively easy to perform. Attempt to run a portion of your cardiovascular routine backwards, or add bleacher runs to your routine. Any slight alteration in your routine has the ability to make the difference between preventing injury and suffering from one.