Rowing is an excellent exercise that provides a full-body workout, but like any other type of exercise, it has the potential to cause injuries. In this article, we will discuss the five most common rowing injuries and what you can do to prevent them. We’ll also provide information on how to rehab these injuries if they do occur.
Extensor Tenosynovitis of the Wrist
One of the most common rowing injuries is extensor tenosynovitis of the wrist, which is caused by repetitive motion and overuse. This condition can be very painful, making it difficult to grip the oar properly. If you experience any pain or swelling in your wrist, it’s important to see a doctor so that they can rule out any other potential causes.
There are several things you can do to prevent this injury, including:
-Warm up properly before rowing.
-Stretch your wrists and forearms regularly.
-Use a rowing machine that is properly adjusted to fit your height and weight.
– Take regular breaks while rowing.
If you do experience this injury, the most important thing is to rest the wrist and give it time to heal. You may also need to wear a splint or brace to immobilize the wrist and reduce pain. Physical therapy may also be recommended in order to stretch and strengthen the muscles and tendons around the wrist. Surgery is usually only necessary if the injury is severe or does not respond to conservative treatment measures.
Extensor tenosynovitis can be treated with rest, ice, and anti-inflammatory medication. In some cases, corticosteroid injections may be necessary. If the condition does not improve with conservative treatment, surgery may be required to release the tension on the tendons in the wrist.
Lower Back Pain
Lower back pain is another common rowing injury, especially among those who have poor rowing technique. This type of pain can be caused by a number of things, including:
-Rowing with a rounded back.
-Not using your legs to drive the stroke.
-Using too much weight on the oar.
To avoid lower back pain, it’s important to maintain good rowing technique. Make sure that you keep your back straight and use your legs to power the stroke. If you start to feel any pain in your lower back, stop rowing and rest until the pain goes away.
Lower back pain can be treated with ice, heat, and anti-inflammatory medication. In some cases, physical therapy may be necessary. If the pain is severe, you may need to see a doctor for injections or surgery.
Carpal Tunnel Syndrome
Carpal tunnel syndrome is another condition that can be caused by repetitive motion and overuse. This condition occurs when the median nerve, which runs through the carpal tunnel in the wrist, becomes compressed. Symptoms of carpal tunnel syndrome include:
-Numbness or tingling in the hand and fingers.
-Weakness in the hand.
-Pain in the wrist or forearm.
To prevent this condition, it’s important to take breaks while rowing and stretch your wrists and hands regularly. You should also use a rowing machine that is properly adjusted to fit your height and weight.
Rib Fracture
A rib fracture is a break in one of the bones that make up the rib cage. This type of injury can be caused by a direct blow to the chest, such as from an oar handle, or from rowing with poor technique. Symptoms of a rib fracture include:
-Pain in the chest.
-Difficulty breathing.
-Swelling or bruising in the area.
If you think you may have fractured a rib, it’s important to see a doctor right away so that they can confirm the diagnosis and provide treatment. Treatment for a rib fracture typically includes rest, ice, and pain medication. In some cases, surgery may be necessary to repair the broken bone.
Shoulder Impingement
Shoulder impingement is a condition that occurs when the tendons or bursa in the shoulder become irritated or inflamed. This condition can be caused by repetitive motion, such as rowing. Symptoms of shoulder impingement include:
-Pain in the shoulder.
-Weakness in the arm.
-Swelling or tenderness in the area.
If you think you may have this condition, it’s important to see a doctor so that they can confirm the diagnosis and provide treatment. Treatment for shoulder impingement typically includes rest, ice, and anti-inflammatory medication. In some cases, physical therapy may be necessary to stretch and strengthen the muscles around the shoulder. If the condition does not improve with conservative treatment, surgery may be necessary to release the tension on the tendons in the shoulder.
Rowing is a great exercise for overall fitness and health, but it’s important to be aware of the potential injuries that can occur. By understanding the most common rowing injuries and how to prevent them, you can stay safe and healthy while enjoying this great sport.
Knee Injury
One of the most common rowing injuries is a knee injury. This type of injury can be caused by:
-Rowing with poor technique.
-Using too much weight on the oar.
-Not using your legs to drive the stroke.
To avoid a knee injury, it’s important to maintain good rowing technique. Make sure that you keep your back straight and use your legs to power the stroke. If you start to feel any pain in your knees, stop rowing and rest until the pain goes away.
Knee injuries can be treated with ice, heat, and anti-inflammatory medication. In some cases, physical therapy may be necessary to stretch and strengthen the muscles around the knee. If the condition does not improve with conservative treatment, surgery may be necessary to repair the damaged tissue.
Injury Rehabilitation
Once you’ve been diagnosed with an injury, it’s important to start rehabilitation as soon as possible. The sooner you start the rehabilitation process, the sooner you’ll be able to get back to rowing. Treatment for rowing injuries typically includes:
-Rest
-Ice
-Anti-inflammatory medication
-Physical therapy
If you’re injured, the best thing you can do is to see a doctor so that they can confirm the diagnosis and provide treatment. Once you start the rehabilitation process, follow your doctor’s instructions and don’t try to do too much too soon. With time and patience, you’ll be back on the water in no time.
