Sports Injury Prevention Rowing

Great for the legs, back, core, and arms, rowing offers a true total-body workout. Through proper training, rowers become finely conditioned athletes: strong, coordinated, and aerobically fit. The sport provides opportunities for young athletes to meet individual goals and the chance to be a part of a team where everyone pulls together toward a common goal.

Although rowing is a low-impact sport, the physical demands can cause injuries. The rowing stroke is a continuous repeated cycle that can lead to overuse injuries, such as stress fractures, strains and sprains, and fatigue. Low back pain and rib pain are most common. Fortunately, athletes can reduce their risk of rowing injuries through proper technique, adequate stretching, strengthening exercises, and sufficient rest and recovery.

• Rib stress fractures: Pain along the rib may indicate a rib stress fracture. These injuries may be caused by high-intensity training and racing. Upper-back and core strengthening — along with proper recovery time after workouts — can reduce the risk of this type of injury.
• Low back pain: Rowers often complain of back spasms, trouble bending forward, or pain in the lower back and buttocks while sitting. It is important to have back pain clinically evaluated to determine if it is simply a muscle strain or a more serious issue, such as a vertebral disc problem. Rest and flexibility exercises may make the pain go away. Proper back strengthening and core stabilizing exercises help to prevent more serious injuries.
• Iliotibial band (ITB) friction syndrome: Repetitive exercise may cause tightness in the band of tissue on the outside of the leg called the IT band. Rowers experience inflammation and localized pain at the outside of their hip or knee. IT band stretching, rest, and anti-inflammatory medications, such as ibuprofen or naproxen sodium, may help.
• Knee pain: Regular rowing workouts may cause pain around the kneecap (called patellofemoral syndrome). Rowers with knee pain may feel a clicking sensation while rowing or have trouble going up and down stairs, as their kneecap (patella) doesn’t run smoothly against the thighbone (femur). Stretching and strengthening the muscles around the knee can improve alignment and movement. In addition, rest, and anti-inflammatory medications, such as ibuprofen or naproxen sodium, may help.
• Forearm and wrist pain: A tight grip on the oar and too much wrist flexion and extension during the rowing stroke can lead to wrist and forearm irritation. Modifying technique, wearing a wrist splint at night, rest, ice, and anti-inflammatory medications are the typical treatments.

Rowers are known for their competitive nature and total dedication to their sport. Too much training, however, can lead to overuse injuries like strains, sprains, stress fractures, and chronic fatigue.

In many cases, overuse injuries arise because athletes specialize in one sport at an early age and play it year-round. Too much repetition of the same movements may cause soreness and pain. Excessive training may cause minor overuse injuries to become more serious or chronic injuries.

Young rowers need plenty of rest between races and practices. Take a day or two off each week and take a few weeks away from rowing from time to time. It’s also important to play other sports. Rowing all year without other types of exercise may put too much strain on the athlete’s rowing muscles. Even elite athletes cross-train and ease up on rowing in the off-season. Mix it up with swimming, cycling, soccer — something new!

Playing the same sport all the time can also take an emotional toll on athletes. Sadly, about 70 percent of young athletes give up on youth sports by age 13. Pressure from parents, coaches, and others often become too much for the athlete to take. Sports stop being fun, and the benefits of physical fitness and team togetherness get lost.

By taking time off and mixing things up, young athletes can avoid physical injury, and they can continue to enjoy sports, free of excessive pressure and burnout. What’s more, they may develop a love of physical fitness that will stay with them for the rest of their lives.

Competitive rowing is divided into weight categories. While open weight competitions put no weight restrictions on rowers, lightweight competitions require rowers weigh in below a certain cut-off point (in general, a 130-pound maximum for women and a 126-pound boat average; a 160-pound maximum for men and a 155-pound boat average).

Although the weight categories make it possible for a broader range of rowers to participate in the sport at a high level, the need to “make weight” can lead young rowers to take extreme measures in diet and exercise.

Most athletes can replenish their energy after a demanding practice or competition with rest and hearty, nutritious meals. However, if an athlete pushes themself without refueling, they are at risk of a serious energy deficit. Overtraining and not eating enough to restore the calories burned in practice, competition, and daily life can lead to relative energy deficiency in sport (RED-S). Over time, RED-S takes a toll on an athlete’s endurance, strength, health, and well-being.

If left untreated, RED-S can impair systems throughout the body, including:

• Reproductive health: disrupted menstruation (missed or abnormal periods) in female athletes and low libido in male athletes
• Bone health: increased risk of stress fractures and early onset osteoporosis
• Immunity: more infections and colds due to decreased immunity
• Metabolism: the body converts food into energy more slowly
• Cardiovascular (heart) health: low heart rate causing dizziness and the potential for long-term heart damage
• Psychological health: moodiness, depression, and anxiety

Coaches, trainers, and parents should closely monitor their rowers’ weight-loss or weight-gain methods. Athletes who are considering rowing lightweight should be realistic about their weight category goals. If the demands of training and refueling would be at odds with making weight, lightweight rowing could take the joy out of rowing — and be bad for their health.

As the largest and most experienced pediatric and young adult sports medicine practice in the country, the Sports Medicine Division at Boston Children's combines personalized care with innovative treatment for each athlete we treat.

Our Sports Medicine team consists of sports medicine physicians, orthopedic surgeons, physical therapists, podiatrists, athletic trainers, sports psychologists, dietitians, and many others who collaborate in every aspect of our patients’ care and their recovery.

Our Female Athlete Program takes a comprehensive approach to diagnosing, treating, and managing sports injuries in female athletes. We start by assessing the whole athlete, including exercise habits, hormonal balance, and nutritional needs — not just symptoms and injuries — to ensure peak performance.

The Micheli Center for Sports Injury Prevention, part of the Sports Medicine Division, is dedicated to the prevention of sports injuries. Through research and clinical training, we offer practical strategies that help young athletes reduce their risk of injury while enhancing their sports performance. Our rehabilitation and strength training programs help injured athletes return to play stronger and healthier.

Whether injury prevention or recovery is your goal, we have the skills and dedication to help your child remain active in the sports they love.