7 Common Rowing Injuries: How to Avoid Them

As a rowing machine manufacturer for over a decade, we've seen how the right preventative measures can keep you rowing strong. And that's why we made a beginner-friendly 30-Day rowing plan. While rowing is one of the lowest-impact forms of exercise available, you still can get certain injuries if you don't use proper techniques.

The good news? Nearly all common rowing injuries are preventable with the right approach. This comprehensive guide will help you identify, prevent, and address the most common rowing-related injuries so you can maintain a consistent, pain-free rowing practice.

Why Injury Prevention Matters for Rowers

Rowing delivers exceptional fitness benefits while being gentle on your joints. However, the repetitive nature of the rowing stroke—potentially 1,000+ identical movements per session—means that even small technical flaws or muscle imbalances can eventually lead to problems.

According to research published in the British Journal of Sports Medicine, between 32-74% of rowers experience at least one injury annually, with the vast majority being overuse injuries that could have been prevented through proper technique, appropriate training progression, and targeted strengthening exercises.

Let's examine the seven most common rowing injuries and how to avoid them.

1. Lower Back Pain/Strain: The Rower's Most Common Complaint

Prevalence: 25-50% of all rowing injuries

Why It Happens:
Lower back pain is by far the most common complaint among rowers, occurring primarily due to:

• Poor posture at the catch position (rounded lower back)
• Opening the back too early during the drive phase
• Excessive layback at the finish position
• Weak core muscles failing to stabilize the spine
• Tight hamstrings or hip flexors altering pelvic position

Prevention Strategies:

• Perfect Your Technique:

  • Maintain a neutral spine throughout the entire stroke
  • Hinge from the hips rather than rounding the lower back
  • Follow proper sequencing: legs-back-arms on the drive; arms-back-legs on the recovery
  • Avoid excessive layback beyond 11 o'clock position
  • Practice the "seated posture check" before each rowing session

• Essential Exercises:

  1. Core Stabilization: Plank variations (30-60 seconds x 3 sets)
  2. Hip Hinging Pattern: Cable pull-throughs or kettlebell deadlifts (10-12 reps x 3 sets)
  3. Posterior Chain Strengthening: Glute bridges (15-20 reps x 3 sets)
  4. Anti-Rotation Work: Pallof press (10 reps each side x 3 sets)

• Key Stretches:

  1. Hip flexor stretch (hold 30 seconds each side)
  2. Hamstring stretch (hold 30-45 seconds)
  3. Child's pose (hold 60 seconds)

Red Flag Warning: If your back pain radiates down your leg, causes numbness/tingling, or doesn't improve with rest within 3-5 days, consult a healthcare professional immediately.

2. Rib Stress Injuries: The "Rower's Chest Pain"

Prevalence: 8-16% of rowing injuries

Why It Happens:
Rib stress injuries occur predominantly in high-volume training phases and are caused by:

• Repetitive loading of the intercostal muscles between the ribs
• Improper breathing patterns during high-intensity rowing
• Sudden increases in training volume or intensity
• Technique flaws, particularly excessive layback or poor sequencing
• Muscle imbalances in the upper body

Prevention Strategies:

• Training Modifications:

  • Follow the 10% rule—never increase weekly training volume by more than 10%
  • Gradually build training intensity over weeks, not days
  • Schedule deload weeks every 4-6 weeks of hard training
  • Consider periodized training to avoid prolonged high-volume phases

• Technique Refinements:

  • Maintain upright posture with slight layback at finish
  • Develop consistent breathing rhythm coordinated with stroke
  • Ensure proper rib cage positioning throughout stroke

• Essential Exercises:

  1. Rotational Stability: Cable wood choppers (10-12 reps each side x 3 sets)
  2. Serratus Anterior Strengthening: Push-up plus (10-15 reps x 3 sets)
  3. Breathing Pattern Training: Diaphragmatic breathing practice (5 minutes daily)

Recovery Protocol: Rib stress injuries typically require 4-8 weeks of modified activity to heal completely. Early intervention is crucial for preventing progression to more serious injuries.

3. Wrist Tendinitis: The Technical Flaw Indicator

Prevalence: 10-15% of rowing injuries

Why It Happens:
Wrist and forearm pain often stems from:

• Excessive gripping force on the handle
• Improper wrist position (excessive flexion or extension)
• Death-gripping the handle with the fingers
• Improper handle height at the finish position
• Using too high a damper setting for technical capacity

Prevention Strategies:

• Grip Technique Modifications:

  • Hold the handle with fingers, not palm (hook grip)
  • Keep wrists flat and neutral, not bent
  • Relax hands during recovery phase
  • Maintain handle height at lower rib level during finish
  • Check if handle size needs modification (too thin or thick)

• Machine Adjustments:

  • Ensure proper machine damper setting (typically 3-5 for most rowers)
  • Check handle condition (replace if worn or damaged)
  • Verify chain/strap height is properly aligned

• Essential Exercises:

  1. Wrist Flexor/Extensor Stretches: Gentle stretching (15-20 seconds each position x 3 sets)
  2. Grip Strength Variation: Rice bucket exercises (2-3 minutes x 2 sets)
  3. Forearm Pronation/Supination: Light dumbbell rotations (15 reps x 3 sets)

Expert Tip: Many rowers find relief by slightly adjusting hand positioning on the handle. Experiment with moving hands 1/4-1/2 inch in either direction to find a more comfortable position.

4. Shoulder Impingement: The Silent Progress-Killer

Prevalence: 7-10% of rowing injuries

Why It Happens:
Shoulder pain typically develops from:

• Overreaching at the catch position
• Poor scapular (shoulder blade) control
• Hunched shoulders during recovery phase
• Pre-existing rotator cuff weakness
• Muscular imbalances between pushing and pulling muscles
• Poor posture outside of rowing

Prevention Strategies:

• Technique Refinements:

  • Avoid excessive reach at catch position
  • Keep shoulders relaxed and down during stroke
  • Maintain proper sequencing so arms extend fully before body pivots forward
  • Ensure elbows pass body before extending arms on recovery

• Essential Exercises:

  1. External Rotation: Banded external rotations (15 reps x 3 sets)
  2. Scapular Retraction: Prone Y-T-I series (10 reps each position x 2 sets)
  3. Rotator Cuff Strengthening: Side-lying external rotation (12-15 reps x 3 sets)
  4. Balanced Programming: Include push exercises (push-ups, overhead press) to complement rowing's pulling motion

• Mobility Work:

  1. Doorway chest stretch (30 seconds x 3 sets)
  2. Wall slides for scapular mobility (10 slow reps x 3 sets)
  3. Thoracic spine extensions over foam roller (1 minute total)

Early Intervention Sign: If you feel a "catching" sensation or pain when raising your arm to the side or overhead, address it immediately before it worsens.

5. Knee Pain: Often Overlooked, Easily Addressed

Prevalence: 9-12% of rowing injuries

Why It Happens:
Knee pain in rowers typically stems from:

• Improper foot position or stretcher height
• Poor recovery sequence (bending knees before hands pass knees)
• Pre-existing muscle imbalances around the knee
• Tight IT bands or quadriceps
• Improper tracking of knees during drive (caving inward)

Prevention Strategies:

• Equipment Adjustments:

  • Set proper foot stretcher height (straps across ball of foot)
  • Ensure heels can lift slightly at catch but contact footplate at finish
  • Check for appropriate foot angle setting

• Technique Refinements:

  • Maintain proper recovery sequence (arms extend first, then body pivots, then knees bend)
  • Keep knees tracking in line with feet during drive
  • Avoid excessive compression at the catch (shins beyond vertical)

• Essential Exercises:

  1. VMO Strengthening: Short-arc quad extensions (15-20 reps x 3 sets)
  2. Hip External Rotator Strengthening: Clamshells (15-20 reps x 3 sets)
  3. IT Band Relief: Foam rolling IT bands (1-2 minutes each side)
  4. Single-Leg Stability: Single-leg balance exercises (30 seconds x 3 sets each leg)

• Key Stretches:

  1. Quadriceps stretch (30 seconds each side)
  2. IT band stretch (30 seconds each side)
  3. Calf stretches (30 seconds each side)

Equipment Consideration: If knee pain persists despite technique corrections, consider having a rowing coach or specialist evaluate your foot stretcher position. Sometimes a slight adjustment makes all the difference.

6. Forearm Extensor Tendinopathy: The "Death Grip" Result

Prevalence: 5-9% of rowing injuries

Why It Happens:
Forearm pain on the top/outer part of the forearm often results from:

• Excessive gripping force throughout the stroke
• Failure to relax hands during recovery phase
• Improper wrist position at finish
• Sudden increases in training volume
• Poor handle material or condition

Prevention Strategies:

• Grip Technique Modifications:

  • Use a "hook grip" rather than squeezing handle
  • Consciously relax grip during recovery phase
  • Keep wrists flat throughout the stroke
  • Hold handle primarily with fingers rather than palm

• Equipment Considerations:

  • Consider handle wrap replacement if worn
  • Experiment with grip diameter modifications
  • Use chalk for grip in humid conditions rather than squeezing harder

• Essential Exercises:

  1. Eccentric Wrist Extensions: Slow eccentric wrist extensions with light weight (15 reps x 3 sets)
  2. Forearm Extensor Stretching: Gentle stretching with palm down (30 seconds x 3 sets)
  3. Grip Variability Training: Using different grip tools (stress balls, putty, grippers) with varied pressure

Recovery Tip: If symptoms develop, ice massage using a frozen water bottle rolled under the forearm for 5-7 minutes can provide significant relief.

7. Hip Flexor Strain: The Endurance Rower's Nemesis

Prevalence: 5-8% of rowing injuries

Why It Happens:
Hip flexor pain typically develops due to:

• Shortened position during large portions of the stroke
• Overuse during high-volume training phases
• Poor recovery posture (excessive forward lean)
• Limited hip mobility
• Weak core stabilization
• Inadequate warm-up before intense sessions

Prevention Strategies:

• Training Modifications:

  • Incorporate proper dynamic warm-up before each session
  • Avoid sudden increases in training volume
  • Mix rowing with complementary exercises that extend the hips
  • Schedule regular mobility sessions

• Technique Refinements:

  • Ensure proper body angle at catch (hinging from hips, not rounding lower back)
  • Maintain proper sequencing during recovery
  • Focus on complete extension at the finish before initiating recovery

• Essential Exercises:

  1. Hip Flexor Mobility: Active hip flexor stretches (30 seconds each side x 3 sets)
  2. Hip Extension Strength: Glute bridges and hip thrusts (15 reps x 3 sets)
  3. Core Stabilization: Dead bugs with emphasis on pelvic position (10 reps each side x 3 sets)
  4. Dynamic Stretching: Walking lunges with torso rotation (10 each side)

Posture Tip: Pay attention to your posture throughout the day, not just while rowing. Prolonged sitting keeps hip flexors shortened and more prone to strain during rowing.

Comprehensive Injury Prevention Program for Rowers

To minimize your risk of all seven common rowing injuries, incorporate this weekly prevention routine into your training:

Pre-Rowing Warm-Up (7-10 minutes)

Perform before every rowing session:

1. Mobility Circuit:

   • Hip circles (10 each direction)
   • Trunk rotations (10 each side)
   • Shoulder rolls (10 each direction)
   • Neck circles (5 each direction)

2. Dynamic Preparation:

   • Bodyweight squats (10 reps)
   • Walking lunges (5 each leg)
   • Push-up to downward dog transition (5 reps)
   • Side lunges (5 each side)

3. Rowing-Specific Preparation:

   • 2 minutes very light rowing focusing on technique
   • 10 strokes focusing on leg drive
   • 10 strokes focusing on back swing
   • 10 strokes focusing on arm pull
   • 10 strokes focusing on recovery sequence
   • 1 minute building to workout intensity

Weekly Strength & Prevention Routine

Perform 2-3 times per week:

1. Core Stability (5-7 minutes):

   • Plank: 30-60 seconds x 2-3 sets
   • Side plank: 30 seconds each side x 2 sets
   • Bird-dog: 10 reps each side x 2 sets
   • Dead bug: 10 reps each side x 2 sets

2. Posterior Chain Strength (5-7 minutes):

   • Glute bridges: 15-20 reps x 3 sets
   • Romanian deadlifts (bodyweight or light weight): 10-12 reps x 3 sets
   • Good mornings: 10 reps x 2 sets

3. Upper Body Balance (5-7 minutes):

   • Band pull-aparts: 15 reps x 3 sets
   • External rotations: 12 reps each side x 2 sets
   • Push-ups or modified push-ups: 10-15 reps x 2 sets
   • Prone Y-T-W series: 5 reps each position x 2 sets

Post-Rowing Routine

Perform after each rowing session:

1. Static Stretching (5-7 minutes):

   • Hip flexor stretch: 30 seconds each side
   • Hamstring stretch: 30 seconds each side
   • Child's pose: 30-60 seconds
   • Chest stretch: 30 seconds each side
   • Upper back stretch: 30 seconds

2. Self-Myofascial Release (as needed):

   • Foam roller for upper back: 1-2 minutes
   • Foam roller for IT bands: 1 minute each side
   • Tennis ball for piriformis: 1 minute each side
   • Lacrosse ball for subscapularis: 1 minute each side

Training Variables to Monitor for Injury Prevention

Beyond specific exercises, managing these training variables is crucial for preventing rowing injuries:

1. Volume Progression

The "10% Rule" remains the gold standard: never increase your weekly rowing volume by more than 10% from week to week. This applies to:

• Total distance rowed
• Total time spent rowing
• Number of high-intensity intervals

Implementation Tip: Keep a simple training log recording total weekly meters. If you rowed 25,000 meters last week, aim for no more than 27,500 meters this week.

2. Technical Focus Days

Dedicate at least one session per week specifically to technique refinement, regardless of your experience level. During these sessions:

• Row at lower intensities (60-70% of maximum effort)
• Frequently assess posture and positioning
• Consider video recording yourself for analysis
• Focus on one technical element at a time

Expert Insight: Even Olympic rowers regularly schedule technique-focused days. No one outgrows the need for technical refinement.

3. Recovery Monitoring

Pay attention to these recovery markers to adjust training load before injuries develop:

• Persistent muscle soreness (beyond 48 hours post-workout)
• Declining performance despite consistent training
• Changes in resting heart rate (typically elevation of 5+ bpm)
• Disrupted sleep patterns
• Decreased motivation

Action Step: If you notice two or more of these markers, consider taking an extra recovery day or reducing intensity for 2-3 sessions.

What to Do When Injuries Occur: The POLICE Protocol

Despite best prevention efforts, if you do experience a rowing injury, follow the updated POLICE protocol:

P - Protection: Avoid movements that reproduce pain.

OL - Optimal Loading: Instead of complete rest, find the appropriate level of activity that promotes healing without aggravating symptoms.

I - Ice: Apply ice for 15-20 minutes several times daily during the acute phase (first 24-48 hours).

C - Compression: Consider compression garments or wraps to reduce swelling if appropriate.

E - Elevation: Keep the injured area elevated when possible to reduce swelling.

When to Seek Professional Help:

• Pain that doesn't improve within 7-10 days
• Pain that wakes you at night or is present at rest
• Visible swelling, redness, or deformity
• Pain accompanied by numbness or tingling
• Symptoms that worsen despite modified activity

Special Considerations for Different Rower Types

For Beginner Rowers

Higher Risk Areas: Lower back, wrists
Prevention Focus: Technique mastery, gradual progression

Specific Recommendations:

• Limit initial sessions to 20-30 minutes
• Prioritize technique over intensity or distance
• Video your technique regularly
• Consider a few sessions with a coach for form correction
• Use a moderate damper setting (3-5)

For Masters Rowers (40+ years)

Higher Risk Areas: Lower back, shoulders, hips
Prevention Focus: Recovery optimization, mobility maintenance

Specific Recommendations:

• Extend warm-up duration to 10-12 minutes
• Include additional recovery days between intense sessions
• Prioritize sleep and nutrition
• Incorporate 2-3 dedicated mobility sessions weekly
• Consider lower damper settings (2-4) to reduce joint stress

For Competitive Rowers

Higher Risk Areas: Ribs, back, forearms
Prevention Focus: Balancing high training loads with recovery

Specific Recommendations:

• Schedule deload weeks every 4-6 weeks
• Monitor training metrics closely
• Implement regular technique check-ins
• Consider working with a sports nutritionist for recovery optimization
• Use contrast therapy (alternating cold/hot) for recovery

Conclusion: Consistency is Key to Injury-Free Rowing

Incorporating these prevention strategies consistently is far more effective than implementing them sporadically or only after problems arise. The few minutes invested in proper warm-ups, technique refinement, and supportive exercises will pay enormous dividends in keeping you rowing strong and pain-free for years to come.

Remember that the most effective exercise program is one you can maintain consistently without interruption from injuries. By implementing these evidence-based prevention strategies, you'll maximize both your enjoyment of rowing and your long-term progress.

Take Action Today

Ready to ensure your rowing remains injury-free? Try to download our app for:

• Warm-up and prevention exercise guides
• Video demonstrations of proper technique and exercises
• Assessments to identify your personal risk areas
• Access to our rowing injury prevention community

 

Invest in prevention now to ensure your rowing journey remains enjoyable, effective, and pain-free for life!