1. Watch Your Back
Back injuries are common in rowing. A good general fitness routine, in addition to your regular rowing training, goes a long way toward preventing back strain. It's important to keep the back muscles strong, toned and flexible. Consider taking a yoga class to keep your back limber. Running and weight lifting should also be a part of your regular training. Protect your back even when you're not working out. Make sure you lift heavy objects properly by bending your knees and lifting with your legs instead of your back.
2. Everything in Moderation
One of the symptoms of overtraining is frequent minor injuries. Avoid overtraining by slowly increasing the intensity of your workouts. Make sure you're eating a balanced diet and getting enough sleep at night so your body can recover from training sessions. If your muscles and joints are chronically sore, take a few days off from any strenuous activity to avoid a more serious injury. Exercising while you're sick or under stress can lead to overtraining.
3. Handle Blisters
Rowers, especially those new to the sport, are vulnerable to hand blisters. Correct hand position on the oar can prevent them. A quality rowing glove can also help, though many rowers feel it inhibits their ability to feel the oar's position in the water. Placing waterproof bandages over susceptible areas can prevent blisters from forming, but it's not a fool-proof method. As the hands toughen up and callouses form, rowers should see a decrease in blisters. Oars need to be cleaned frequently because of their exposure to blood and fluids from blisters.
4. Breaking Under Pressure
Many rowers eventually have to deal with rib stress fractures. This type of injury is more common in competitive rowers than recreational rowers. The best prevention is maintaining a fitness program that focuses on the body as a whole and gradually increasing the intensity of training sessions. Stress fractures often occur during the transition from summer to winter training, as rowers increase their use of stationary rowing machines. A good diet also helps strengthen bones, and rowers can benefit from a multi-vitamin. Staying hydrated is critical to preventing injuries, including stress fractures.
5. Banish Bursitis
Bursitis is causes by repetitive movement and results in fluid-filled sacs where the bones, ligaments and tendons connect. Rowers can prevent bursitis by taking frequent breaks during training sessions. During these times, rowers should stretch and walk around. Icing sore joints also helps prevent bursitis. After practices and races, apply ice to sore joints and muscles for about 20 minutes. Keep a towel between your skin and the ice pack.
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