1. Eat Right
Rib stress fractures are inevitable for many competitive rowers. This type of fracture is more common in elite rowers than recreational rowers. Eating a well-balanced diet can help rowers avoid rib stress fractures. Rowers need to be diligent about getting enough calcium, and should consider taking a vitamin supplement if their daily diet lacks dairy. Athletes who aren't taking in enough calories are susceptible to stress fractures. Rowers should never skip meals and eat high-protein snacks. Staying adequately hydrated, particularly while training, prevents injuries, including rib stress fractures.
2. Gain Some Weight
Most rowers are conscious of their weight. Carrying a lot of weight can be a disadvantage to a crew team, but being underweight can be more detrimental. Underweight rowers are more susceptible to rib stress fractures than rowers who are at their ideal body weight. While training, rowers should participate in exercises designed to build muscle rather than lose weight. Rapid weight loss can be a sign of overtraining, which is another risk factor for stress fractures.
3. Year-Round Prevention
Staying active during the winter months helps prevent repetitive injuries, including stress fractures, during the rowing season. That being said, it's important to not jump into an intense winter-rowing training program. Many rib stress fractures occur as rowers transition into winter training and the use of indoor rowing machines. Rowers should ease into their winter training and slowly increase the intensity of their workouts. Cross-training is recommended. Swimming and cycling help maintain overall fitness without putting any stress on the thoracic muscles.
4. Take a Breather
Taking time off from training at the first sign of soreness can prevent rib stress fractures. If the rib cage becomes tender, rowers should spend a few days swimming and building lower-body strength before returning to rowing. It's tempting for most athletes to train through the pain, but attempting this could cost a rower the rest of the season.
5. Use Those Muscles
Push-ups and other strength building exercises can help prevent rib stress fractures. While doing push-ups, hold yourself with your arms fully extended for 7 seconds before lowering yourself to the floor. Wheelbarrow races are a fun way for crew teams to strengthen their thoracic muscles. Rowers can also hold a light barbell straight in front of the body. Keeping the arm parallel to the floor, move the barbell in the shape of the alphabet.
