1. Imagine the Separation
Bones remain flexible when you're young to accommodate the intense "growth spurts" that children seem to go through. When you reach adulthood, and your growth slows, your bones calcify and become full strength. However, junior rowers are prone to epiphyseal distraction because their bones aren't yet full strength. Epiphyseal distraction happens when smaller pieces of bone, called epiphyses, separate from the long, major bones. Usually, cartilage and tendons hold these together, but they can separate due to heavy weights and repetitive motion. When you know why junior rowers are at risk of epiphyseal distraction, it's easier to imagine what you can do to prevent it.
2. Train Gradually
Overtraining is one of the more common reasons junior rowers get epiphyseal distraction. If it's been a while since you've been on the water, take it easy. If you're new to the sport, don't rush to become the best. Incorporate nutrition, exercise and training into your daily routine, and your skill at junior rowing will come. Expect that your body will be at full bone strength when you are 18 to 20 years old. That's when you can really train hard to increase your maximal strength. This is the best way to prevent epiphyseal distraction in junior rowers, thus decreasing the chance for permanent injury.
3. Abstain from Pain
Epiphyseal distraction is most common in a rower's elbow, hip and knee. If you notice pain in one of these areas, stop training immediately. Rest the area until the pain goes away, then slowly start training again. Pain is the most common symptom of epiphyseal distraction, and the pain isn't necessarily associated with training. Pay attention to your pain levels and stop a problem before it gets bad.
4. Build Strong Muscles
An appropriate strength training routine can help prevent epiphyseal distraction in junior rowers. When you row, either for fun or for competition, you use your core muscles, arms, shoulders and legs. That means you need to work your entire body when you incorporate a strength training routine into your exercise plan. Your goal isn't to bulk up; that can actually decrease your level of endurance. You actually want your muscles to be strong to reinforce the tendons and cartilage that hold the epiphyses to the main bone. That's how strong muscles help keep your body healthy when you row. When you begin a strength training routine, talk to your trainer about muscular endurance. Use low weights and high repetition to train for junior rowing. Slowly increase your weight and your intensity with the advice of your trainer. This routine helps you build muscle appropriate for rowing and reduces your chance of injury.
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