1. Get a Grip
Gripping the oars too tightly is one of the notorious causes of wrist tendonitis in rowers. When you're rowing, be conscious of how tightly you're grasping the oar. You want to have a firm hold on the oar without it turning into a death grip. If your knuckles turn white as you row, you need to loosen up a bit. If you have any bad habits with your technique, make an effort to correct them as holding the oar incorrectly can also cause wrist injuries, including tendonitis.
2. Bend and Flex
Stretching before a rowing training session or race can help prevent wrist tendonitis. You should be stretching your entire body before a workout, but it's especially important not to neglect your shoulders, forearms, wrists and hands. Extend your fingers as far as you can and then make a tight fist to loosen the muscles in your hands and wrists. Bend your wrist so your fingers are drawn toward your inner arm, then flex your wrist back. Shake your hands after each stretch. Be gentle when you're performing these stretches as going too far in either direction could lead to a pulled or strained muscle.
3. Don't Be Weak
Add strength training to your fitness program to help protect your wrists. Choose weight-lifting exercises that strengthen and tone your forearms and wrists without putting them under too much strain. For example, jog carrying light barbells but avoid heavy bench pressing.
4. Know Your Limits
Wrist tendonitis and other minor injuries could be symptoms of overtraining. To avoid putting your wrists, and the rest of your body, under too much stress, slowly increase the intensity of your workouts. Listen to your body. If you're having an unusual amount of muscle soreness and joint pain, it's time to take a few days off of training. Make sure you're getting enough rest and drinking enough water to help your body recover from intense training sessions.
5. Put Down the Oars
Wrist tendonitis is caused by the repetitive motions of rowing. Add some cross-training to your fitness program to give your wrists a break. Consider substituting a rowing workout with swimming, cycling or running. Be aware that the vibrations of a bicycle's handlebars can aggravate a wrist injury, so avoid cycling if your wrists are sore.
