Rowing is a nearly complete upper body exercise, but it can be rough on your shoulders. Poor form, over-training, improper machine adjustment or technique and other outside factors can all contribute to shoulder pain that can become bad enough to keep you away from the machine completely. Fortunately, most of these issues can be corrected or at least alleviated enough to allow you to work out.
Conditions
Shoulder pain is difficult to self-diagnose because many different conditions present similar types of pain in a very specific area. Arthritis, bursitis, tendinitis or rotator cuff injuries are all common in rowers because of the sheer force exerted on the shoulder joint. All of these condition involve inflammation of various parts of the shoulder joint, and you can have more than one condition at a time. You may have chronic arthritis that is aggravated by periodic tendinitis, or a minor rotator cuff injury that alters the joint mechanics enough to allow bursitis to develop. The only way to know for sure is to be formally diagnosed by a doctor.
Causes
Rotator cuff injuries may occur suddenly as the result of trauma, but most rowing-related shoulder injuries are the result of poor technique or overuse. Gripping the handles too close to the center throws your shoulders out of alignment and stresses the joints on every pull. Failing to coordinate a torso lean into the pull forces your shoulders and biceps to bear most of the load, and using too much resistance too soon strains joints and tendons that are not yet strong enough to keep up. If you already have even minor arthritis in your shoulders, it can be worsened considerably with even minor stress.
When to See a Doctor
Contact your doctor immediately if you have a fever, swelling or discoloration of the shoulder joint or are unable to use it. Otherwise, take a break from rowing for a few days and apply ice for 15 minutes at a time to ease pain. An over-the-counter pain reliever can help relive inflammation, reducing pain and minor swelling. If your pain gets worse or fails to get better after a week or two, consult your doctor.
Prevention
Keep your back straight and your hands in line with your shoulders when you row, and allow the pull to come from the hips, not the shoulders. Use a resistance level that allows you to maintain proper form. Stretch your arms, shoulders and back before and after every rowing session, and consider taking a preventative ibuprofen and applying ice after your workout, even if your shoulder doesn't hurt anymore. Add an upper body weight routine to your weekly workout schedule to gain strength in the muscles that support your rowing, so you'll be less prone to injury.
Member Comments