Prevent Injuries When Rowing. Rowing is one of the most enjoyable activities you can partake in Texas during the summertime. Moreover, the best thing about this recreational pursuit is that it keeps you physically fit and mentally stimulated.
However, it is important to note that rowing is also a major factor contributing to several physical injuries during this season. Here’s a safety guide that can help you prevent those injuries when you’re out on the water:
Common Injuries to Know About
The most common rowing-related physical injuries include:
- Lower Back Pain. The constant bending and exertion it takes to paddle your boat when you’re rowing can lead to severe lower back pain.
- Upper Back Pain. Mild pain in the neck, shoulders, and upper back can also lead to muscle tenderness.
- Blisters. Hand blisters are a common injury when you’re paddling.
- Rib Stress Fractures. Most physical injuries occur when you apply more effort and stamina than your body can handle when you’re rowing.
- Wrist Tendonitis. Its symptoms include swelling and wrist pain.
- Knee Pain. You can experience constant pain beneath the knee caps upon moving your knee joints after a long rowing trip.
The Major Risk Factors
While the mentioned physical injuries aren’t deadly by any means, they can still cause you severe pain for a long time. These are the major factors that increase the risk of these injuries when you’re rowing:
- Prior Injuries. When you’re already hurt (because of the back, wrist, and knee issues), rowing makes it more likely to enhance those injuries.
- Bad Technique. Not sitting correctly in the boat or practicing uncoordinated rowing technique can lead to rowing injuries.
- Lack of Physical Fitness. People with poor posture, weak abdominal muscles, and inflexible muscles are likely to get injured when they’re rowing.
- Too Much Pressure. If you spend too much time rowing, it puts pressure on the muscles, which leads to severe muscle injuries.
Precautions to Consider When Rowing
Here are a few precautions you should consider for avoiding physical injuries when you’re rowing:
- Warm-up before you step in your boat, as it flexes your muscles, preparing them for the upcoming physical exertion.
- Undertake a physical fitness program that explicitly focuses on improving your abdominal and back muscles before your summer rowing sessions.
- Practice regular flexibility exercises for your back muscles.
- Perfect your rowing technique by seeking advice from a mature rowing coach.
- Respect your limitations when you’re rowing and don’t overexert, as that leads to fatigue and stressed muscles.
- Perform some aerobic activity that strengthens your knee joints and wrist muscles, like cycling and swimming.
- Make sure you take care of your back in everyday life and lift the heavy objects correctly.
- Don’t row against the tides and make a conscious effort to go with the water flow.
- If your boat encounters damage and fills up with water when you’re rowing, stay with it instead of abandoning the vessel. Wave your arms to flag the attention of the nearby rowers to help you out.
By following the instructions provided in this safety guide, you can prevent the chances of physical injuries to a significant extent!