It doesn’t matter how strong, fast, or technical you are if you’re too hurt to row your seat. Check out this collection of articles for how you can use the weight-room to reduce your risk of these common rowing injuries.
There are four main goals of the general preparation block of training. One of the most important is to restore muscular balance after a hard competitive season. Check out this article to learn what imbalances commonly occur and how you can train to set them right again.
Snapping hip syndrome is an injury that I struggled with personally and know how frustrating it is to be sidelined by an injury with an unclear diagnosis and path to resolution. Like all of these injuries, “an ounce of prevention is worth a pound of cure,” so start including some of these preventative measures to stay healthy and keep getting faster!
The rib stress fracture is a rowing injury that plagues up to 24% of rowers and is to blame for the most time lost from on-water training and competition . Because bone injuries can only be healed by time, prevention, not treatment, is everything for this injury. In 2007, the Journal of Sports Medicine claimed that, “the pathology and prevention of rib stress fractures will be one of the most useful areas of research in rowing training.” It’s been nine years and we’ve gone through two generations of rowers since then, and where are we on that? It’s time for rowing to break into the 21st century and get current with injury prevention.
Planning periodic times of decreased loading or intensity of training is an important part of putting together a training plan. Just planning a strategic deload is a good start, but we can do better than simply a week off of training. Check out these three additional options for deloading to get the most out of your week of rest and recovery.
It is perfectly natural, possibly even desirable, to feel a bit run down and fatigued at certain points of an annual training cycle. Competitive endurance sports ARE hard work. However, many natural work-a-holic rowers don’t know when enough is enough. This article covers the basic math of balancing your training with your recovery, how to know if you’ve dug a little too deep, and how to get back out of the hole.
9 times out of 10, when one of my rowers says, “coach, my back hurts,” a few sessions of this stretching sequence plus some general foam rolling of the lower body has them right before their next workout. This is also a great 10-minute mobility series during heavy training times and as general prevention of low back pain in rowing.
Episode 3 of the Strength Coach Roundtable is 55 minutes long as Blake, Joe, and I focus on strength training for preventing rowing injuries. We discuss overtraining indicators and solutions, back injuries, common misconceptions of strength training, and why we all hate the bench pull.
If you recover harder, you can train harder. Episode 4 is 55 minutes long and will teach you how you can develop your own personal in-home recovery protocol to improve your recovery from hard rowing training.
In episode 8, we take a 1-hour deep dive into the rib stress injury. Guest Karen Calara is a physical therapist and rowing specialist with over 20 years of experience dealing with our problems. Learn the mechanics of injury, risk factors, diagnosis and assessment, and Karen’s plan for rehab and recovery.