Rowing
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What is Rowing?
Have you ever looked out on your local river or lake and seen what looks like an effortless, gliding shell going across the water? This is rowing; and while it looks easy, things are not always what they appear. What looks to be smooth sailing from the shoreline is actually categorized as one of the hardest sports in the world and one of the best cardiovascular workouts for water or land, utilizing an ergometer (indoor rowing machines).
A rowing team competing on a river.
Is Rowing Better than Running?
There are pros and cons to both rowing and running; they can be beneficial in their own ways if performed with the proper technique. However, if you are looking for an exercise that is less stressful on the lower quadrant of the body, rowing is your best bet. The common misconception is that it is an upper body workout; in reality it is around 80% lower and 20% upper body. The most power comes from the quadriceps, which start the stroke with the driving of the legs. The upper body comes into play with the swing through of the back and then the follow through as arms are pulled into the finish position. If the stroke is done with the proper technique and form, it can put less of a strain on the body than the constant pounding on the pavement.
How Good is a Rowing Machine Workout? Is 20 Minutes of Rowing Enough?
Just like running, there are different workouts that can be performed with rowing. “Steady-state” rowing can be equated to a fast walk/light jogging workout and is a good option for cardiac exercise. On the other hand, as any rower can attest, their hardest workout ever would be an all-out sprint. During this 7-20 minute sprint, maximum heart rate is maintained for the majority of the rowing workout.
Woman rowing in ocean at sunset.
What are Common Rowing Injuries?
Common rowing injuries can involve rib contusion, lumbar spine pain, flexor tendonitis of the wrists, and shoulder impingement. A common misunderstanding that leads to rib contusions is that the handle of the oar/erg needs to be ripped into the body, resulting in bruising of the rib cage. In reality when rowing, the handle should never really hit the body and should have a fluid motion of bringing it and smoothly pushing it away. If the handle is pulled in too hard repeatedly, it can lead to bruising and eventual stress fractures to the rib cage. Lumbar spine pain and shoulder impingement can both be avoided with proper form, including keeping a straight back with shoulders pulled back. Flexor tendonitis of the wrists, which can eventually lead to carpal tunnel, comes from gripping the handle too tightly. A tight grip is unnecessary and can cause inflammation of the tendons, leading to irritation and pain. Steps to avoiding this include a pre-exercise warm-up, icing afterwards, and listening to your body and resting when needed.
Male and female rowing in a gym.
How Do You Prevent Rowing Injuries?
The majority of rowing injuries are completely preventable if proper technique is used. One of the most common issues seen at the gym involves the fan on the side of the erg. This controls the drag factor or how much weight is on the handle; often athletes will crank it all the way up to 10. That fan should be placed around the 3-4 mark; this equates an oar moving through rather choppy water. In contrast, setting it to 10 is more along the lines of the blade moving in the thickest quicksand.
Along with not keeping a proper straight back (think about deadlift form with chest out and a straight spine) improper setting of the fan are the main factors of back injuries with erging. Just like any other type of exercising, proper rest periods and rotating muscle groups utilized can help to prevent injuries. Fueling the body properly and taking the time to recover with stretching and hydrating will ensure the body stays in optimal shape.
With the St. Johns flowing right through Jacksonville, there are multiple rowing clubs that are available to novices of all age ranges that are trying to pick up the sport. Try rowing out one day and experience it yourself!
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Jacksonville Orthopaedic Institute
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