Rowing: returning after an injury

Risks and order of return

The back, ribs and hands take a lot; resume on the ergometer at low resistance, keeping technique before power.

Rowing: start on the ergometer at low stroke rate and low resistance. Keep your back straight at the finish, then lengthen sessions before raising the rate.

Bringing the movement back in four stages

1. 1

   Rowing machine or boat at a low rate, short sessions, very light pressure.

2. 2

   Longer sessions at a low rate, clean technique, light pressure.

3. 3

   Moderate rate and pressure, short sets.

4. 4

   High pressure and rate, intense sets, starts and competition.

Common injuries in this sport

• Lower back (lumbar)Keep the back neutral, drive with the legs and reduce rate and resistance at first.
• Shoulder (rotator cuff)Avoid very hard pulls and a very high finish; work the technique slowly.
• WristKeep a flat wrist on the oar and shorten sessions at first.

Preparation exercises

• Hip hinge (light deadlift)

  Standing with a straight back, push the hips back while lowering a light weight along the shins, then rise squeezing the buttocks.

  To start: 3 sets of 10 with a light weight, every other day.

  Variations, mistakes and progression

  Easier

  No weight, hands sliding down your thighs.

  Harder

  Slightly heavier weight, or the single-leg version.

  Common mistakes

  • Rounding the back.
  • Bending the knees like a squat instead of pushing the hips back.

  Moving on

  When 3 × 12 is done with a straight back and no pulling at the back of the thigh the next day.

• Glute bridge

  Lying on your back, knees bent, lift the hips squeezing the buttocks, hold 2 seconds, lower slowly. Later: on one leg.

  To start: 3 sets of 12, 2 seconds at the top, every other day.

  Variations, mistakes and progression

  Easier

  Smaller range, feet closer to the buttocks.

  Harder

  On one leg, then with your shoulders on a sofa.

  Common mistakes

  • Arching the lower back instead of squeezing the glutes.
  • Letting the knees drift apart or together.

  Moving on

  When 3 × 12 on one leg is easy, with the pelvis staying level.

• Scapular retraction (band row)

  Band anchored in front of you, pull the elbows back bringing the shoulder blades together, return over 3 seconds.

  To start: 3 sets of 12, 3 seconds back, every other day.

  Variations, mistakes and progression

  Easier

  No band, just bring the shoulder blades together.

  Harder

  Stronger band, with a 2-second hold at the back.

  Common mistakes

  • Shrugging the shoulders to the ears.
  • Pulling with the hands rather than the shoulder blades.

  Moving on

  When 3 × 15 with a medium band is easy.

• Forearm plank

  On forearms and knees (later toes), body aligned, hold 20 to 30 seconds without sagging the back.

  To start: 3 holds of 20 seconds, every other day.

  Variations, mistakes and progression

  Easier

  On your knees, or hands on a table.

  Harder

  On your feet, then lifting one foot for a few seconds.

  Common mistakes

  • Hips too high or lower back sagging.
  • Holding your breath.

  Moving on

  When you can hold 45 seconds on your feet, body aligned.

• Bird dog

  On all fours, extend one arm and the opposite leg keeping the back steady, hold 5 seconds then switch.

  To start: 3 sets of 8 per side, 5-second hold, once a day.

  Variations, mistakes and progression

  Easier

  Leg only, or arm only.

  Harder

  10-second holds, then bringing elbow and knee under the belly between reps.

  Common mistakes

  • Lifting the leg too high and arching the back.
  • Letting the pelvis rotate.

  Moving on

  When 3 × 10 is done without the pelvis moving (a glass on your lower back would not fall).

• Straight-arm band pulldown

  Band anchored high in front of you, trunk slightly forward: pull your almost straight arms down to your thighs, lowering the shoulder blades like a swimming stroke, then return over 3 seconds.

  To start: 3 sets of 12, 3 seconds back, every other day.

  Variations, mistakes and progression

  Easier

  Lighter band, smaller range.

  Harder

  Stronger band, then one arm at a time, alternating like front crawl.

  Common mistakes

  • Bending the elbows and pulling with the biceps.
  • Shrugging the shoulders on the way back.

  Moving on

  When 3 × 15 is easy with no shoulder pain: bring back your sport’s movement at low intensity.

• Prone back extension

  Lying on your front, hands by your temples, eyes on the floor: lift your chest a few centimetres while squeezing your glutes, hold 3 seconds, lower slowly.

  To start: 3 sets of 10, 3-second hold, every other day.

  Variations, mistakes and progression

  Easier

  Arms by your sides, barely lift the chest.

  Harder

  Arms straight in front (Superman position), or opposite arm and leg together.

  Common mistakes

  • Lifting the head and tipping the neck back.
  • Going too high and arching the lower back.

  Moving on

  When 3 × 12 is easy with no lower-back pain the next day.

The doses are starting points. Stay at 2 out of 10 discomfort at most, during and the next day; otherwise switch to the easier version or go back to the previous exercise.

Equipment and set-up

• Footplate and slide settings checked with a coach.
• Gloves or hand protection against blisters.
• Technique corrected on the ergometer before returning to the water.