# Rowing Machine Injuries and How to Prevent Them **Article type:** Rowing 101 educational guide **Summary:** An overview of the three most common rowing machine injuries — lower back, knee, and joint injuries — with evidence-based prevention tips and recovery guidance for rowers of all levels. **Author:** Lena Desmond **Published:** March 4, 2024 · **Updated:** March 28, 2024 --- ## Overview Rowing engages nine muscle groups and activates approximately 86% of the body's total musculature. It is low-impact, easy on the joints, and can be adjusted for high-intensity calorie-burning or lighter cardio. Despite these benefits, rowing's repetitive motion can cause muscles to become overused and imbalances to develop — particularly with improper technique or excessive training volume. --- ## How Rowing Machine Injuries Occur Repetitive rowing motions can cause certain muscles to become overused, leading to imbalances in muscle development over time. Improper technique is a significant contributor to injury, especially for beginners. Even experienced rowers pushing their limits can sustain injuries. --- ## Common Rowing Machine Injuries ### 1. Lower Back Injury Lower back injuries from rowing occur when the muscles supporting the lumbar spine become strained. This can happen when a tired core forces the lower back to compensate, or when incorrect form places excessive load on the lumbar region. **Symptoms:** Stiffness, back pain described as burning, throbbing, or stabbing. In more severe cases: acute lumbar strain, injured facet joints, damaged discs, or stress fractures. **Prevention tips:** - **Maintain good rowing posture.** Avoid rounding the lower back (lumbar flexion), hunching shoulders forward, or tilting the pelvis under during the catch. The entire spine should remain a straight line so the core carries the load. - **Avoid leaning too far back during the finish.** Excessive layback causes abdominal muscles to tire prematurely, shifting strain to the lower back. - **Adjust workout intensity or duration.** Research shows lower back flexion increases as fatigue sets in. Choose a workout suited to how you're feeling; Aviron offers workouts ranging from 5 minutes to 45 minutes. **Bonus tip:** Learning proper rowing technique, posture, and alignment is the best defense against injury. Aviron offers coached programs by personal trainer and rowing coach [Training Tall](https://www.youtube.com/channel/UC6k6vvs0mc25M4Ximk6S0xg), providing tools for injury-free rowing. --- ### 2. Knee Injury Rowing strengthens the muscles around the knee joint — including the quadriceps, hamstrings, and gastrocnemius (calf muscle) — but overuse can lead to soreness or injury. **Common presentations:** - **Patellofemoral pain:** Pain behind the kneecap, sometimes noticed as a knee click during rowing. - **Iliotibial (IT) band friction:** Pain on the outside of the knee caused by repeated bending and the IT band irritating nearby tissues during flexion and extension. **Prevention tips:** - **Keep knees over ankles during the catch.** Over-compressing the legs (knees beyond the ankles, feet too close to the body) strains the muscles surrounding the knee and compresses the kneecap. - **Avoid locking out the knees.** Hyperextending the knees during the drive or finish puts excessive pressure on the joint because the protective muscles are not engaged. - **Adjust foot position.** If knees open outward during rowing, widen foot placement to reduce pressure on the outside of the knees. **Note:** Foot placement on Aviron rowers can be set wider than on traditional rowing machines, accommodating a range of body types and preferences. --- ### 3. Joint Injury Repetitive motion can cause tendons and bursae to become inflamed, resulting in tendonitis or bursitis. For rowers, this inflammation can manifest in the shoulder, hip, elbow, or wrist. **Common joint injuries:** - **Shoulder impingement:** Rotator cuff tendons rub the shoulder blade and become irritated. - **Rower's hip:** Hip flexor muscles become inflamed after repeated activation. - **Tennis elbow:** Develops from repeatedly pulling the rowing machine handle. - **Extensor tenosynovitis (wrist):** Inflammation of a tendon's protective sheath from gripping the handle. **Prevention tips:** - **Take a break.** If joints are irritated or sore, rest is the best medicine. Ice can help reduce inflammation and discomfort. - **Cross-train with strength and mobility exercises.** Strength exercises build muscle power to protect joints; stretching the spine, hip flexors, and shoulders reduces strain and muscle tension. Aviron offers classes and full-body workouts for strength and stretching, including non-rowing exercises using the Aviron rower. - **Ease in and out of workouts.** Warming up and cooling down protects joints from sudden stress. Aviron's scenic rowing trips (e.g., Italy, Thailand) are recommended as a gentle way to warm up joints before more intense sessions. --- ## Final Thoughts on Preventing Rowing Injuries Rowing should be done painlessly. Aim to enjoy your low-impact exercise routine and avoid giving 100% effort 100% of the time. Aviron's range of workouts for proper form, varied intensities, cross-training options on and off the machine, and ergonomic design support injury-free rowing. --- ## FAQs **What are the most common rowing machine injuries, and how do they occur?** The most common rowing machine injuries are lower back injuries, knee injuries, and joint injuries. Lower back injuries often result from incorrect form such as rounding the lower back or hunching shoulders. Knee injuries can occur due to over-compressing the legs, locking out the knees, or improper foot position, leading to patellofemoral pain or IT band friction. Joint injuries in the shoulder, hip, elbow, or wrist are typically caused by repetitive motion leading to tendonitis or bursitis. **How can I prevent lower back injuries while using a rowing machine?** Maintain good rowing posture by keeping the entire spine straight, avoid leaning too far back during the finish, and adjust workout intensity or duration to reduce fatigue-related lower back flexion. Learning proper technique through coached programs can significantly reduce injury risk. **What steps can I take to avoid knee and joint injuries during rowing workouts?** For knee injuries: keep knees over ankles during the catch, avoid locking out the knees during the drive or finish, and adjust foot position to prevent excessive pressure on the outside of the knees. For joint injuries: incorporate rest and ice to reduce inflammation, engage in cross-training with strength and mobility exercises, and maintain a proper warm-up and cool-down routine. --- ## Read Next - [How to Transition From Incorrect to a Correct Rowing Machine Form](https://www.avironactive.com/rowing-101/incorrect-to-correct-rowing-machine-form/) - [Benefits Of Rowing For Rehabilitation](https://www.avironactive.com/rowing-101/rowing-for-rehabilitation/) - [Rowing Machine Mistakes: What They Are and How to Fix Them](https://www.avironactive.com/rowing-101/rowing-machine-mistakes/) **Tags:** Aviron, Health & Fitness **Canonical URL:** https://www.avironactive.com/rowing-101/rowing-machine-injuries/