Rowing Injuries: Common Issues and How to Prevent Them for Long-Term Performance

Rowing is a full-body, low-impact workout. That said, the repetitive nature can lead to overuse injuries, especially in the hips, ribs, lower back, and shoulders. Knowing to recognize the signs of these injuries and what causes them is vital in prevention and treatment.

Hip Pain

Hip pain in rowers is often associated with fatigue or other soft-tissue complaints from the repeated flex and extend movements during the rowing stroke. Because of this movement repetition, your hip flexor muscles, especially the rectus femoris, can overwork and develop tension. Symptoms usually consist of pain at the front of the hip (or upper thigh), which may worsen while rowing or after a rowing session.

Prevention

Addressing hip pain involves a combination of specific strength training—particularly of the glutes and deep core stabilizers—and regular mobility work. On each stroke, there are ways to minimise excess strain like ensuring that the form in the catch position is optimal and that the hips do not get over-compressed. Warm-ups need to include dynamic movements that will open the hips and load the muscle.

Rib Pain

Rib pain in rowers is usually a sign of rib stress injuries caused by repetitive strain the rib cage takes on when conducting a rowing motion. These injuries can also vary in type, from muscle strains to stress fractures, and they are common among athletes who train at high volumes.

When you row, the muscles located around your rib cage are engaged with every stroke, which is particularly the case during faster or higher-effort workouts, which can lead to rib pain. If you row a lot but don’t rest enough or build proper strength in other muscle groups, those working muscles can begin to pull on the bones to which they’re attached. Over time, this can result in small cracks or stress reactions in the ribs.

Prevention

Structured training with appropriate rest and recovery is crucial. Implementing diaphragmatic breathing and thoracic mobility drills will help lessen compensatory movement patterns. Strength training—especially things that support the rib cage musculature, like rotational core work—builds the resilience we need. Monitoring early signs—for example, localized rib pain that gets worse with deep breathing or trunk rotation—can halt long-term downtime.

If the pain is persistent, the best solution would be to visit a physical therapist.

Lower Back and Shoulder Pain

Lower back pain and shoulder pain are the most common rower complaints and are often caused by overlapping movement deficiencies and technique breakdowns. Both regions are involved in the rowing stroke and are subject to cumulative load, particularly in endurance-dominant training blocks.

Pain in the lower back can often mean you need better strength of those muscles or an improvement in glute or core strength. In the shoulders, weak stabilizing muscles and poor control can lead to pain or overuse. When you’re tired, you may activate the wrong muscles to compensate, increasing your chances of being injured. A stiff upper back and tight hips can also cause your lower back and shoulders to overwork.

Prevention:

Good technique, particularly from the catch to the drive, is essential to preventing back and shoulder problems. Strengthening your core, glutes and upper back keeps your body aligned throughout each stroke. The same is true of staying flexible through your upper back, hips and hamstrings, which also lessens strain. Don’t work through pain—take rest days well, especially when your training is hard. If you’re rowing at home, video-recording yourself is a way to identify small problems before they turn into injuries.

When to See a Specialist

If pain is affecting your rowing or daily life, it’s time to get it checked out. A physical therapist or sports medicine expert can catch small problems before they turn into bigger ones. They’ll look at how you move, help correct your technique, and create a plan to get you back on the water safely. If you’re looking for professional guidance on how to get better, you can book with one of our physical therapists today.