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. Recognizing the signs of these injuries and what causes them is vital in prevention and treatment.

The good news is that hip pain does not mean you need to stop rowing. With the right adjustments to technique, training volume, strength work, and extended help in the form of physical therapy, many rowers can reduce pain and continue training comfortably. This guide explains why hip pain occurs and how to address it.

Why Hip Pain Happens During Rowing

Rowing is a "repetitive motion" sport. Because your hips never stop hinging, they face three main challenges:

• The Workload: Your hips (specifically the flexors and glutes) power the "Catch" and "Drive." They are the engine room of your stroke.

• The Volume: Whether on the water or the erg, the sheer number of strokes adds up. Without sufficient recovery, "use" becomes "overuse."

• The Compensation: If your big powerhouse muscles (like the glutes) get tired, your body recruits smaller, weaker muscles to take over. These smaller muscles aren't built for that kind of load and eventually start to scream.

The "Big Three" Factors

If you're feeling hip pain, it usually boils down to one of these three areas:

Factor	The Problem	The Result
Technique	Small form errors (like "bum shoving" or over-reaching).	Shifts the weight from strong glutes to fragile joints.
Balance	Hip flexors get too tight; glutes stay too "quiet."	An internal tug-of-war that causes strain.
Recovery	Grinding through daily sessions without rest.	Micro-tears in the tissue don't have time to heal.

Most Common Hip Pain Locations in Rowers

Hip pain isn’t the same for every rower. Where you feel pain in your hip can actually tell you a lot about what’s causing it.

1. Front of Hip / Hip Flexor Pain

If you feel pain at the front of your hip, it’s usually because your hip flexors are being used over and over again. This kind of pain often pops up if you’re reaching too far at the catch or staying in a deep hip bend without enough help from your core. Eventually, your hip flexors can get tired out and extra sensitive.

2. Side of Hip / Greater Trochanter Pain

Pain on the outside of your hip usually comes from your glute medius working too hard or from tension in your IT band. This often happens if your hips aren’t very stable or if your legs rotate out too much during the stroke. Rowers who struggle with keeping their hips steady or get tired partway through a session tend to feel this kind of pain more often.

3. Groin Region Pain

Groin pain is usually a sign that your adductors, the muscles on the inside of your thigh, are strained or out of balance. If the muscles you use to pull are stronger than those that stabilize your hip, your groin ends up doing more work than it should. This kind of pain is more common during tough or extra-long rowing sessions.

Paying attention to where your hip hurts can give you valuable indications about what needs attention.

Technique Issues That Lead to Hip Pain

If you’re dealing with hip pain while rowing, it’s usually more about how you’re moving than how fit you are.

Some common technique habits can set you up for hip pain. For example, reaching too far forward at the catch without keeping your core strong puts extra stress on the front of your hip. Many rowers also start each stroke by pulling with their hip flexors instead of powering through the glutes, which can quickly lead to discomfort.

If your posture collapses during the drive, you’ll end up loading your hips and lower back instead of spreading the effort through your legs and core. Problems with timing, such as opening your hips too soon or finishing the stroke too late, also add extra strain.

These technique tweaks may appear minor, but when you repeat them hundreds or thousands of times, they really start to add up and cause pain.

How to Prevent Hip Pain While Rowing

Preventing hip pain requires a combination of strength, mobility, and technical awareness.

Build Balanced Strength

Strong glutes, hip extensors, and deep core stabilizers help control hip motion and reduce overload. When these muscles are doing their job, the hips are better supported through each stroke, and fatigue sets in more slowly.

Warm-Up and Mobility

A proper warm-up prepares the hips for repeated motion. Hip flexor mobilization, thoracic spine mobility, and diaphragmatic breathing help reduce compensations before training begins. On days when the hips feel sore, reducing leverage or intensity early in the session can help.

Technique and Form Drills

Maintaining a neutral pelvis, avoiding excessive reach at the catch, and keeping a smooth transition from drive to finish all reduce hip strain. On rowing machines, adjustments such as footplate height, damper setting, and slide timing can make a considerable difference in hip comfort.

Hip Pain When Using a Rowing Machine

Rowing machines can place consistent stress on the hips, especially when volume is high. Higher damper settings increase resistance and load the hips more aggressively. Lowering the damper can reduce strain without sacrificing conditioning benefits.

Footplate angle and strap tension also matter. Plates set too high or straps pulled too tight can force deeper hip flexion at the catch. Monitoring volume is equally important. Long sessions without breaks often contribute to overuse symptoms.

When Hip Pain Gets Worse After Rowing

Some soreness after rowing is normal, especially when training load increases. However, pain that worsens after each session, lingers at rest, or shows up at night may indicate overuse rather than normal muscle fatigue.

Pain that eases with rest but returns quickly during the next workout suggests the hips are not fully recovering between sessions. Paying attention to these patterns helps prevent longer setbacks.

When to See a Specialist

If hip pain continues despite form changes, strength work, and reduced volume, it may be time to get it assessed and eventually scheduled for physical therapy. Hip and back pain that interferes with daily movement or consistently limits rowing performance is worth addressing early.

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.

Get Help With Rowing-Related Hip Pain

If hip pain is affecting your rowing or training consistency, you don’t have to manage it alone. A movement assessment can help identify what’s driving the discomfort and how to address it effectively.

Our team works with rowers to improve mechanics, build resilience, and sustain training. You can also book an appointment with us on our website or call 202-922-7331 to learn more. Whenever you’re ready, we’re here to help you get back to rowing comfortably.