Rowing is a full-body sport that demands strength, endurance, technique, and mental focus. But despite being low-impact, the repetitive nature of the rowing stroke and high training volumes make rowers susceptible to a range of overuse injuries.

Whether you’re a competitive rower or a weekend sculler, understanding common rowing injuries and how physiotherapy can help is essential to keeping your body healthy and your performance optimal.

Common Rowing Injuries

1. Lower Back Pain

Cause: Poor technique, fatigue, or spinal flexion during the catch and drive
Symptoms: Dull or sharp pain in the lumbar region, stiffness after rowing
Treatment: Core stability work, manual therapy, spinal mobility exercises

2. Rib Stress Fractures

Cause: Repetitive torso rotation, overtraining, poor bone loading mechanics
Symptoms: Localized rib pain, worsened by deep breathing or rowing
Treatment: Load management, bone health assessment, gradual reintroduction to training

3. Knee Pain (Patellofemoral Syndrome or Tendonitis)

Cause: Excessive https://www.prettophysio.co.za/knee-injuries/knee compression at the catch, poor quadriceps strength
Symptoms: Pain around or behind the kneecap during rowing or squatting
Treatment: Quadriceps strengthening, patellar taping, technique correction

4. Wrist and Forearm Tendonitis

Cause: Over-gripping the oar, poor wrist alignment, high stroke rate
Symptoms: Aching or burning pain in the forearm, reduced grip strength
Treatment: Grip retraining, forearm stretching, tendon loading protocols

5. Shoulder Impingement or Rotator Cuff Strain

Cause: Improper alignment during the catch or finish, muscle imbalance
Symptoms: Pain during shoulder movement, weakness or clicking
Treatment: Scapular control training, rotator cuff strengthening, dry needling

How Physiotherapy Supports Rowers

Comprehensive Assessment

Physiotherapists assess movement patterns, posture, and rowing technique to identify the true cause of pain or dysfunction, not just the symptoms.

Sport-Specific Rehabilitation

Rehab isn’t one-size-fits-all. Your treatment plan will focus on restoring full range of motion, control, and strength, specific to rowing biomechanics.

Technique & Ergonomic Corrections

Rowing injuries are often linked to technique flaws. Your physio can work with you (and your coach, if applicable) to adjust your setup, foot stretcher position, or stroke pattern.

Performance Enhancement

Physiotherapy not only treats injuries but helps rowers improve power, stability, and movement efficiency, which can shave seconds off your split times.

How to Prevent Rowing Injuries

• Warm up thoroughly with mobility drills before each session
• Strengthen your core, glutes, and posterior chain regularly
• Avoid overtraining. Prioritize rest and recovery
• Monitor your technique, especially during high-volume or erg sessions
• Cross-train with low-impact strength and mobility workouts

When to See a Physiotherapist

If you’re experiencing any of the following, it’s time to book in:

• Ongoing pain that limits your training or daily life
• Discomfort after erg sessions that lingers more than 48 hours
• A drop in performance with no clear cause
• Repeated injuries in the same area
• Pain during sleep or basic movements

Early treatment = faster return to rowing.

At Pretto Physiotherapy, we help rowers of all levels recover from injury and reach their peak physical potential. Whether you’re managing chronic back pain or rehabbing a rib injury, our experienced physiotherapists use evidence-based methods to keep you strong, mobile, and pain-free.

Book your appointment today and take the next step toward sustainable rowing performance.

FAQs About Rowing Injuries and Physiotherapy

Q: Should I stop rowing if my back hurts?
A: Rest is important, but don’t guess. A physiotherapist can help assess the cause and keep you active with modified movements.

Q: How long does it take to recover from a rib stress fracture?
A: Typically 6–8 weeks, depending on the severity and how early it’s diagnosed. A progressive return-to-rowing plan is key.

Q: Can physiotherapy improve my rowing performance even if I’m not injured?
A: Absolutely. Physiotherapists can help optimize your movement patterns, strength, and flexibility to enhance performance and prevent injury.

Final Thoughts

Rowing is one of the most demanding (and rewarding) sports out there, but the demands it places on the body mean injury prevention and recovery should be taken seriously. With professional physiotherapy, you can stay on the water longer, perform better, and train smarter.