Sports Physical Therapy Institute

Maintaining the US Rowers' health and optimal performance is an extraordinary challenge in the final two years before the 2004, 2008 and now the 2012 Olympic games. These athletes were exposed to intense training, and physical and emotional stress in a highly competitive atmosphere for an extended period of time. Medical intervention, physical rehabilitation, chiropractic treament, massage therapy, and preventative exercise programs were used regularly to keep the team healthy. The ultimate reward for the hard work were the GOLD and SILVER medals the Men's and Women's Heavy Weight Eight boats brought home respectively in 2004 and the GOLD and BRONZE in the Women's and Men's Heavy Weight Eight boat respectively in 2008!

Rowing Injuries Same Across the Board
Treating rowers for many years, a common thread has been found-the injuries are similar in nature. Repetitive stress injuries are the most common type regardless of age, experience, or level of competition.

The repetitive nature of rowing and "erg" training in an unsupported seated posture places abnormal stresses on muscles, joints, and soft tissue structures. Over time, prolonged muscle tension, muscular inmbalance, and altered body mechanics can occur. When left unattended, the overstressed tissues can break down and may not provide adequate support to the surrounding joints and connective tissue structures. This can cause pain, dysfunction, and an inability to continue training.

However, athletes with repetitive stress injuries don't always seek medical attention for fear of having to srop rowing. This can lead to compensatory body mechanics in order to avoid pain while training. Unfortunately, this may do more harm than good. Eventually, the injury worsens, pain is unavoidable and by the time the athlete does seek help there are usually multiple injuries that need rehabilitation. That's why it is imperative to do everything possible to avoid these injuries in the first place. It's all about PREVENTION. It is essential to continually maintain flexibility, normal tissue length, joint mobility, stability, and muscular balance to keep healthy and performing at peak levels.

What Causes Repetitve Stress Injuries?
There are so many contributing factors of stress injuries, it is easy to see why so many rowers experience this type of injury sometime during their career. With so many causes, it is even more important to be proactive in training to help overcome these factors.

Where Do These Repetitve Stress Injuries Occur and How Can I Avoid Them?
Common injury sites include the neck, shoulders, elbows, ribs, low back, and hips. It may be impossible to completely eliminate the risk of stress injuries; however, with the proper Prevention Training Program, you can signifcantly reduce the risk as well as maintain and even improve Rowing performance.

What's the Training Program About?
The program consists of stability ball (exercise ball) exercises, stability/mobility exercises, and stretching exercisesto both rehabilitate and prevent repetitve stress injuries.

The stability ball may be one of the best exercise devices developed. Not only is it inexpensive and doesn't take up a lot of space, it can be used for numerous stretches and functional exercises a weight machine could never replicate. It is an excellent adjunct to strength and conditioning training associated with rowing.

It is important to know the Principles of Stability Ball and Stretching Exercises before incorporating any of the following training programs into your routine.

Principles of Stability Ball Training and Stretching

When using a stability ball it is important to follow these guidelines. They will ensure that you are performing the exercises safely and you are getting the most benefit from every repetition.
1.  Move in a slow, controlled manner.
2.  Maintain proper form with a neutral/pain-free trunk and neck position.
3.  Exhale upon exertion, inhale on return to start position of each repetition-this encourages trunk abdominal control and trunk stabilization.
4.  Move through full available range of motion each repetition.
5.  Avoid painful ranges of motion, postures, and positions.
6.  Avoid large meals for 1-2 hours prior to performing stability ball exercises.
When performing the stretching exercises outlined in the training programs, follow these simple rules.
1.  Hold each stretch for 30 seconds and repeat 2-3 times on each side.
2.  Alternate stretches to each side to allow proper rest period.
3.  NEVER bounce while stretching.
4.  Stretch to the point of slight discomfort, but NEVER pain.
5.  Maintain proper form to attain an effective stretch.
6.  Stretch tight muscle groups daily until optimal tissue length is achieved. Maintenance of normal muscle length may require stretching only 2-3 times per week.

Advantages of Stability Ball Training:
1.  Provides unstable base to challenge core stabilizers to maintain balance.
2.  Allows for a variety of difficult functional movement patterns and positions not normally attainable.
3.  Maintains connection and coordination of trunk and extremities essential to rowing.
4.  Emphasizes joint stability during weight bearing while body is in motion.
5.  Coordinates muscle activity of multiple body parts simultaneously.
6.  Emphasizes balance, breathing, and coordination.
7.  Actively stretches and relaxes muscle groups while opposing muscle groups work through full range of motion.
8.  Provides low load training to reduce stress on joints.

Rower's Training Program

These exercises have been utilized by the US National Rowing Team, Princeton University, Harvard University, Rutgers University, as well as recreational rowers. This program is not intended to replace current training nor is it to act as treatment for repetitve stress injuries. It should be used as an adjunct to a strength and conditioning program and if you have an injury, consult your physician or physical therapist to make sure you are getting the proper rehabilitation.