As fall training ramps up and rowers return to higher volumes on the water and erg, the risk of overuse injuries rises sharply—especially for athletes who’ve taken time off over the summer. Without a targeted approach to mobility and strength, it’s easy for nagging pain in the back, ribs, or shoulders to derail performance early in the season.
At Princeton Sports and Family Medicine, P.C. in Lawrenceville, New Jersey, we regularly work with rowers to build resilient movement patterns that reduce injury risk. The key lies in identifying common breakdowns and addressing them proactively. Here are three priority areas for injury prevention this fall:
A stiff upper back limits rotation and puts added stress on the lower back and shoulders. This compensation often leads to rib stress injuries or lumbar spine irritation.
Why it matters:
Rowing demands controlled thoracic extension and rotation
A mobile thoracic spine allows for cleaner catch position and a smoother recovery phase
Without it, rowers tend to overcompensate through the lumbar spine or shoulders
Mobility exercises to include:
Thoracic open books
Cat-cow with rotation
Foam roller extensions with overhead reach
Thread-the-needle drill
Tip: Include thoracic spine mobility drills in your daily warm-up—even 5 minutes makes a difference.
The hip joint is central to every phase of the rowing stroke. Poor hip control leads to compensations like excessive lumbar flexion at the catch or overuse of the quads during the drive.
Why it matters:
Hip stability supports clean power transfer during the drive
It protects the spine and allows for efficient leg drive
Weakness here often contributes to low back and SI joint pain
Strength and control drills to prioritize:
Side-lying hip abductions
Mini-band monster walks
Single-leg glute bridges
Eccentric step-downs or skater squats
Tip: Focus on controlling motion under fatigue—try single-leg work at the end of a strength session to simulate race fatigue.
The glutes, hamstrings, and back extensors drive performance and protect against injury. Rowers who lack posterior chain strength tend to become quad-dominant, leading to poor mechanics and chronic overload patterns.
Why it matters:
Glutes and hamstrings power the drive and stabilize the pelvis
Strength here reduces strain on the lower back and knees
A strong posterior chain improves propulsion without sacrificing control
Essential exercises:
Romanian deadlifts (RDLs)
Nordic hamstring curls
Banded hip thrusts
Prone hamstring curls with sliders
Tip: Focus on slow, controlled eccentric movements. Quality over quantity pays dividends early in the season.
Fall is a time to lay the foundation—not just for endurance and technique, but also for injury prevention. Taking just 15–20 minutes each session to reinforce thoracic mobility, hip control, and posterior chain strength can reduce injuries, boost performance, and keep rowers consistent through the critical early months of training.
Need help designing a customized injury prevention plan? Contact Princeton Sports and Family Medicine, P.C., at our Lawrenceville office. Our team works closely with rowers and coaches to assess movement, identify weaknesses, and build tailored programs. Book an appointment online or call our office today to get started.
