What Are Rowing Injuries?

Rowing injuries usually develop from repeated load through the lower back, ribs, knees, and shoulders. Although rowing is a non-contact sport, high training volume and repeated stroke mechanics can strain tissues over time.

Most rowing injuries fall into two categories:

• Overuse injuries from repeated strokes and training load
• Acute injuries after a sudden spike in load, fatigue, or technique breakdown

Low back pain is the most commonly reported issue in rowers. A scoping review reported low back pain incidence of 1.5–3.7 per 1000 hours of rowing training and competition, with wide variation in 12-month prevalence across studies. Competitive injury surveillance in Australian international rowers also shows that injuries are common across long training blocks and seasons.

Other common problem areas include rib stress injuries, knee pain, wrist tendinopathy, and shoulder injuries.

Who Gets Injured in Rowing?

Both recreational and competitive rowers experience rowing injuries. However, the drivers often differ.

Competitive rowers may train multiple times per day. As a result, cumulative load increases through the spine and ribs. When fatigue rises, technique can drift, and tissue stress may climb.

Recreational rowers often develop symptoms when:

• Training volume increases too quickly
• Erg sessions ramp up without recovery
• Trunk endurance or hip mobility is limited
• Strength work is unbalanced or poorly supervised

Evidence from amateur rowing suggests injuries are also common outside elite sport. One study reported an injury rate of 5.7 injuries per 1000 sessions, with the lower back showing a high injury proportion.

Junior and lightweight rowers can present with rib stress symptoms, especially during heavy training phases. Masters rowers more often report persistent stiffness, tendon overload, or recurrent back symptoms.

Where Do Rowing Injuries Occur?

• Lower back — repeated lumbar flexion under load, often worse with fatigue
• Ribs — stress reaction linked to repeated force transfer and trunk demands
• Knee — compression and tracking load during the drive phase
• Wrist — feathering, gripping, and repetitive tendon load
• Shoulder — repeated pulling, overhead gym work, and scapular control fatigue
• Forearm/elbow — sustained grip force and repetitive wrist work

Why Rowing Causes Injuries

Rowing combines repeated spinal flexion-extension, high leg drive force, sustained grip load, and powerful trunk sequencing. When technique changes under fatigue or training volume spikes, load spreads differently across joints and tendons. Over time, this can exceed tissue tolerance and lead to rowing injuries.

Most Common Rowing Injuries

• Lower Back Pain – Most commonly reported. Often linked to repeated flexion under load and technique drift.
• Rib Stress Fracture – More frequent in high-volume training blocks, particularly in competitive rowing.
• Patellofemoral Pain (PFPS) – Can build with repeated knee compression during drive, especially with poor control.
• Wrist Tendinopathy – Feathering and grip load can irritate wrist tendons over time.
• Rotator Cuff Tendinopathy – May develop with repetitive pulling and shoulder control fatigue.

How Physiotherapy and Massage Can Help

Physiotherapy for rowing injuries starts with a focused assessment of stroke mechanics, load tolerance, strength, mobility, and recovery habits. Your physiotherapist will then map a staged plan that may include training modifications, technique cues, graded strengthening, and return-to-water progression.

Massage may help with comfort, tone, and recovery, particularly during heavy training blocks. However, it works best alongside active rehabilitation such as core stability exercises and structured strength work.

When to See a Physiotherapist

Book an assessment if you notice:

• Pain that persists or worsens after rowing or erg sessions
• Rib pain with breathing, pushing, pulling, or trunk rotation
• Loss of power, control, or confidence in the stroke
• Recurring symptoms that return after “settling”
• Reduced performance due to load intolerance

Early assessment often leads to a safer and faster return to sport.

Injury Prevention Tips

• Increase rowing volume gradually, especially after breaks
• Keep strength work consistent during the season
• Build trunk endurance and hip control for repeated strokes
• Use technique feedback (coach/video) when fatigue rises
• Balance erg volume with recovery and sleep
• Address early symptoms rather than training through pain

Returning Safely to Rowing

Return with graded exposure. Increase duration first, then intensity. Track symptoms during rowing and again 24 hours later. Maintain conditioning and strength training while you build water volume.

Related Conditions and Articles

• Lower Back Pain
• Rib Stress Fracture
• Knee Pain
• Patellofemoral Pain (PFPS)
• Wrist Tendinopathy
• Shoulder Pain
• Rotator Cuff Tendinopathy
• Core Stability Exercises
• Flexibility
• Sports Physiotherapy
• Injury Prevention Programs
• Pain Management

FAQs

Is rowing bad for your back?

Rowing can irritate the lower back if load increases too quickly or technique changes under fatigue. Strength, recovery, and graded training usually reduce the risk.

What is the most common rowing injury?

Low back pain is the most commonly reported rowing injury across many studies.

How long do rowing injuries take to settle?

Timeframes vary by condition and load. Early assessment, training changes, and progressive rehab often improve recovery speed and reduce recurrence.

Can I row with rib pain?

Persistent rib pain needs assessment. Continuing to row may worsen a rib stress reaction or stress fracture, so modify training and get guidance if symptoms persist.

References

1. Trease L, Wilkie K, Lovell G, et al. Epidemiology of injury and illness in 153 Australian international-level rowers over eight international seasons. Br J Sports Med. 2020;54(21):1288-1293. doi:10.1136/bjsports-2019-101402. PubMed
2. Nugent FJ, Vinther A, McGregor A, et al. The relationship between rowing-related low back pain and rowing biomechanics: a systematic review. Br J Sports Med. 2021;55(11):616-630. doi:10.1136/bjsports-2020-102533. PubMed
3. Athy V, Hach S, Anderson H, Mason J. Examining the peer-reviewed published literature regarding low back pain in rowing: a scoping review. Int J Sports Phys Ther. 2023;18(1):55-69. doi:10.26603/001c.67836. PubMed
4. Finlay C, Dobbin N, Jones G. The epidemiology of injuries in adult amateur rowers: a cross-sectional study. Phys Ther Sport. 2020. PubMed

If rowing injuries are limiting your training, our physiotherapists can assess stroke mechanics, guide load management, and support a safe return to rowing.