Rib And Back Pain in Rowers: Injuries You Can’t Afford To Miss
If you frequently row on the rowing machine at the gym or on the water, you are probably used to some aches and pains; these are usually harmless and go away quickly after a session.
There are some aches and pains that can progress into an injury; some of these injuries can be serious and are commonly missed in the early stages.
Two injuries that fit these criteria are stress fractures of the ribs and lower back bone stress injuries. If these go untreated, they can get a lot worse. Catching them early makes all the difference.
Rib Stress Fracture:
How do they feel? Initially, it may be a dull ache or even a feeling of tightness around a rib, very often just one side, which can feel manageable at first. Some signs of an early rib injury include pain with deep breathing, coughing, twisting movements, or pain during hard efforts on the rower. If these pains occur earlier in your session each week and don’t seem to settle down between sessions, you likely need to see someone.
Lower Back Pain: When It May Be Something Else
Lower back pain can be common and usually its nothing to worry about, due to the repetitive bending in rowing, the muscles around your lower back can get tight and fatigued, nothing to worry about, but if this tightness is getting worse week to week, worse on harder speed sessions that longer rows and especially if you have sharp pain when arching your back or bending backwards, you should see a physiotherapist for a thorough assessment. It may be a pars defect, which is a bony stress injury to a part of your lumbar spine.
How do they happen?
They do not occur due to impact, like running-related stress fractures; they occur when the load is transmitted through the area where key muscles attach and transfer force into the ribs, causing bony bruising that, if left to progress, can lead to a stress fracture. Lumbar spine pars defects happen in a similar way but are more commonly associated with the repetitive spinal flexion and extension associated with rowing. Too much training volume, intensity or poor recovery, sleep and nutrition can all increase your risk. Catching these in the early “bony bruise” stage can greatly shorten your recovery time.
It is important to see a Physiotherapist if you have any of these symptoms to complete a thorough examination. These are not injuries you can afford to push through, and early management will save you weeks in the long run!
