How to prevent wrist pain from rowing

AndDebt is having a moment right now—and for good reason. A rowing machine engages 86 (!) percent of your muscles, making it an incredibly effective, low-impact form of aerobic exercise that’s good for your heart health and cardiorespiratory fitness.

A challenge: whether you’re using a rowing machine at home (such as Hydro, Aviron or Ergatta), the gym, or a studio dedicated to rowing workouts, it’s common to feel pain in the wrists from rowing at some point, especially when you’re still getting the hang of your stroke.

“If people experience pain in their wrists, it’s probably a technique problem – gripping the handle too tightly, starting the stroke with the arm ‘pull’ first rather than pushing with the leg, or ending the stroke with the handle too high. and flexible with the wrists,” says Michele Parolini, CPT, a senior master coach at Row House. So it’s important to work on your form.

“Step one: Check your grip,” says Parolini. “The handle should always hang from your fingertips and your arms will hang like a wire.” By this he means that they should be tall, but with some tension in them.

“Step two: Check the stroke sequence,” she says. “Pushing with the legs, opening the hips, and then finally pulling with the arms—the arms should be about 10 percent of the stroke.”

“Step Three: Make sure you’re bracing with your core and engaging the lats all the way through the finish. Your wrists should be in line with the forearms, elbows back, and the handle should be resting on the sternum—don’t pull too hard, causing the wrists to go through. a bend.” Parolini says to think about balancing a bottle of water on your wrist at the end.

In addition to form, Parolini has two other tips for dealing with wrist pain from rowing

1. Strengthen your core and back muscles

Part of rowing with proper form is making sure you’re engaging the right muscle groups and not letting your wrists waste all that energy as you pull. “Strengthening through the core, including the lats, will help with core engagement in the drive,” says Parolini. “Bracing through the core allows someone to hang from the handle instead of the muscles.”

Any core and back workout will help you build strength in these areas, but Parolini recommends band pull aparts to strengthen the lats in particular. “These allow for strengthening through the shoulder joint,” he adds. “And front planks will help train torso stability, which is important for a powerful drive.”

Here’s how to do a front plank with proper form:

2. Stretch before and after workouts

Stretching is one of the best ways to ensure your wrist joints – as well as the muscles and tendons around them – maintain their proper length-tension relationship, meaning they’re all in their optimal position and no part of the group is working harder than it should. There are three stretches Parolini particularly likes for rowers.

  1. Stretch the wrist extensors: Bring palms together in prayer position. Slowly raise your elbows while lowering your hands toward your waist to stretch the underside of your wrists.
  2. Figure-Eight: Interlace your fingers. Keeping your elbows tucked at your sides, move your arms to either side in a figure-8 pattern.
  3. Finger Stretching: Make a fist with both hands and squeeze as hard as possible, then open and spread your fingers as far apart as possible.

Aim to do at least 30 seconds of each stretch as part of a dynamic warm-up before jumping on your rower, and consider spending some dedicated time stretching your wrists regularly.

This wrist workout is a good place to start:

Leave a Reply

Your email address will not be published.