Concept2 Forum

My team had us do 500m all out today. I probably pulled too hard for the first 30 seconds and suffered for it, but at about 1:00 my lower back really started to hurt. Also, after I got off the machine, both my calves and the bottom of my feet were absolutely aching. What is the cause and prevention of this? Am I doing something wrong?

Am I doing something wrong?<br /><br />First guess'd be everything, including actually doing 500m. Especially if you did it without adequate warm-up (20 minutes?), CV training, technique, style, relaxation and forethought as to pacing, rating, length, force.<br /><br />If done right, pulling does not cause pain even after 10k, except maybe at the rear end. But there we are, no pain, no gain. If we want to gain, I suppose we have to take some pain where we come into physical contact with the material world, but at least we are free to spread it thin over long distances.

<!--QuoteBegin-Pre1321+Sep 30 2005, 07:00 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Pre1321 @ Sep 30 2005, 07:00 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->My team had us do 500m all out today.  I probably pulled too hard for the first 30 seconds and suffered for it, but at about 1:00 my lower back really started to hurt.  Also, after I got off the machine, both my calves and the bottom of my feet were absolutely aching.  What is the cause and prevention of this?  Am I doing something wrong? <br /> </td></tr></table><br /><br />Pre - bunch of questions ...<br /><br />Was this the first time you have done an all out 500m? <br /><br />Were you told about it before hand (so you could be mentally ready)? <br /><br />Did you do an appropriate warm-up?<br /><br />Have you had lower back issues on the erg in the past?<br /><br />JimR

<!--QuoteBegin-JimR+Oct 1 2005, 06:56 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(JimR @ Oct 1 2005, 06:56 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin--><!--QuoteBegin-Pre1321+Sep 30 2005, 07:00 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Pre1321 @ Sep 30 2005, 07:00 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->My team had us do 500m all out today.  I probably pulled too hard for the first 30 seconds and suffered for it, but at about 1:00 my lower back really started to hurt.  Also, after I got off the machine, both my calves and the bottom of my feet were absolutely aching.  What is the cause and prevention of this?  Am I doing something wrong? <br /> </td></tr></table><br /><br />Pre - bunch of questions ...<br /><br />Was this the first time you have done an all out 500m? <br /><br />Were you told about it before hand (so you could be mentally ready)? <br /><br />Did you do an appropriate warm-up?<br /><br />Have you had lower back issues on the erg in the past?<br /><br />JimR <br /> </td></tr></table><br /><br />No, it wasn't my first time. I did one last week with no problems and only slightly slower.<br /><br />Yes we were told about it a couple days before.<br /><br />I think this might have been the problem. I probably didn't get enough time in stretching.<br /><br />No lower back issues before, just some stiffness/soreness. I've only been rowing for 2 weeks.<br />

Lower back problems can quickly occur if your technique on the ergo is not correct and im suprised that your coach did not address it at the time. And I would address this as quickly as possible if you do not want to injure yourself. The key, and I kno it is difficult to do especially in a 500m "muscle" peice, is to keep your back straight and try to bend from the hip instead of bending your back. Sit tall on the recovery and allow your chest to almost meet your thighs as you go to the catch. This emphasis on sitting tall will ;<br /><br /> 1) Give you a better linkage between the handle and the footplate and a stronger position in order to transfer the power from your legs as you take the stroke,<br /><br /> 2) Will allow you to take fuller breaths as you row than if you were bending your back. As a bent back limits the depth of breath you are able to take.<br /><br />As for doing sprints over 500m, you may think that practicing 500m sprints will help you improve your times. A much more effective way is to build stroke power from longer distance, low rating sessions on the ergo. This improvement in the power per stroke can then be taken on to the sprint distance over 500m, with an increase in rate of course.<br /><br />Remember, Streach your back, shoulders and hamstrings before and afer any ergo session, warm up well and keep your back straight and this will prevent you having any difficulties in the future.

To add to what's already been said, I've noticed that even slight twistings of the chain on the drive can create undue stress on the lower back. Ideally the handle ought to come into your body parallel to the floor, If you raise one end and/or drop the other, the chances are pretty good that you're accomplishing it by raising/lowering the corresponding shoulder. At least some of the resulting strain will affect the lower back. A good way to fight this is to put a mirror in front of the erg and watch your handle height on your drives.<br /><br />As for calves and soles hurting, it sounds to me like you may have been overcompressing a bit on your catches. If you get too far forward, you may (depending on ankle flexibility) have trouble engaging your whole leg on the drive. This means that the lower leg -- foot and calf muscles -- has to do a disproportionate amount of the work in initiating the drive. <br /><br />I have more calcium in my ankles than a dairy farm, and they're not at all flexible, so it's not a problem I'm personally familiar with. Maybe someone else out there has a recommended solution?

<!--QuoteBegin-Pre1321+Oct 1 2005, 05:04 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Pre1321 @ Oct 1 2005, 05:04 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->No, it wasn't my first time.  I did one last week with no problems and only slightly slower.<br /><br />Yes we were told about it a couple days before.<br /><br />I think this might have been the problem.  I probably didn't get enough time in stretching.<br /><br />No lower back issues before, just some stiffness/soreness.  I've only been rowing for 2 weeks. <br /> </td></tr></table><br /><br />If you only have been rowing for 2 weeks, I don't think it makes much sense doing all-out 500's.<br />To begin you should focus on appropiate technique and on longer distance, rowing very smoothly.<br />Be careful, don't get hurt and have fun!<br />