Technique Problem?

[Bob11209]

Hi. I am very new to rowing. I am a 55 years old and out of shape. Just received the Concept 2. After just two days of rowing (starting slow) my hip flexors are sore/stiff. I've read alot about technique and have studied the videos.

Is this a technique problem? (If so, I want to fix this early)

Is this just a 'good' soreness after starting a new exercise routine?

Do I need to stretch out before erging? I have never been a flexible person.

Any advice is welcome. Thanks in advance!

[Cyclist2]

First of all, good for you for starting an exercise program!!

At this early point, it is going to be hard to answer your questions with any accuracy (although there are lots of people here that will try )

Like any new program it will take your body quite a while to adapt. Start slow (you said are doing that), work on technique at easy paces, low drag factors, lower stroke rates, and don't try to do 10K right off the bat!

Warm up and stretching, again like any exercise program, is important. I like to warm up and cool down for at least 10 minutes each on the erg, and I always stretch after the workout (warmed up muscles tend to stretch better, with less chance of injury).

Have patience, keep reviewing the technique videos and maybe set up a mirror to watch yourself, and it will happen. Did I mention have patience?

Oh yeah... Have fun, too!

[Anigif]

Never heard of hip flexors beeing sore/stiff, but you can imagine that it's because it's new for your body-parts.. So we could hope it is comming along with the patience
But take care though - pain is the bodies way of "expressing" that something is "wrong"

[Nosmo]

You may have too much lay back. Try rowing without your feet in the straps.
Best to post a video of yourself as soon as possible. You will get help fixing your technique before your bad habits are ingrained.

[PJM]

Hi. I am very new to rowing. I am a 55 years old and out of shape. Just received the Concept 2. After just two days of rowing (starting slow) my hip flexors are sore/stiff. I've read alot about technique and have studied the videos.

Is this a technique problem? (If so, I want to fix this early)

Is this just a 'good' soreness after starting a new exercise routine?

Do I need to stretch out before erging? I have never been a flexible person.

Any advice is welcome. Thanks in advance!

There is what they call..DOM.Delayed onset muscle soreness.Especially in those new to an exercise program or muscles not used regularly.The hip flexors can be stressed in rowing.Be sure to stretch..before and after.It can be due to poor form..being tired when performing the activity and weak muscles.They will get stronger with use and be sure to get adequate rest between workouts.I am a Personal Trainer and have seen this..we are all very different in how we react to exercising and need to know what we can do and how much.Good luck with your rowing..congrats for doing it!! it is good for you and the erg gives you alot of variety in your workout!!

Pat

[Bob11209]

You said:

Warm up and stretching, again like any exercise program, is important. I like to warm up and cool down for at least 10 minutes each on the erg, and I always stretch after the workout (warmed up muscles tend to stretch better, with less chance of injury).

Thank you! Of course! I appreciate your advice and kind encouragement.

Happy New Year!

[Bob11209]

Hi. I am very new to rowing. I am a 55 years old and out of shape. Just received the Concept 2. After just two days of rowing (starting slow) my hip flexors are sore/stiff. I've read alot about technique and have studied the videos.

Is this a technique problem? (If so, I want to fix this early)

Is this just a 'good' soreness after starting a new exercise routine?

Do I need to stretch out before erging? I have never been a flexible person.

Any advice is welcome. Thanks in advance!

There is what they call..DOM.Delayed onset muscle soreness.Especially in those new to an exercise program or muscles not used regularly.The hip flexors can be stressed in rowing.Be sure to stretch..before and after.It can be due to poor form..being tired when performing the activity and weak muscles.They will get stronger with use and be sure to get adequate rest between workouts.I am a Personal Trainer and have seen this..we are all very different in how we react to exercising and need to know what we can do and how much.Good luck with your rowing..congrats for doing it!! it is good for you and the erg gives you alot of variety in your workout!!

Pat

Hi Pat. Thanks for your encouragement. I'm excited about getting into better shape. I was expecting soreness all over the place, but nothing so far, except the hip muscles. I have not been stretching (duh). I bet that will help.

[Bob11209]

You may have too much lay back. Try rowing without your feet in the straps.
Best to post a video of yourself as soon as possible. You will get help fixing your technique before your bad habits are ingrained.

Thank you, Nosmo. I will try your suggestion in addition to stretching. Happy new year! ~Bob

[Rockin Roland]

Carefull on the stretching because it is well known that static stretching tears muscle fibers and makes them weaker for the sport you are about to undertake. Other forms of stretching are safer.

You will also have problems learning good rowing technique because stationary ergs encourage poor technique.

Try feet out rowing(no straps) with low drag on the flywheel for a gentle warm up before you proceed with your workout.