Getting back on erg post injury

[jakearms3]

Hey guys,

About 6 weeks ago, I pulled my scapular muscle in my back (ironically not caused by rowing). There's still some localised pain if I twist my core or aything like that but the pain isn't as acute and not very severe (kinda feels like a tired muscle I guess)

Would it be safe to get back on the erg now or should I leave it until the pain has gone completely? I've been rowing a year and this is my first injury but I don't want to begin next season (early October) slower and less fit than the last.

Any advice would be greatly appreciated

[Tim huges]

So you have a rotator cuff strain? I think a gentle row could help it. My shoulders/scapula/traps have been giving me pain for the last year...i think its over use/tendonitis for me, linked to poor posture. Cant say rowing has made it worse. Im no physiotherapist but there may be something else going on if the issue doesnt resolve itself, possibly worth considering a rehab routine. Id say rowing is more likely to help than it is to make it worse, light use will trigger a repair response from the body and will also keep everything elastic and moving.

Some scapula exercises to google and try out;
Shoulder flossing
YTWL
External rotation
Scapula mobility drill

Best of luck

[jakearms3]

So you have a rotator cuff strain? I think a gentle row could help it. My shoulders/scapula/traps have been giving me pain for the last year...i think its over use/tendonitis for me, linked to poor posture. Cant say rowing has made it worse. Im no physiotherapist but there may be something else going on if the issue doesnt resolve itself, possibly worth considering a rehab routine. Id say rowing is more likely to help than it is to make it worse, light use will trigger a repair response from the body and will also keep everything elastic and moving.

Some scapula exercises to google and try out;
Shoulder flossing
YTWL
External rotation
Scapula mobility drill

Best of luck

Thanks very much! I managed to pull mine by trying to carry someone on my shoulders (stupid move). So are you recommending I ease into it slowly, without too much high intensity stuff to get the muscles moving, then bring in the more intense pieces after a couple weeks maybe?

[Tim huges]

Thanks very much! I managed to pull mine by trying to carry someone on my shoulders (stupid move). So are you recommending I ease into it slowly, without too much high intensity stuff to get the muscles moving, then bring in the more intense pieces after a couple weeks maybe?

Yeah i think you'd be fine doing longer pieces but certainly take it slow. If it aggrevates it just back off a little. I dont think a 2k pb attempt is on the cards for a while, just decent steady state sessions at low to mid intensity, i think pulling the handle at max effort wont do you any favours for sure. If its fine in a few weeks kick it up a notch. Mine seems to go through phases that flare up once in a while. Yours may well disappear and never come back, could just be a simple strain. With many soft tissue injuries, complete rest is not always the best. In my experience its best to keep the joint mobile and active. If nothing else, keep stretching it several times a day.

If it persists (and theres every chance it will just go) then consider seeing a physiotherapist or have a good research yourself and start a rehab routine.

When you injure your shoulder/rotator cuff and it causes pain you realise how much you actually use it in almost every activity...very annoying injury...but then again they all are!

Dont worry or stress too much about it...erging has been fairly easy on my bad shoulders/r.cuffs.

[Anth_F]

Should be ok to get back on... just use low'ish drag to not stress it too much. Like Tim says, rowing should help it tbh as it's all low impact.

I injured my elbow lifting weights recently and rowings actually helped ease a lot of the pain i had with it. It actually pains me a lot more to pickup a cuppa coffee than it does to row! Don't even feel it when i'm rowing.