Rower beginner hip pain

[tiggyboo]

Hi - Just stared my new Concept2 rower. On my 3rd super light workout I started to feel discomfort sort of on the front side of my right hip. It hurts when I'm pulling myself back in following a stroke. Didn't feel deep enough to be anatomical to me, more like a straining tendon or muscle. Although I started out with 5 minutes of really easy rowing, I never did any warm up exercises per se - might that be helpful? In the meantime, I assume I should proceed with caution and stop if/when the pain returns. I wasn't even really winded when it started. I'm 64 years old and a little overweight, but otherwise in reasonable shape. Any suggestions much appreciated!

[Tsnor]

This is a muscle you likely were not using a lot before.

Is the discomfort "muscle was worked, and it a little sore now" or is it "something tore here, ouch"? If the latter stop for a few days. If the former go gentle until the soreness is worked out (1-3 days).

Techniques that could be getting you in trouble:
1. Coming back too fast after a stroke during the "recovery". Go slow, maybe 2X longer than the work part. Think counting "One (drive) Two (recovery) Three (recovery)" at the same rate so two beats for the recovery for every one on the drive. A very slow count, 1 second per beat at 20 strokes/minute.
2. Rowing at too high a pace. 15-25 strokes per minute is good, faster is likely too fast for now. 15 might be too slow - rowing slowly is hard.
3. Not using your abs to sit back up at the end of the stroke. If you don't use your abs then your hips have to pick up the work 'cause you got to get back to the catch for the next stroke. Rowing with your feet in the normal position but stepping on the straps instead of strapping your feet in can help here. This forces you to not rely on your hips to pull your feet back.
3. Sitting on the seat wrong. You need to sit with your hips forward. Kind of hard to describe. Slouching is really bad because you can't learn forward properly if your hips are tucked under you as you slouch.

Here is a video: https://www.youtube.com/watch?v=zTCqUoUtcc0

You should also be stretching. If you do it you are a better man than me. Here are the key ones. https://www.concept2.com/indoor-rowers/ ... stretching

[MiddleAgeCRISIS]

I would ensure that you allow yourself sufficient recovery time between rowing as you may be using muscles that haven't been used in the same way.

For me - I have a 4 day recovery period to shake off delayed onset muscle soreness.

If you do too much , without recovery then you will put yourself off rowing.

I had some pain which was around my hips when i started rowing which reduced after time and I felt that this was hip flexors getting tight.

I would make sure you stretch to some degree but again if you havent done much stretching perhaps take that carefully too.

[tiggyboo]

Thanks for all the great advice - I'll give it a shot!

[tiggyboo]

After reviewing the information so kindly supplied, it's pretty apparent to me that I'm rowing too upright. However, this was by design on my part, because leaning back to the 1 o'clock position (and using my core) was irritating my lower back. So, I stopped that pretty much immediately because I was unaware of the potential ramifications to my hips. But it's possible I could work into a more correct stroke without hurting my back if I'm careful about it - at least I hope that's the case

[Dangerscouse]

After reviewing the information so kindly supplied, it's pretty apparent to me that I'm rowing too upright. However, this was by design on my part, because leaning back to the 1 o'clock position (and using my core) was irritating my lower back. So, I stopped that pretty much immediately because I was unaware of the potential ramifications to my hips. But it's possible I could work into a more correct stroke without hurting my back if I'm careful about it - at least I hope that's the case

What drag factor and stroke rate are you using? Lower rates, at a relatively hard pace, can irritate your lower back. Sometimes you've got to be careful of the tendons, ligaments etc that surround the muscles, as they just aren't used to the movement

[jamesg]

It hurts when I'm pulling myself back in following a stroke.

This is not necessary. The rail is sloped to let us return to the catch with no effort, and the chain has a recovery system that helps too. Perhaps you are trying to rate too high and not following the C2 rowing instructions as to sequences, methods and machine adjustment shown in the C2 technique pages and videos. Typical traps for beginners are ratings over 30, lifting the hands over the knees, high feet and high drag. These traps can cause a lot of unnecessary problems.

https://www.concept2.com/indoor-rowers/ ... ng-started

[Tsnor]

After reviewing the information so kindly supplied, it's pretty apparent to me that I'm rowing too upright. However, this was by design on my part, because leaning back to the 1 o'clock position (and using my core) was irritating my lower back. So, I stopped that pretty much immediately because I was unaware of the potential ramifications to my hips. But it's possible I could work into a more correct stroke without hurting my back if I'm careful about it - at least I hope that's the case

I got good results for hip swing after changing my SEATING position. I was slouching on the seat, that prevented forward swing. Good video here: https://www.youtube.com/watch?v=zTCqUoUtcc0

That said, If you are getting BACK PAIN (not "I did a workout for the first time and it's a little sore", but "when I do this it hurts") then stop and get help figuring it out. Don't mess with hurting your back.

[tiggyboo]

Thanks again for all the helpful comments. After taking 3 days off, I just did a easy to moderate 2k - concentrating on gently leaning back to the 1 o'clock position, and using my core (what there is of it ) for recovery as opposed to pulling with the straps - no pain or discomfort, either in my back or in my hip. It felt like a better workout, as well. Very good news for me - will plan on proceeding with cautious optimism.

[Dangerscouse]

and using my core (what there is of it

This might have been meant in jest, but a strong core is very important for rowing, as that abdominal girdle provides a layer of support to your lower back, and every stroke should involve a slight tensing of the core.

Rowing strapless will help as you do need to use your core to help control and end the stroke, but regular core exercises/ Pilates is very advisable.