How to Prevent Wrist Tendonitis in Rowing

Tendonitis is the swelling of tissue around a specific tendon. Most often, in the case of the wrist, a small “tunnel-like” formation of tissue swells, usually due to over-stress or injury. The avid rower faces a different set of issues that lead to tendonitis of the wrist. Amateur rowers make up the largest demographic of wrist tendonitis cases. Peruse these four simple steps before you pick up your equipment and head out to the lake to prevent wrist tendonitis.

Instructions

1. Technique comes first. There is a reason that first-timers make up the largest contingent of wrist tendonitis patients among rowers. Remember, poor form stays with a rower until it is corrected. Learn proper rowing form before you step into your vessel.

2. Check your equipment. Now that you have perfected your rowing technique, be certain that your equipment is up to par. Substandard equipment only makes your job more difficult and increases the workload on your hands, wrists, arms, and shoulders. Maybe you aren't sure how to check if your equipment is in working order. Consult your local outdoor shop.

3. Stretch and exercise. Rowing is an above-average form of exercise, and many rowers need to exercise before they exercise. Strength training will greatly improve your ability to row effectively and without injury. Stronger arms and shoulders will almost always take unnecessary pressure off your wrists.

4. If you have any prior injuries to your hands or wrist, consult a physician before you begin to row. Prior injuries only intensify the stress placed on corresponding parts of your body, which, often, for rowers, means over-stressing the wrist tendons. The wrist tendons play a large roll in the stabilization of the hands and they also serve to correct any accidental movements.

Tips & Warnings

• Practice your technique before you hit the water. Non-water rowing practice is a pressure-free way to practice your form before you place unnecessary stress on your wrist tendons. Practice your technique in front of a full length mirror or even video tape your form to make sure that it is nearly perfected before you head to the river or lake.

• Keep your wrists warm and limber. Rowing in frigid water and cool climates only serves to worsen tendon issues. Keep your wrists properly stretched and warmed up at all times to avoid wrist tendonitis.

• Always row with a partner. If your wrist tend0nitis does become an issue on the open water, your rowing partner will be able to take control of the situation and find a safe way to the shore.