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Step 1
Get fit. Before taking up the sport of rowing, make sure you have a certain level of fitness, especially if you plan to participate in this activity for long periods of time. When someone is relatively unfit, the inflexibility of their muscles, lack of core strength and limited endurance can greatly increase their chances of incurring injury due to the repetitive nature of the sport.
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Step 2
Take lessons. If you’re interested in taking up the sport of rowing, it is greatly recommended to take lessons from an experienced instructor. There are certain methods and techniques required for this athletic hobby; an instructor will be able to familiarize you with the sport and reduce your chances of sustaining a rib stress fracture injury due to improper form and skill.
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Step 3
Warm-up properly. Prior to the actual activity of rowing, make sure to warm-up properly. This would include a routine of sustained stretches that incorporate the back, arms and sides of your body. If you’ve taken lessons from a skilled instructor or worked with a certified coach, he will have already informed you of the proper warm-ups needed before this exercise.
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Step 4
Ensure proper posture. When rowing, always make sure that your sitting posture is correct and your rowing motion is synchronized. If you’re not sitting properly and rowing in time, you can easily sustain an injury not only to the area of your ribs, but also your back, your wrists or even your knees.
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Step 5
While participating in the actual sport, make sure not to overexert yourself. Once you become fatigued, injuries are more apt to occur. Pay close attention to how you feel, and don’t be embarrassed to stop for the day.
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Step 6
Cool down. After you’re done rowing, it is always best to takes some time to properly cool down. This should include a series of stretches that focus on the muscles and areas of the body used during the exercise. Typically, these cool-downs are similar to the warm-ups used prior to exercise.
