1) Use the 10% Rule
Avoid increasing your training load by more than 10% weekly. Drastic increases are commonly associated with injury. Training load is calculated by multiplying time by intensity. For example, on a scale of 1-10, with 10 being the hardest, my 30 minute workout was a 7. The training load would then equal 30 x 7 = 210.
"Just to be clear, no one can prevent injuries, but we can reduce the overall number of injuries significantly".
The human body is a marvelously designed machine. It was literally made to adapt and respond to all types of stress. If we stress the body within its limits, and allow it time to recover, the body will adapt and improve. Therefore, if we can do more to speed up our recovery time, we will be more likely to improve, and less likely to end up without a seat. The following 3 topics are the easiest ways to increase your recovery time, and in-turn, reduce your chance of injury.
It’s no surprise to any rower that rowing places extreme demands on its participants. The movement itself, the intensity, the technique required, and the traditional approach to training makes injuries a common occurrence. Studies have found that 32-51% of rowers will experience an injury each year. When it comes to back pain, 82% of rowers report pain annually (1).
So, is that just the nature of the sport? Is there no way to get around these numbers? What most people don’t realize is that we are completely capable of flipping the switch on these numbers. Fortunately, there are only 3 ways to get injured from rowing (excluding a freak accident or a serious crab).