The rotator cuff, a group of muscles and tendons, surrounds the shoulder joint, providing stability and enabling arm movements. For individuals with a rotator cuff injury, understanding how rowing impacts the shoulder is important.
Understanding Rotator Cuff Injuries
A rotator cuff injury involves damage to one or more of the four tendons that stabilize the shoulder joint. These injuries often result from repetitive overhead motions, sudden trauma, or gradual degeneration. Symptoms commonly include persistent shoulder pain, especially when lifting or rotating the arm, which may worsen at night. Weakness when attempting to lift objects or a limited range of motion in the shoulder are also common.
Rowing Impact on Shoulders
Rowing involves a cyclical motion that engages multiple muscle groups, including the shoulders and back. During the “catch” phase, arms extend forward, placing the shoulder joint in flexion and stretching the rotator cuff. The “drive” phase requires a powerful pull, initiated by the legs, then the core, and finally the arms pulling the handle. This action recruits muscles that retract and extend the shoulder, directly involving the rotator cuff for stabilization.
At the “finish,” the handle is brought towards the lower ribs, requiring shoulders to pull back and down, engaging the rotator cuff. Improper technique, such as shrugging shoulders or relying on arm strength over leg drive, can place undue stress on the rotator cuff tendons. This increased strain, especially with pre-existing damage, may exacerbate pain or further injure the shoulder.
Modifying Rowing for Safety
Individuals with a rotator cuff injury can modify their rowing technique to reduce shoulder strain and facilitate recovery. Reducing resistance on the rowing machine lessens the force required from the shoulders during the drive phase. Focusing on a shorter stroke length, by avoiding full extension at the catch and limiting how far back the handle is pulled, also helps. This reduces extreme ranges of motion that can stress the rotator cuff.
Prioritizing leg drive over arm pull ensures legs initiate and dominate the stroke. Maintaining proper posture, keeping shoulders relaxed and down, further protects the rotator cuff. A thorough warm-up with gentle shoulder mobility exercises before rowing and a cool-down with light stretching afterward helps prepare muscles and prevent stiffness. Stop immediately if pain occurs to prevent further injury.
When to Avoid Rowing
Rowing should be avoided to prevent further rotator cuff damage in certain situations. Stop if you experience acute, sharp shoulder pain during or immediately after rowing. Pause if existing pain intensifies or new symptoms develop, such as increased weakness or decreased arm function. Persistent pain not resolving with rest or modifications also warrants abstaining. This information is for general knowledge and does not replace professional medical advice; consult a physician or physical therapist for an accurate diagnosis and personalized rehabilitation plan.