Dealing with an injury can be frustrating. Not only can it affect your training and ability to compete, but it can also have an impact on your everyday life. This article aims to help you understand some of the causes of injury, how to overcome these and when to seek professional advice.
What causes an injury?
The cause of injury is complex and often involves many different factors that we call “risk factors”. These risk factors can be split into different categories as shown in the infographic below. They can be found within us; called intrinsic factors or found outside us; called extrinsic factors. Both intrinsic and extrinsic factors can be either modifiable; meaning they can be controlled or adjusted, or non-modifiable; meaning they cannot be adjusted. By making changes to the modifiable risk factors, we have the potential to lower the chances of getting injured.
Let’s explore these risk factors in a little more detail…
An example of an intrinsic (inside the athlete) modifiable factor could be a rower’s technique. If a rower uses inefficient technique; such as bending their elbow at the catch or slouching at the finish, it can increase their risk of getting injured. This risk may be further increased when a rower is fatigued. However, by working with a coach and adjusting their technique alongside working on factors such as flexibility, mobility and/or strength to achieve the technical changes, this risk factor could be less likely to lead to an injury.
An intrinsic (inside the athlete) non-modifiable factor could include an individual’s age, gender or any previous injuries they might have had. These factors cannot be changed, and they influence how a rower should approach training, recovery and any new injuries they face. Returning to rowing following an injury is a decision made by the athlete and their support team (health care professionals, coaches…). The return should be gradual, and rehabilitation should have been progressive to reduce the risk of relapse as well as the injury lasting longer than it should.
Previous injuries are the leading cause of re-injury for athletes. While we can’t change that, we can focus on improving the contributing factors such as flexibility, mobility, and strength to reduce the risk moving forward.
An extrinsic (outside the athlete) modifiable factor might be the rowing equipment, such as the setup of the rowing machine, oars (gearing) or the boat (foot plate, seat, riggers…). Adjusting the foot stretcher position is a great way to tailor the setup of both the boat and the ergo to match an individual rower’s mobility, which may help reduce the risk of injury.
An extrinsic (outside the athlete) non-modifiable factor refers to the environmental conditions, such as rowing in rough water or extreme weather. These conditions are outside of the rower’s control but can still impact the risk of injury.
So, when should you seek advice? And who should I see?
There are several options for who to see and when, depending on the severity of the injury and how it occurs. For acute or traumatic injuries from an accident, A&E or a minor injuries unit are your best bet for assessment immediately following an injury. For chronic injuries that have developed over time, it’s a good idea to first talk to your coach about how the injury is affecting your training. Your coach can help adjust your training and work with you to create a plan for returning to regular rowing and competition.
Ideally, we catch an injury during the early, “niggly” stage before it starts affecting rowing or daily life. However, often, we ignore the discomfort until it turns into pain and forces us to stop what we’re doing.
If you need an assessment or treatment, there are many options available—physiotherapy, osteopathy, chiropractic care, sports therapy and more. It can feel overwhelming to choose the right path, so getting recommendations from your club or teammates is helpful. Ideally, look for practitioners with experience in rowing, or at the very least, those with a background interest in sports medicine. You can often find this information on their website bio, where they may list additional qualifications, such as a master’s degree (MSc) or post-graduate study.
As mentioned earlier, an injury can affect your everyday activities, so it’s also a good idea to talk to your parents, guardian, or anyone close to you. They can offer support as you deal with the frustration of not being able to do the things you normally enjoy.
Injury is complex, and while there are several risk factors that can contribute to getting injured, having these risk factors doesn’t necessarily mean you are destined to get injured. Stopping or adjusting your training early on can help minimise the impact of an injury on your season and long-term rowing goals.
Ultimately, you know your body best, and any niggles, discomfort, tightness, or pain are signs that it’s time to pay attention and listen to what your body is telling you!
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