Too much or bad form?

bikecheryl

Quick background. I've been making an effort to be more active to help me not only lose weight but feel better physically too. Due to two really bad knees I've spent the summer biking and kayaking. Well summer is pretty much over and I thought rowing would make an awesome winter alternative. Great feedback from another discussion pointed me towards a Concept2 rower...... so I went to a local gym a couple of nights ago to try one out.
I had studied the YouTube video's on proper rowing form and technique and concentrated on trying to stay in rhythm and actually thought I did not too bad for a 58 year old
I rowed for 45 minutes and felt great!
Till the next day
My neck and top shoulder muscles are killing me!!
Seriously from the bottom of my head down is one big ache - especially my neck muscles.
.
Ummmmm...... did I just get carried away and over do it - maybe 45 minutes was a weee bit too long?
If so..... is there something I can do to help ease the pain..... massage???
.
Or is it a form thing?
I didn't want to talk to anyone at the gym, I was there on a one day guest pass and didn't want to get talked into buying a membership - I just wanted to try the rower. But I don't think my form was terribly bad.
.
Any and all advice greatly appreciated.

Demetrius_sg

I think you overtrained. I row a lot, at least every 3 days, and most of my rowing is short but intense. When I go for a long row its usually no more than 25 min (5k)...45min of rowing should be something that you do occasionally and definately after you are more proficient at it.
To better your soreness try foam rolling your legs and upper back a few minutes before and after your workout.

MeanderingMammal

bikecheryl wrote: »

I rowed for 45 minutes and felt great!

That's a lo for a first session. 20-25 minute/ 5K is plenty for a newbie to it.

ninerbuff

Your upper body wasn't conditioned for it and you obviously now feel it. It'll go away in a few days, but better you work your way up to longer durations starting with a few short ones first.

A.C.E. Certified Personal and Group Fitness Trainer
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Been in fitness for 30 years and have studied kinesiology and nutrition

sijomial

Ummmmm...... did I just get carried away and over do it - maybe 45 minutes was a weee bit too long?
Yes.

It's a great exercise but quite a peculiar one in that you are using many of your muscles in a way they simply aren't accustomed to.

If so..... is there something I can do to help ease the pain..... massage???
Warm bath, massage, anti-inflamatory, time.

BrianSharpe

Sounds like too much, too soon. We frequently become the victims of our own enthusiasm......start off with a few shorter rows to get accustomed to the movement. Even experienced rowers will feel it the next day when they're pushing the envelope...

One of the great things about rowing is that recovery times from workouts (unless you're trying for a new 5K record or such) are relatively short. Many rowers will row every day.......just vary distances & intensity; I row mostly ana x-training activity but tend to row more frequently after the end of my racing season, typically I'll alternate steady state longer rows with interval workouts.

TavistockToad

Welcome to DOMS...

bikecheryl

TavistockToad wrote: »

Welcome to DOMS...

??? almost afraid to ask

TavistockToad

bikecheryl wrote: »

TavistockToad wrote: »

Welcome to DOMS...

??? almost afraid to ask

Delayed onset muscle soreness

stanmann571

mineirinhonj wrote: »

I think you overtrained. I row a lot, at least every 3 days, and most of my rowing is short but intense. When I go for a long row its usually no more than 25 min (5k)...45min of rowing should be something that you do occasionally and definately after you are more proficient at it.
To better your soreness try foam rolling your legs and upper back a few minutes before and after your workout.

Certainly you didn't overtrain. It's just DOMS.

cwolfman13

A bit too much too soon using muscles you aren't accustomed to using...ease into it and build up...just some DOMs it sounds like.

stanmann571

Oh, and to lead off answering your next question. Cure for DOMS is hair of the dog. Confoundingly, too much rest will actually make it last longer. A light workout similar to the one that caused it will help your muscles increase blood flow which seems to accelerate recovery.

bikecheryl

You guys are awesome..... thanks so much for your input.

sgt1372

I don't think you're done here, OP.

As an amateur but experienced rower with a Concept 2 in his house, I think the answer your question, is that you did BOTH -- "too much with bad form."

I have often seen newbie rowers at the gym row with too much intensity/effort, for too long with bad form.

FWIW, most rowing sessions are only 15-30 mins long but you can exert a lot of effort in just 5 mins. It all depends on the amount of force exerted by the rower. However, in order to convert the force exerted into low times and max distance, the rower has to row as efficiently as possible with "proper form."

So, 45 mins was obviously "too much."

I and other rowers already gave you some advice about proper form in another thread that you posted, so I'll try not to repeat too much of what was already suggested to you previously BUT I will say that if you are feeling neck pain then you are definitely rowing with "bad form."

Your neck is NOT involved in rowing. It has nothing to do w/the pull (or return).

The only things that move are your legs, lower back, upper back and arms/shoulders. So, if you have neck pain, it is because you are moving your head.

My guess is that you are initiating and leading the pull with your head by pulling it up and back towards your shoulders. Are you looking upward during and at the end of the pull? If so, that's why.

And, if that's what you're doing, it's easy to understand why you are experiencing pain and soreness in your neck (particularly in the levator scapulae -- the muscle that attach your neck to your shoulders).

The head (and neck) should remain in a relatively static position with the eyes focused on a single point straight ahead throughout the pull and return as the body moves below.

If you're not doing this then you're doing it wrong and I'd suggest you speak to one of the trainers at the gym (who is an experienced rower) to assess your form.

bikecheryl

Thanks! I've contacted the local rowing club to see if they offer "dry land" training over the winter. I can see myself really liking the sport - the smoothness when you get the rhythm right is addictive.