Rowing in Grand Rapids: A Fun, Low-Impact Way to Get Fit

Rowing is a great way to build full‑body strength and cardiovascular fitness while enjoying the natural beauty of West Michigan. In and around Grand Rapids, rowers regularly use the Grand River, Reeds Lake, and nearby inland lakes, as well as indoor rowing machines at local gyms and health clubs.

Whether you’re taking a leisurely row on Reeds Lake with family or joining a competitive rowing club on the Grand River, understanding how to prevent rowing injuries is essential for staying healthy and active.

Benefits of Rowing for Grand Rapids Residents

Rowing develops:

  • Stamina and cardiovascular fitness
  • Strength in the legs, core, back, and arms
  • Balance and coordination
  • Timing and technique that protect your joints and spine

Rowing can be done:

  • Outdoors on the Grand River or local lakes (weather permitting)
  • Indoors on rowing machines at Spectrum Health, Trinity Health Grand Rapids, Metro Health–affiliated wellness centers, and local gyms

Because Grand Rapids has long, cold winters and warm, humid summers, many local athletes alternate between outdoor rowing in spring–fall and indoor rowing (ergs) in winter.

Common Rowing Injuries

While rowing is generally low-impact, certain injuries are common, especially when technique or training plans are not ideal.

Lower Back Pain (Most Common Rowing Injury)

The repeated bending and straightening of the spine can put stress on the lower back. Poor technique, weak core muscles, and fatigue increase the risk of:

  • Muscle strains
  • Joint irritation
  • Disc-related pain

Rib Stress Fractures

These are more common in elite or high-volume rowers who train intensely. Repeated pulling of the muscles on the ribs can cause small stress fractures, leading to chest or side pain.

Other Common Rowing Injuries

  • Upper back and neck pain – soreness or tightness in the shoulders, neck, and upper back
  • Knee pain – pain under or around the kneecap, or discomfort when bending or straightening the knee
  • Wrist tendonitis – pain, swelling, or stiffness in the wrists from repetitive gripping and pulling
  • Blisters – especially on the hands from repetitive oar or handle contact

If you have a prior injury (back, knee, shoulder, or wrist), rowing can sometimes aggravate the problem if not managed correctly.

Risk Factors for Rowing Injuries

You’re more likely to get injured while rowing in Grand Rapids if you have:

  • Poor technique
    • Not sitting correctly in the boat or on the rowing machine
    • Rounding the lower back instead of hinging at the hips
    • Jerky, uncoordinated rowing motion
  • Low fitness or flexibility
    • Weak or inflexible muscles
    • Poor core strength
  • Poor posture
    • Slouching or hunching, both on and off the water
  • Weak abdominal and core muscles
    • Less support for the lower back
  • Training volume issues
    • Beginners whose bodies are not yet used to rowing
    • Highly trained athletes who row too often without enough recovery (overuse injuries)

How to Prevent Rowing Injuries in Grand Rapids

Maintain Overall Health and Fitness

A well-rounded fitness base makes rowing safer and more enjoyable:

  • Aerobic exercise – walking, jogging, cycling, or swimming along the Grand River trails or at local fitness centers
  • Strength training – especially for legs, core, and back
  • Regular flexibility work – stretching or yoga to keep muscles supple

Local resources such as Spectrum Health, Trinity Health Grand Rapids, Metro Health, and Mercy Health often offer wellness programs, physical therapy, and sports medicine services to help you build a safe training plan.

Warm Up Thoroughly Before Rowing

Cold Michigan mornings and chilly spring/fall days on the Grand River make a proper warm-up especially important.

Warm-Up Tips

  • Start with 5–10 minutes of light activity (brisk walking, easy rowing, or gentle cycling)
  • Add dynamic stretches, such as:
    • Leg swings
    • Arm circles
    • Gentle trunk rotations
  • Include sustained stretches for:
    • Hamstrings
    • Hip flexors
    • Lower back
    • Shoulders

A good warm-up increases blood flow, improves joint mobility, and prepares your muscles and tendons for rowing.

Be Weather Smart in West Michigan

Grand Rapids rowers must plan around both cold winters and hot, sunny summers.

In Summer: Be Sun Smart

  • Wear lightweight, long-sleeve clothing to protect your skin
  • Use a wide-brimmed hat or cap and UV-protective sunglasses
  • Apply broad-spectrum SPF 30+ sunscreen to all exposed skin
  • Avoid rowing in the hottest part of the day, typically mid-afternoon
  • Wear layers so you can remove clothing as your body warms up

In Spring, Fall, and Winter: Protect Against Cold

  • Dress in moisture-wicking base layers with insulating layers on top
  • Use windproof outer layers when rowing on open water
  • Keep hands and feet warm with appropriate gloves and socks
  • Avoid rowing on icy or dangerously cold water

Check local weather and water conditions before heading to the Grand River or area lakes. If you’re unsure about the conditions, err on the side of caution and don’t go out.

Hydration: Take Plenty of Fluids

Even on cool days in Grand Rapids, you can become dehydrated while rowing.

  • Drink water before, during, and after your session
  • For longer or high-intensity workouts, consider an electrolyte drink
  • Avoid excessive caffeine or alcohol before rowing, as they can increase dehydration risk

Cool Down and Stretch After Rowing

Allow time to cool down after each session to reduce stiffness and soreness.

Cool-Down Routine

  • Row lightly or walk for 5–10 minutes to gradually lower your heart rate
  • Perform gentle stretching for:
    • Lower back
    • Hips
    • Hamstrings
    • Quadriceps
    • Shoulders and upper back

Stretching is a key part of your cool-down and helps maintain flexibility, especially important in colder Michigan months when muscles tend to tighten more easily.

Technique: Protecting Your Back and Joints

Take Lessons and Get Coaching

Proper technique is one of the most effective ways to prevent rowing injuries.

  • Take lessons from a qualified rowing coach or local rowing club on the Grand River
  • If using an indoor rowing machine, ask a trainer or physical therapist to check your form
  • Make sure everyone in your boat can swim, and beginners should row with experienced supervision

Key Technique Tips

  • Sit tall with a neutral spine, not rounded or slouched
  • Hinge at the hips, not the lower back
  • Drive the stroke with the legs first, then the back and arms
  • Keep movements smooth and controlled, not jerky
  • Avoid overreaching at the catch or leaning too far back at the finish

If you develop pain, it’s important to pinpoint the cause—technique, training volume, or equipment setup—and address it early.

Strengthening and Flexibility for a Healthy Back

Because most rowing injuries involve the back, focus on building a strong, flexible core.

Strengthen Your Core and Back

  • Include core exercises:
    • Planks
    • Side planks
    • Bridges
    • Bird-dog exercises
  • Add back and hip strengthening:
    • Hip hinges
    • Glute bridges
    • Rows with resistance bands or weights

Local physical therapists in Grand Rapids (at Spectrum Health, Trinity Health Grand Rapids, Metro Health, and Mercy Health clinics) can design a personalized back-strengthening program.

Improve Flexibility

  • Perform regular stretching for:
    • Lower back
    • Hips
    • Hamstrings
    • Hip flexors
  • Tight back and hip muscles are more susceptible to injury, especially when combined with long sessions on the water or rowing machine.

Training Smart: Avoid Overuse and Overtraining

Respect your limits and avoid pushing through fatigue.

  • Gradually increase your rowing time and intensity over weeks, not days
  • Include rest days to allow your muscles and joints to recover
  • Alternate rowing with cross-training (walking, cycling, swimming, strength training)

Back injuries and overuse problems are more likely when you are tired or trying to do too much too soon.

Water Safety for Rowers in Grand Rapids

When rowing on the Grand River or area lakes:

  • Never row alone, especially in cold or changing weather
  • Always go with the flow of boat traffic—do not row against it
  • Avoid rowing in stormy, foggy, or high-wind conditions
  • Wear a properly fitted life jacket or personal flotation device (PFD) when appropriate
  • Carry a fully charged mobile phone in a waterproof case in case of emergency

If your boat fills with water or swamps:

  • Stay with the boat—it is easier for rescuers to see
  • Wave your arms or use a whistle to attract attention

What to Do If You’re Injured While Rowing

Stop Immediately

If you feel sharp pain, significant discomfort, or something “doesn’t feel right”:

  • Stop rowing immediately to prevent further damage
  • Do not try to “row through the pain”—this often worsens the injury

Use the RICER Approach for Soft Tissue Injuries

For ligament sprains, muscle strains, bumps, and bruises, use:

  • R – Rest: Stop the activity and rest the injured area
  • I – Ice: Apply ice (wrapped in a cloth) for 15–20 minutes every 2–3 hours during the first 48 hours
  • C – Compression: Use an elastic bandage to help reduce swelling
  • E – Elevation: Raise the injured limb above heart level if possible
  • R – Referral: Seek advice from a health professional

Do not resume rowing until you have fully recovered and a health professional has cleared you, especially if the injury involved your back, knee, or wrist.

When to Seek Professional Help in Grand Rapids

Contact a healthcare provider if you:

  • Have persistent pain that lasts more than a few days
  • Notice swelling, bruising, or visible deformity
  • Experience numbness, tingling, or weakness
  • Have significant back pain that interferes with daily activities or sleep

Local Resources

  • Your primary care doctor (GP) – for initial assessment and referral
  • Physiotherapist / Physical therapist – for injury assessment, rehab, and technique advice
  • Sports medicine clinics at:
    • Spectrum Health
    • Trinity Health Grand Rapids
    • Metro Health
    • Mercy Health
  • Local rowing clubs and coaches on the Grand River – for technique assessment and training guidance
  • Kent County Health Department and Grand Rapids Public Health – for general health resources, injury prevention information, and community wellness programs

Key Takeaways for Safe Rowing in Grand Rapids, MI

  • Both beginners and highly trained rowers are at risk of overuse injuries if they train too much or with poor technique.
  • Maintain a good level of general health and fitness with strength, cardio, and flexibility work.
  • Always warm up before and stretch after rowing—cool-down stretching is essential.
  • Most common rowing injuries involve the back; protect it with strong core muscles and proper technique.
  • If an injury occurs, stop immediately and use the RICER approach; seek prompt treatment from a health professional.

By combining smart training, proper technique, and awareness of Grand Rapids’ seasonal weather conditions, you can enjoy rowing on the Grand River and beyond while minimizing your risk of injury.