Working out isn’t just about increasing aerobic fitness levels and boosting your strength – it’s about ensuring that your body remains strong enough to fight illness and eliminate injuries. Whether on a rowing machine or a stair climber, endurance fitness activities always have the potential to hurt and damage your body’s muscle structure and ligaments.

But with the right combination of technique and discipline, you’ll be able to prevent all but the least hurtful injuries. We’ve pieced together a three-step system for eliminating rowing machine injuries – and it’s one you can apply right now for your next workout.

Always warm up

Warming up has its own set of distinct cardiovascular benefits, but what we’re most interested in is its ability to prevent muscular tearing, pulled muscles, and joint-related injuries. With a ten-minute warmup, you’ll be able to prevent the vast majority of rowing-related injuries simply by being more prepared, alert, and physically ready for exercise.

Keep your wrists straight

Beginner rowers often end up putting their wrists in an unnatural position, particularly when subject to high levels of resistance or taking part in high-speed rows. It’s a technique issue that’s particularly common amongst overworked novices, and it’s one that can result in major injuries and joint pain.

Row with your wrists in a natural position – lined up with your forearms, under limited stress, and able to move upwards and downwards freely. Wrist injuries are quite common and very painful, but with basic precautions they can be completely eliminated.

Keep your weight on the seat, not on your knees

Rowing machines are renowned as a low-impact form of exercise, but they do have their own small set of potential risks. One injury zone that’s particularly vulnerable is the lower back, an area that’s often injured due to poor hip placement.

Keep your hips tucked forward and your weight grounded on the seat. Novice rowers often force their weight forwards onto their knees, leaving their backs unnaturally bent and their posterior chain prone to stress and potential muscular injuries.