Read on for information booklets, articles and advice on how to look after your body as a rower.
Relative Energy Deficiency in Sport (RED-S)
RED-S is a significant health condition that affects performance. It is caused by a mismatch between energy intake and expenditure.
RED-S doesn’t just affect female athletes – read on for more information.
What is RED-S?
Energy is used for many things besides just your sport-specific training (work, study, socialising, walking the dog). Low energy availability means the body is unable to perform all its functions effectively resulting in a range of health & performance consequences. Similar to a phone running in ‘low power’ mode, the body can continue to function with RED-S, but at a much lower capacity.
What are the symptoms?
This list is non-exhaustive.
An increase in:
- Illness & injury
- Repeated rib bone stress
- Menstrual irregularity
- Erectile dysfunction
A decrease in:
The key to preventing RED-S is ensuring adequate energy intake and recovery in relation to daily activity and exercise needs.
Low energy availability may occur due to a misunderstanding of energy requirements or as a result of intentional changes in eating habits. Things to consider:
- Training volume across a week, month & year can be significantly different with regard to energy requirements – energy intake should be modified to reflect this
- Fuel well before training by consuming a carbohydrate-based meal or snack.
Consume a well-balanced meal containing carbohydrates, protein & vegetables as soon as possible after training
- Ensure you are eating enough meals & snacks throughout the day. Eat at regular intervals & avoid excluding foods or food groups unless you have a medical reason
- Avoid unhelpful (or unscientifically supported) sources of nutrition or training advice, including social media accounts which promote unrealistic comparisons. Instead, focus on working with the body you already possess.
British Rowing Plus articles:
If you think you have symptoms of RED-S, book a consultation with your doctor. It may be helpful to bring the above information booklet with you.
Common Athlete Health Issues
In rowing, common injuries tend to appear due to overuse and overload. Here are a few ways you can look out for your physical health.
8 top tips for reducing injury
There is no one reason why injuries occur, they tend to be a combination of factors which accumulate and ultimately lead to the body breaking down. Here are some ideas which can help you to reduce the likelihood of an injury occurring.
Back pain and rowers
Seek advice from a health professional if you experience any unusual back pain or if the back pain lasts for longer than 48 hours without showing signs of settling. Seek medical advice if you intend to train with persistent unnatural back pain. Ensure that any medication you take conforms with British Rowing’s rules.
Click the button below for guidance from the British Rowing Medical Panel on how to avoid back pain.
Blisters on your hands happen due to the constant friction between your hand and the oar handle – either from high mileage or from gripping too hard. Find our top tips for prevention and management below.
Female Athlete Health
Find a series of articles below for rowers and their coaches on female health.
Maximising your health and performance
GB Rowing Team Sport Scientist Sarah Moseley explores female health and spotlights areas that female athletes may need to adjust to optimise their performance.
The power of the menstrual cycle
GB Rowing Team Sport Scientist Sarah Moseley explains the menstrual cycle to help athletes and coaches understand the impact it can have on health and fitness goals.
Period practicalities for rowers, coaches and clubs
Clubs can take simple steps to support women and girls when they are on their period. Lebby Eyres shares suggestions from junior, senior and masters rowers.
The importance of female health
On International Women’s Day Dr Emma Ross talks about the importance of exploring female athlete health to Rebecca Charlton.
Yoga and rowing
Recovery and stretching are an important part of training. Try out these four post-training yoga stretches in under 10 minutes after your next session.