How to Prevent Rowing Blisters: A Complete Guide for Rowers

Blisters are rowing's most predictable injury. Every rower gets them. Novices get them during their first week. Varsity athletes get them during spring training. Masters rowers get them coming back from the off-season.

But while some blistering is inevitable during adaptation, chronic blisters are a sign that something's wrong—your grip, your hand care, or your protection strategy. Here's how to minimize blister formation and keep training through the unavoidable ones.

Why Rowing Causes Blisters

Blisters form when friction separates the outer layer of skin (epidermis) from the underlying tissue. Fluid fills the gap, creating that familiar painful bubble.

Rowing is uniquely blister-prone because of three factors:

• Repetitive motion — Thousands of identical strokes create cumulative friction damage
• Moisture — Water, sweat, and humidity soften skin, making it more vulnerable
• Grip pressure — The oar handle presses into the same spots every stroke

The most common blister locations are the base of the fingers (where the handle sits during the drive) and the pad of the thumb (where it wraps around the oar).

The Blister Prevention Framework

Effective blister prevention addresses all three causes: friction, moisture, and pressure.

1. Build Calluses Gradually

Calluses are your body's natural blister prevention—thickened skin that resists friction. The goal is to build calluses without blistering through them.

• Start with shorter sessions — New rowers should limit initial sessions to 20-30 minutes
• Progress volume slowly — Increase weekly volume by no more than 10-15%
• Maintain calluses — Keep them smooth with a pumice stone; raised edges catch and tear

2. Control Moisture

Wet skin blisters faster than dry skin. While you can't avoid water completely in rowing, you can manage moisture:

• Dry hands between pieces — Keep a towel in the boat or on the erg
• Use chalk sparingly — Light chalk application reduces slippage and absorbs sweat
• Consider moisture-wicking gloves for indoor training — Some rowers use them for long erg sessions

3. Reduce Friction

Friction comes from two sources: the grip itself and the slippage between hand and handle.

To reduce friction:

• Relax your grip — Use the minimum grip pressure needed; let the oar hang in your fingers
• Hook, don't squeeze — Think of your fingers as hooks hanging on the handle
• Use tape on hot spots — Protective tape creates a barrier between skin and handle

How to Tape Your Hands for Rowing

Tape is essential during high-volume training phases, when returning from time off, or when protecting existing blisters. Here's the right way to do it:

For the Finger Base (Most Common)

1. Cut a strip of tape 3-4 inches long
2. Wrap around the base of the finger (where it meets the palm)
3. Overlap by half for two layers of protection
4. Keep it snug but not tight—you need blood flow

For the Thumb

1. Cut a strip 4-5 inches long
2. Start at the thumbnail and spiral down toward the base
3. Cover the inside pad where it contacts the oar

Choosing the Right Tape

Rowing demands specific tape properties:

• Water resistance — Adhesive tape fails when wet; self-adhering tape grips to itself regardless of moisture
• Thin profile — Thick tape changes your grip feel and can create new pressure points
• No residue — Sticky residue attracts dirt and can irritate healing skin
• Breathability — Non-breathable tape traps moisture against skin

Self-adhering tape like Guard-Tex checks all these boxes. It's been used by rowers for decades specifically because it performs in wet conditions.

Rowing Through Existing Blisters

Sometimes you have to train through blisters—it's part of the sport. Here's how to do it safely:

If the Blister is Intact

• Don't pop it — The fluid protects the underlying skin
• Cover with a non-stick pad — Prevents the blister from tearing
• Tape over the pad — Keeps everything in place and adds protection

If the Blister Has Torn

• Clean thoroughly — Soap and water, then antiseptic
• Keep the flap — Don't remove torn skin; it protects healing tissue
• Apply antibiotic ointment — Prevents infection and keeps skin supple
• Cover with a hydrocolloid bandage — Creates a moist healing environment
• Tape over everything — Secure the bandage and add cushioning

Training Phase Considerations

Early Season

When returning from off-season, assume your hands have deconditioned. Tape proactively for the first 2-3 weeks, even if your hands feel fine. Build volume gradually.

Peak Training

High-volume phases (30+ km/day) stress even well-conditioned hands. Tape hot spots preemptively and monitor closely for changes.

Race Season

Maintain calluses but avoid aggressive filing before races. Keep tape in your race kit for emergencies.

Common Mistakes to Avoid

• Taping too tight — Restricts blood flow and increases swelling
• Using adhesive tape on wet skin — It will fail; use self-adhering tape instead
• Ignoring hot spots — A hot spot today is a blister tomorrow; tape immediately
• Letting calluses get too thick — Raised calluses tear off, creating deep wounds
• Training through infection — Red streaks, pus, or fever = see a doctor

The Bottom Line

Blisters don't have to be a constant battle. With proper callus development, smart moisture management, and strategic taping, you can minimize blister formation and train through the inevitable ones without losing significant time.

Your hands adapt—help them along the way.