If you’re dealing with tennis elbow, you might be wondering which activities are safe. So, is rowing good for tennis elbow? The answer isn’t a simple yes or no, as it heavily depends on your technique and the current state of your injury.
Is Rowing Good For Tennis Elbow
Rowing is a fantastic full-body workout, but its impact on tennis elbow is complex. When performed with perfect form, it can be a safe way to maintain fitness. However, poor rowing mechanics can easily aggravate the tendons in your elbow, making the pain much worse.
Understanding Tennis Elbow (Lateral Epicondylitis)
Tennis elbow is an overuse injury affecting the tendons on the outside of your elbow. These tendons connect your forearm muscles to the bone. Repetitive gripping and wrist motions, common in many sports and activities, cause small tears and inflammation.
The primary symptoms include:
- Pain and tenderness on the bony bump on the outside of your elbow.
- Weakness in your forearm.
- Aching that radiates down your forearm.
- Pain when gripping objects, shaking hands, or turning a doorknob.
How Rowing Mechanics Affect Your Elbow
Rowing involves four phases: the catch, the drive, the finish, and the recovery. The strain on your forearm tendons comes primarily from the grip and the pulling motion.
- The Grip: Holding the rowing handle requires constant forearm muscle engagement. A death grip will overload the tendons immediately.
- The Drive (Pull): This is where you generate power. Using your arms too early, before your legs and core, forces small forearm muscles to do the work of larger ones.
- The Finish: Yanking the handle into your chest or bending your wrists excessively at the end of the pull adds unneccessary stress.
Potential Benefits of Rowing with Tennis Elbow
When managed correctly, rowing might offer some advantages during your recovery.
- It provides excellent cardiovascular exercise without high impact on your joints.
- It strengthens your back, shoulders, and core, which are important for overall upper body stability.
- It can maintain your fitness levels while you avoid more aggravating activities like weightlifting or racquet sports.
The Risks of Rowing with Tennis Elbow
The risks often outweigh the benefits, especially in the acute, painful phase of the injury.
- It directly loads the extensor tendons in your forearm with every single stroke.
- Poor technique is extremely common, even among regular gym-goers, which turns rowing into a high-risk activity.
- It’s easy to ignore early warning twinges of pain during a workout, leading to a significant setback.
A Step-by-Step Guide to Safe Rowing with Elbow Pain
If you get the all-clear from a doctor or physiotherapist and want to try rowing, follow this careful approach.
Step 1: Heal First, Row Later
Do not row if you have sharp, constant, or severe pain. Your first priority is to calm the inflammation. This often involves rest, ice, and specific rehab exercises prescribed by a professional.
Step 2: Master the Technique Off the Machine
Learn the movement pattern without any resistance. Practice the sequence: legs push first, then lean back slightly, then pull arms in. Your arms should feel like hooks, not motors.
Step 3: Adjust the Machine Settings
Set the resistance (damper) very low, between 1-3. A higher setting does not mean a better workout; it means more strain on your body. Ensure the foot straps are secure so you’re not gripping with your toes to stabilize yourself.
Step 4: Modify Your Grip
This is crucial. Do not clench the handle. Practice a “loose grip” where your fingers are hooked over the handle but you’re not squeezing tightly. Some people find using a padded grip or wrapping the handle with a towel helps.
Step 5: Shorten Your Stroke and Pace
Avoid pulling the handle all the way to your chest. Stop just as your hands pass your knees. Row at a slow, controlled pace, focusing on form rather than speed or distance.
Step 6: Listen to Your Body and Stop Immediately
If you feel any increase in elbow pain during or after rowing, stop the activity. A dull ache might be acceptable, but sharp or shooting pain is a clear stop signal. This is non-negotiable.
Better Alternative Exercises for Tennis Elbow
While you’re recovering, consider these lower-risk activities to stay active.
- Walking or Incline Walking: Great for cardio with zero arm involvement.
- Stationary Bike: Another excellent low-impact option.
- Leg Press and Core Work: Focus on strengthening the lower body and midsection.
- Tennis Elbow Rehab Exercises: Wrist curls, eccentric extensions, and gentle stretching as advised by your therapist.
When to Absolutely Avoid Rowing
You should not get on a rowing machine if:
- Your pain is severe or constant.
- You are in the acute inflammatory phase (first 1-2 weeks).
- You have not been assessed by a medical professional to confirm the diagnosis.
- You are not willing to prioritize perfect form over workout intensity.
FAQ: Rowing and Elbow Pain
Can rowing cause tennis elbow?
Yes, absolutely. Rowing with poor technique, especially over-gripping and overusing the arms, is a common cause of overuse injuries like tennis elbow.
Is rowing or cycling better for tennis elbow?
Cycling is generally much safer for tennis elbow. It eliminates the gripping and pulling motions that aggravate the tendons. An upright bike is often better than a road bike with drop handlebars, which require a sustained grip.
What kind of rowing is safest?
Using a rowing machine with very low resistance and a focus on leg-driven power is the safest. Water rowing can also be smoother, but the initial pull can still be jarring if technique is off. The type matters less than your form.
How do I protect my elbows when rowing?
Protect your elbows by using a loose grip, initiating the pull with your legs, keeping your wrists straight, and stopping the pull early. Always warm up properly and build volume very gradually.
Should I use a brace while rowing?
A counterforce brace (tennis elbow strap) may help by redirecting force away from the tender tendon. It is not a cure, but it can make activity more tolerable. It’s best to consult with a physio to see if its appropriate for you and to learn how to wear it correctly.
Ultimately, whether rowing is good for your tennis elbow depends entirely on your individual case. The safest path is to get a professional diagnosis and guidance. If you do choose to row, perfect technique and a cautious approach are not just recommendations—they are essential for preventing further damage. Paying attention to your body’s signals is the most important skill you can develop during recovery.