If you’ve had a hip replacement, you’re likely eager to get back to a full, active life. A common question is, can you use a rowing machine after hip replacement? The good news is, yes, rowing can be an excellent part of your recovery, but it requires careful timing and technique.
Can You Use a Rowing Machine After Hip Replacement
Rowing is a low-impact, full-body exercise that builds strength and cardio without jarring your joints. For hip replacement patients, it offers a way to work the legs and core while seated. However, it’s not an activity you can jump into right away. Your surgeon and physical therapist must clear you first, as the motion involves significant hip flexion and extension.
Understanding the Benefits and Risks
When done correctly, rowing has clear advantages. It strengthens the muscles around your new hip, which provides crucial stability. It also improves cardiovascular health and range of motion. The smooth, controlled motion is gentler than running or jumping.
But the risks are real if you start too soon or with poor form. The primary concerns are:
- Dislocation: Early on, extreme bending (flexion) of the hip can risk the new ball popping out of the socket.
- Strain: Overworking muscles that are still healing can lead to pain and setbacks.
- Poor Mechanics: Compensating for weakness can hurt your back or other joints.
- 0-6 Weeks Post-Op: Strict precautions. No rowing. Focus on walking, prescribed exercises, and healing.
- 6-12 Weeks: Many patients get cleared for stationary biking with a high seat. Rowing is usually still off-limits due to the deep hip bend required.
- 3-6 Months: This is a typical window for potential clearance. Your physical therapist might introduce modified rowing motions without the machine first.
- 6+ Months: Most patients are strong enough to begin a careful, supervised rowing program if they have maintained their rehab.
- The Catch (Start): Don’t tuck your knees too tightly to your chest. Stop at a comfortable, safe point of hip flexion.
- The Drive: Push with your legs first, keeping your back straight. Engage your core.
- The Finish: Lean back slightly and pull the handle to your lower ribs. Avoid over-arching your back.
- The Recovery: Extend your arms, hinge forward from the hips, then bend your knees. Move slowly back to the start.
- Avoid sudden, jerky movements at all times.
- Never row through pain, especially a deep, sharp pain in the hip or groin.
- Be cautious of twisting your torso excessively during the stroke.
- If you experience increased swelling, a feeling of instability, or persistent ache after rowing, take a break and consult your therapist.
- Stationary Bike: Excellent for building leg strength and mobility with minimal risk. Ensure the seat is high enough.
- Water Walking or Aqua Jogging: The buoyancy of water reduces stress on the hip while allowing for great movement.
- Resistance Band Training: Strengthens hip abductors, glutes, and core in a controlled way.
- Walking: The foundation of recovery. Progress distance and speed as tolerated.
When Can You Start Rowing After Surgery?
There is no universal timeline. It depends on your surgeon’s approach, your overall health, and your progress in therapy. Generally, you can expect these broad phases:
Always, always follow your medical team’s specific advice over any general guideline.
How to Safely Begin Rowing Post-Hip Replacement
Once you have the green light, follow these steps to minimize risk and build a sustainable habit.
Step 1: Master the Movement Pattern
Practice the rowing sequence off the machine. Sit on a bench and focus on the “legs-core-arms, arms-core-legs” rhythm. Ensure you can hinge from your hips without rounding your lower back. This mind-muscle connection is vital before adding resistance.
Step 2: Adjust the Machine Settings
Proper setup is non-negotiable. Strap your feet in securely, but not overly tight. The most critical adjustment is the foot stretcher position. Set it so that when your knees are bent, your shins stay vertical and don’t go past your toes. This limits how deep you bend your hip. You may need to set it higher than you used to.
Step 3: Start with Zero Resistance
Set the damper on the flywheel to the lowest setting (often a 1 or 2). Your goal for the first several sessions is smooth motion, not power or speed. Row slowly for just 3-5 minutes as a test. Focus on form, not distance.
Step 4: Prioritize Perfect Form
Break the stroke down and conciously avoid common mistakes:
Step 5: Build Volume and Intensity Slowly
If you have no pain or swelling after a few short sessions, gradually add time. Increase by 2-3 minutes per session. Only consider adding damper resistance after weeks of consistent, pain-free rowing. Listen to your body—any sharp pain is a signal to stop.
Key Precautions and Red Flags
Even with careful progress, stay vigilant. Use a mirror or video your form to check for compensations. Some important precautions include:
Remember, your new hip has limitations. Respecting them is key to long-term success and avoiding a revision surgery.
Excellent Alternative and Complementary Exercises
While you wait to row, or to balance your routine, these activities are often recommended:
Incorporating these will make you stronger and more prepared for when you can use the rower.
FAQ: Your Questions Answered
How soon after hip replacement can I use a rowing machine?
Most patients need to wait at least 3 to 6 months, and only with explicit clearance from their surgeon or physical therapist. Starting to early poses a serious dislocation risk.
What is the best rowing machine for after hip replacement?
A magnetic or air resistance machine with a smooth, adjustable resistance is ideal. The ability to finely tune the foot stretchers is a critical feature to look for. Avoid machines with a fixed, aggressive setup.
Are there any permanent restrictions on rowing after hip replacement?
Most people can return to rowing without permanent restrictions if they heal well. However, some surgeons may advise against high-intensity, competitive rowing or using very high resistance levels to protect the implant’s longevity.
Can rowing loosen a hip replacement?
If done improperly or too aggressively, any activity can contribute to wear or loosening over many years. Following proper form, building intensity slowly, and maintaining a healthy weight are the best ways to protect your new hip for the long term.
What exercises should I avoid after a hip replacement?
Typically, you should avoid high-impact activities (running, jumping), activities with a high risk of falling (skiing, contact sports), and movements that involve extreme bending or twisting of the hip (like pulling your knee to your chest or crossing your legs).
Returning to exercise after a major surgery is a marathon, not a sprint. By being patient, communicating with your healthcare team, and prioritizing safety over performance, you can successfully reintegrate a rowing machine into your fitness routine and enjoy its benefits for years to come.