If you’ve had knee replacement surgery, you might be wondering about safe ways to stay active. A common question is, can you use a rowing machine after knee replacement? The good news is, for most people, the answer is a cautious yes. Rowing can be an excellent low-impact exercise once you are fully healed and have your doctor’s approval.
Can You Use A Rowing Machine After Knee Replacement
Using a rowing machine after a knee replacement is generally considered safe and beneficial, but timing and technique are everything. It is not an activity you should jump into early in your recovery. You must wait until your surgeon clears you for this type of motion, which is typically after the initial healing phase of 3 to 6 months. The rowing motion provides a smooth, controlled way to build strength and improve range of motion without putting excessive stress on your new joint.
Key Benefits of Rowing After Knee Replacement
When done correctly, rowing offers several advantages for post-surgery fitness.
- Low-Impact Cardio: It elevates your heart rate without the pounding of running or jumping.
- Strengthens Supporting Muscles: It works your quadriceps, hamstrings, glutes, and calves, which stabilize the knee.
- Improves Range of Motion: The sliding motion can help gently increase flexion and extension in the knee.
- Full-Body Workout: It also engages your core, back, and arms, promoting overall fitness.
Important Precautions Before You Start
Never assume rowing is right for you without professional guidance. Here are the essential steps to take first.
- Get Medical Clearance: This is non-negotiable. Your surgeon or physical therapist must assess your specific recovery.
- Listen to Your Body: Pain is a signal. You should feel muscle exertion, not sharp pain in the knee joint.
- Start in Physical Therapy: Often, therapists have access to rowing machines and can teach you the proper form in a controlled setting.
- Choose the Right Machine: A water or air-resistance rower provides a smoother pull than a sudden magnetic or hydraulic resistance.
Perfecting Your Rowing Technique
Proper form is critical to protect your new knee. A bad technique can lead to strain or injury.
The Recovery-Friendly Rowing Stroke
Break down the stroke into phases, focusing on smooth transitions.
- The Catch (Starting Position): Sit tall with knees bent and shins vertical. Your arms should be straight out in front, holding the handle.
- The Drive (Pushing Back): Push with your legs first, keeping your back straight. Only after your legs are mostly extended should you lean back slightly and pull the handle to your chest.
- The Finish: Handle at your lower ribs, shoulders relaxed, and core engaged.
- The Recovery (Returning): Reverse the sequence: extend your arms forward, lean your torso from the hips, then bend your knees to slide back to the catch. This should be slow and controlled.
Common Technique Mistakes to Avoid
- Bending Knees Too Early: On the recovery, don’t bend your knees until the handle has passed over them. This prevents the handle from hitting your knees.
- Rounding Your Back: Maintain a neutral spine throughout the entire movement to protect your back.
- Using Only Your Arms: The power should come 60% from your legs, not your upper body. This is especially important for knee strengthening.
Creating a Safe Post-Surgery Rowing Plan
Once cleared to row, you need a gradual plan. Rushing will set you back.
Your First Sessions
- Start with just 5-10 minutes of very light resistance.
- Focus entirely on form, not speed or distance.
- Row at a slow, steady pace with a long recovery phase.
- Stop immediately if you feel any pain beyond general muscle fatigue.
Building Duration and Intensity
As your strength improves over weeks and months, you can slowly progress.
- First, add time in 2-3 minute increments every few sessions until you can row comfortably for 20 minutes.
- Only after you can row with good form for a sustained period should you consider slightly increasing the resistance.
- Always include a 5-minute gentle warm-up (like marching in place) and a 5-minute cool-down with stretches for your legs and back.
Signs You Should Stop Rowing
Be alert for signals that you need to pause or adjust your activity. Its important not to ignore these warnings.
- Increased swelling or redness around the knee joint.
- A sharp, stabbing, or persistent ache in the knee (not the surrounding muscle).
- Any feeling of instability or “giving way” in the knee.
- Pain that lasts for hours after you finish your workout.
If you experience any of these, rest and apply ice. Consult your physical therapist or doctor if symptoms don’t resolve quickly.
Alternative and Complementary Exercises
Rowing is just one piece of the puzzle. A well-rounded routine is best for knee health.
- Stationary Bike: Excellent for building knee mobility and quad strength with minimal impact.
- Leg Presses (Light Weight): Strengthens the major leg muscles in a controlled path of motion.
- Water Walking or Swimming: The buoyancy of water removes stress from the joints while providing resistance.
- Continued Physical Therapy Exercises: Never stop your prescribed home exercises for strength and balance.
Frequently Asked Questions (FAQ)
How long after knee replacement can I use a rower?
Most patients need to wait at least 3 to 6 months and must have explicit clearance from their surgeon. Full recovery and strength building take up to a year, so patience is key.
Is rowing machine good for artificial knees?
Yes, with proper form and timing, rowing is good for artificial knees. It helps maintain a healthy weight and strengthens the muscles that support the implant, which can prolong its life.
What exercises should I avoid after knee replacement?
Avoid high-impact activities like running, jumping, and sports with sudden stops/pivots (tennis, basketball). Also, be cautious with deep lunges, squats below 90 degrees, and lifting heavy weights.
Can rowing damage my knee replacement?
If you start too early, use poor form, or ignore pain signals, you could cause inflammation or strain. Following guidelines minimizes this risk significantly. The implant itself is very durable.
What is the best rowing machine for after knee surgery?
Look for machines with a smooth resistance curve. Water rowers and air rowers are often recommended because the resistance feels more natural and less jarring than some mechanical models.
Returning to exercise after a knee replacement is a marathon, not a sprint. Using a rowing machine can be a valuable part of your long-term fitness, helping you stay strong, mobile, and healthy. Always prioritize your doctor’s advice and listen to what your body tells you each step of the way.