If you have hip arthritis, you might wonder which exercises are safe and beneficial. Is rowing good for hip arthritis? The answer is generally yes, but it depends on how you approach it.
Rowing is a low-impact activity that can build strength and maintain mobility without jarring your joints. This article will explain how to row correctly to support your hips and avoid making pain worse.
Is Rowing Good For Hip Arthritis
When done with proper form, rowing can be an excellent exercise for managing hip arthritis. The key is the smooth, gliding motion. Unlike running or jumping, rowing doesn’t put sudden, heavy impact on your hip joints.
It provides a controlled range of motion that can help keep your hips flexible. The strengthening benefits for your legs and core also support the joints, taking some pressure off.
How Rowing Benefits Your Hips
Rowing offers several specific advantages for arthritic hips. It’s a compound exercise, meaning it works multiple muscle groups at once in a coordinated way.
- Low-Impact Cardio: You get heart and lung health benefits without pounding your joints. This helps with overall health and weight management, which is crucial for reducing stress on your hips.
- Improved Range of Motion: The repetitive, rhythmic motion can help maintain or even gently improve flexibility in your hip joint. It encourages movement through a full, but not forced, range.
- Muscle Strengthening: Rowing strengthens the quadriceps, hamstrings, glutes, and core muscles. Stronger muscles around the hip act like a natural brace, providing stability and absorbing shock.
- Non-Weight Bearing: While you are bearing some weight, the seated position significantly reduces the load compressing your hip joint compared to standing exercises.
Important Precautions Before You Start
Before you get on a rowing machine, it’s essential to take a few steps. Always talk to your doctor or physical therapist first, especially during a flare-up of pain.
- Get Medical Clearance: Confirm with your healthcare provider that rowing is appropriate for your specific type and stage of hip arthritis.
- Start with Technique: Learn the proper form before worrying about speed or distance. A few sessions with a trainer can be invaluable.
- Begin Slowly: Start with very short sessions, like 5-10 minutes at a low resistance. Focus on how your hips feel during and after.
- Listen to Your Body: Some muscle soreness is normal, but sharp or increasing joint pain is a signal to stop. The rule is “move, don’t moove through pain.”
The Correct Rowing Technique for Hip Health
Bad form on a rower can negate all the benefits and cause more problems. Follow these steps to ensure your technique is safe.
The Drive Phase (Pushing Back)
Start with your knees bent and shins vertical, holding the handle. Your back should be straight, leaning slightly forward from the hips.
- Push with your legs first, straightening them powerfully. Your arms should still be straight at this point.
- As your legs are nearly extended, hinge your torso backward, engaging your core.
- Finally, pull the handle to your lower chest, keeping your wrists straight and elbows close to your body.
The Recovery Phase (Returning Forward)
This is just as important. Return to the start position in the reverse order.
- Extend your arms straight out from your chest.
- Hinge your torso forward from the hips, maintaining a tall spine.
- Bend your knees and slide the seat forward smoothly to the starting position.
The motion should be fluid, not jerky. Avoid rounding your lower back at any point.
Common Mistakes to Avoid
Being aware of these errors can save you from discomfort. Many people rush and use there back instead of there legs.
- Using Your Arms Too Early: This puts strain on your upper body and reduces leg engagement. Remember: legs, then body, then arms.
- Rounding the Back: A hunched posture stresses the spine and can alter hip mechanics. Keep your chest up and back straight.
- Rushing the Recovery: Slowing down the return phase gives your muscles a different kind of workout and prevents jarring.
- Setting Resistance Too High: High damper settings don’t equal a better workout. For arthritic hips, a lower setting (3-5) with controlled strokes is best.
Creating a Safe Rowing Routine
Consistency with a well-planned routine is key. Here is a sample beginner plan to follow after getting clearance.
- Frequency: Aim for 2-3 non-consecutive days per week to allow for recovery.
- Duration: Begin with 5-10 minutes of total rowing time. You can break it into intervals, like 2 minutes rowing, 1 minute rest.
- Intensity: Keep a conversational pace. Use the “Rate of Perceived Exertion” scale, staying around a 4-5 out of 10.
- Progression: Gradually add time first—increase by 1-2 minutes per session each week. Only increase resistance or speed after you can row comfortably for 15-20 minutes.
Always include a 5-minute warm-up (like marching in place or leg swings) and a 5-minute cool-down with gentle stretching afterwards.
When Rowing Might Not Be Advised
Rowing isn’t for everyone with hip arthritis. Certain conditions may require modification or avoidance. Pay close attention to your body’s signals.
- During an acute inflammatory “flare-up” with significant pain and swelling.
- If you have severe joint space narrowing or bone-on-bone arthritis, the deep flexion at the start of the stroke may be uncomfortable.
- If you experience pinching, catching, or sharp pain in the hip during the motion.
- For those with certain types of hip impingement (FAI), the rowing posture could aggravate symptoms.
In these cases, alternatives like stationary cycling (upright or recumbent) or water aerobics might be better options. Your physical therapist can help you decide.
FAQ: Rowing and Hip Arthritis
Can rowing make hip arthritis worse?
If done incorrectly or during a flare-up, it can. However, with proper technique and a sensible approach, it typically helps manage symptoms by strengthening supporting muscles.
What is better for arthritic hips: rowing or walking?
Both are good low-impact choices. Rowing provides more upper body and core engagement, while walking is more convenient. A mix of both can be ideal for overall fitness.
Should I row if my hip is hurting?
No. Avoid rowing if you have sharp, intense, or worsening joint pain. Mild stiffness that improves with gentle movement may be okay, but persistent pain is a warning sign.
How high should the resistance be on the rower?
Start low. A setting of 3-5 (on a damper scale of 1-10) is usually sufficient. Focus on a long, smooth stroke rather than pulling harder.
Can I use a rowing machine for arthritis?
Yes, a rowing machine is often an excellent tool for arthritis management, providing a full-body, low-impact workout that supports joint health.