If you have sore or injured knees, finding a good workout can be tough. You might be wondering, is rowing machine good for bad knees? The short answer is yes, it often can be, but you need to approach it correctly.
Rowing is a low-impact activity that can build strength without harsh pounding. This article will explain how to use a rower safely to support your knee health.
Is Rowing Machine Good For Bad Knees
For most people with knee issues, using a rowing machine is a smart choice. It provides a cardiovascular and strength workout while minimizing stress on your joints. The key is the smooth, gliding motion.
Unlike running or jumping, your feet stay fixed on the footplates. There’s no heavy impact when you move. This makes it gentler on your knees, ankles, and hips.
How Rowing Benefits Your Knees
Rowing does more than just avoid harm. It can actively help improve knee stability and reduce pain over time.
- Strengthens Supporting Muscles: Rowing works your quadriceps, hamstrings, and glutes. Stronger muscles around the knee act like a natural brace, absorbing force and improving stability.
- Improves Range of Motion: The full leg extension and flexion can help maintain healthy joint mobility. This is crucial for preventing stiffness.
- Promotes Weight Management: As an effective calorie burner, rowing helps with weight loss. Less body weight means significantly less pressure on your knee joints with every step you take.
- Low-Impact Cardio: You get your heart rate up without the damaging impact. This is vital for overall health without worsening knee pain.
Important Precautions Before You Start
Even though rowing is low-impact, you must take precautions. Always talk to your doctor or physical therapist first, especially if you have a specific injury like a torn meniscus or ACL.
Start slow and focus on perfect form before adding intensity. Listen to your body—sharp pain is a signal to stop. Discomfort is different from a dull ache from muscle use.
Knee Conditions That May Need Extra Care
- Advanced Osteoarthritis: If you have significant bone-on-bone contact, the bending motion might cause pain. A limited range of motion may be necessary.
- Recent Surgery: Follow your surgeon’s or therapist’s timeline for introducing rowing. Don’t rush it.
- Patellofemoral Pain Syndrome (Runner’s Knee): Rowing can be great, but improper foot placement or form can aggravate it.
The Right Rowing Technique for Knee Safety
Perfect form is non-negotiable for protecting your knees. A bad technique can lead to new injuries or flare-ups. The rowing stroke is broken into four parts: the catch, drive, finish, and recovery.
Step-by-Step Safe Rowing Form
- The Catch (Starting Position): Sit tall with your knees bent and shins vertical. Your shoulders should be relaxed and in front of your hips. Lean forward slightly from the hips.
- The Drive (The Power Phase): Push with your legs first. Your arms and back stay straight as your legs powerfully extend. This sequence is crucial—it uses your strong leg muscles, not your back.
- The Finish: Once your legs are nearly straight, lean back slightly at the hips and then pull the handle to your lower chest. Keep your elbows pointing down and wrists flat.
- The Recovery (Returning): This is just the reverse. Extend your arms forward, hinge your torso forward from the hips, and then bend your knees to slide back to the catch. Move smoothly and controlled.
Common Form Mistakes That Hurt Knees
- Bending Knees Too Early on Recovery: Sliding the seat forward before your hands have passed your knees forces your knees to bend around the handle. This creates compression.
- Over-Compressing at the Catch: Don’t bring your knees too close to your chest. Your shins should not go past vertical. This over-bends the knee joint under load.
- Pushing Unevenly: Make sure you’re applying equal pressure with both legs. An imbalance can strain one knee.
- Footstrap Placement: The strap should go across the widest part of your foot, near your toes. If it’s too high on your arch, it can cause you to pull with your feet and strain your knees.
Setting Up Your Rowing Machine Correctly
A proper machine setup supports good form. The damper setting is often misunderstood—it’s not a difficulty level. A lower setting (like 3-5) feels lighter and allows a faster stroke rate with less resistance, which is often better for knees.
Adjust the footplates so the strap is over the ball of your foot. You should be able to fully extend your legs without straining to reach.
Building a Knee-Friendly Rowing Routine
Start with very short sessions, even just 5-10 minutes. Your goal is to build consistency, not intensity. Here’s a sample progression plan for beginners with knee concerns:
- Weeks 1-2: Row for 5 minutes at a slow, steady pace. Focus entirely on form. Do this 2-3 times per week with rest days in between.
- Weeks 3-4: Increase to 10 minutes of steady rowing. You can try intervals: row easy for 2 minutes, then slightly harder for 1 minute, and repeat.
- Ongoing: Gradually add time, aiming for 20-30 minute sessions. Always begin with a 5-minute dynamic warm-up (like leg swings) and end with stretching your quads, hamstrings, and calves.
Signs You Should Stop Rowing
Pay close attention to your body’s signals. It’s normal for muscles to feel tired, but joint pain is a warning. Stop immediately if you feel:
- Sharp, stabbing, or pinching pain in the knee.
- Pain that swells or gets worse during the workout.
- Clicking or grinding sensations accompanied by pain (some noise alone is normal).
- Increased pain or instability the day after rowing.
Complementary Exercises for Knee Health
For the best results, combine rowing with other knee-strengthening and flexibility work. This creates a balanced program.
- Straight Leg Raises: Strengthen your quadriceps without bending the knee.
- Clamshells: Strengthen your glute medius to keep your knee tracking properly.
- Bridges: Build strong glutes and hamstrings.
- Regular Stretching: Focus on your IT band, calves, and hip flexors. Tight muscles in these areas can pull on the knee.
FAQ: Rowing with Bad Knees
Is rowing or cycling better for bad knees?
Both are excellent low-impact options. Rowing provides a more full-body workout and strengthens the posterior chain (back, glutes, hamstrings) more. Cycling is very knee-friendly but can sometimes lead to tight hip flexors. The best choice is the one you enjoy and can do with proper form.
Can rowing make knee arthritis worse?
When done correctly with a proper range of motion, rowing usually helps manage arthritis symptoms by strengthening muscles and maintaining mobility. However, if you have severe arthritis, you may need to limit how deep you bend your knees. Always consult a professional for personalized advice.
What is the best rowing machine for bad knees?
Look for a machine with a smooth resistance curve. Water and air rowers are often noted for there natural feel. Magnetic rowers are also very smooth and quiet. Try different types if you can to see what feels most comfortable for your joints.
Should I row if my knee is swollen?
No. Avoid rowing during acute swelling or inflammation. Rest, ice, compress, and elevate (RICE) the knee. Wait until the swelling subsides before returning to activity, and start very gently.
How high should the resistance be on the rower for knee pain?
Keep it on the lower side. A damper setting of 3-5 (or a lower drag factor) is ideal. You want to focus on a fluid motion and a moderate stroke rate (22-26 strokes per minute) rather than pulling against a heavy resistance, which can strain joints.
In conclusion, a rowing machine can be an excellent tool for fitness when you have bad knees. The emphasis must always be on meticulous technique, a gradual start, and listening to your body. By strengthening the muscles that support your knees and providing gentle cardio, rowing can be a part of your journey to less pain and better overall health.