Thinking about adding a rowing machine to your fitness routine? It’s a fantastic full-body workout for many people. But it’s important to know that a rowing machine isn’t for everyone. Certain health conditions and situations mean you should avoid it or get a doctor’s okay first. This guide will help you understand who should not use a rowing machine.
Who Should Not Use a Rowing Machine
This list covers the main groups of people who need to be cautious. If you see yourself here, it’s a sign to talk to a medical professional before you start rowing. Your safety is the most important thing.
People With Certain Heart or Blood Pressure Conditions
Rowing is a vigorous cardiovascular exercise. It quickly raises your heart rate and blood pressure. For some, this can be dangerous.
- Uncontrolled High Blood Pressure: If your blood pressure isn’t managed with medication or lifestyle, the intense exertion could trigger a hypertensive crisis.
- Recent Heart Attack or Stroke: Your heart and circulatory system need time to heal. Strenuous activity too soon is a major risk.
- Heart Failure or Severe Coronary Artery Disease: The heart may not be able to handle the increased demand for oxygen during rowing.
- Cardiomyopathy or Heart Valve Problems: These structural issues can make intense exercise unsafe.
Always get clearance from your cardiologist if you have any known heart condition.
Those With Recent Injuries or Chronic Pain
The rowing motion involves your back, knees, shoulders, and wrists. If you have an existing problem in these areas, rowing could make it worse.
- Lower Back Injuries: A herniated disc, sciatica, or chronic back pain can be aggravated by the forward lean and powerful leg drive, especially with poor form.
- Knee Problems (like ACL tears or severe arthritis): The deep bend and extension put significant load on the knee joint.
- Shoulder Impingement or Rotator Cuff Injuries: The pulling motion to the chest can strain compromised shoulder structures.
- Wrist or Elbow Tendinitis: Gripping the handle and repetitive motion can flare up conditions like tennis elbow.
You must be fully recovered from an injury before considering rowing. A physical therapist can advise you on suitability.
When to Consider Alternatives
If you have joint pain but still want cardio, look at low-impact options. These put less stress on your body while still giving a good workout.
- Recumbent or stationary bike
- Elliptical machine
- Swimming or water aerobics
- Walking on a flat surface
Pregnant Individuals, Especially in Later Stages
Exercise during pregnancy is generally encouraged, but rowing has specific drawbacks as pregnancy progresses.
- The seated position can compress the vena cava (a major vein), reducing blood flow to you and the baby.
- The forward bending motion becomes uncomfortable and is not recommended in the second and third trimesters.
- Risk of imbalance and falling off the machine increases as your center of gravity shifts.
If you were an experience rower before pregnancy, consult your OB-GYN. They may approve light, modified rowing early on, but most will suggest switching to safer activities like prenatal yoga or stationary cycling later.
People With Balance or Severe Vertigo Issues
Rowing machines have a moving seat on a rail. You need decent core stability and balance to stay centered and maintain good posture. If you have:
- Severe vertigo or inner ear disorders
- Neurological conditions affecting balance (like advanced Parkinson’s)
- Significant weakness in your core or legs
…then the risk of falling or losing control is to high. A recumbent bike, where you are fully supported, is a much safer choice.
Those in Post-Surgical Recovery
After surgery, your body needs to heal. Rowing too soon can disrupt stitches, strain healing tissues, or cause new injuries.
- Abdominal or Core Surgery: (e.g., hernia repair, C-section, hysterectomy). The core engagement in rowing is intense and could damage healing incisions.
- Back or Joint Surgery: Follow your surgeon’s and physical therapist’s timeline strictly. They will tell you when, and if, rowing is appropriate.
Never rush back into exercise after an operation. Start with walking and very gentle movements as approved by your doctor.
How to Check If Rowing Is Safe For You
If you’re unsure, follow these steps. It’s better to be safe than sorry when it comes to your health.
- Consult Your Doctor: This is the non-negotiable first step if you have any medical condition from the lists above. Be specific – ask “Is using a rowing machine safe for my [condition]?”
- Start with a Professional Lesson: If you get the all-clear, book one session with a certified rowing instructor. They can assess your form and make corrections before bad habits cause pain.
- Begin with Short, Easy Sessions: Don’t go for 30 minutes on day one. Start with 5-10 minutes of easy rowing. See how your body feels during, immediately after, and the next day.
- Listen to Your Body: Sharp pain, dizziness, chest discomfort, or excessive shortness of breath are all red flags. Stop immediately if you experience any of these.
Common Mistakes That Lead to Injury
Even people who can use a rower can hurt themselves with bad technique. Here’s what to avoid:
- Rowing with a Rounded Back: This is the biggest cause of back pain. Keep your back straight, pivoting from the hips.
- Using Only Your Arms: The power should come 60% from your legs, 20% from your core lean-back, and only 20% from your arms pulling.
- Pulling the Handle Too High or Too Low: It should come straight to your lower chest/sternum, not your neck or belly.
- Going Too Fast Too Soon: Focus on slow, powerful strokes with good form before trying for speed or endurance.
FAQ: Rowing Machine Safety
Can I use a rowing machine if I have arthritis?
It depends on the severity and location. Mild osteoarthritis might be okay with a gentle approach. However, severe arthritis in the knees, hips, spine, or hands could make rowing to painful. A water rower might offer smoother resistance than an air rower. Always check with your doctor or physio first.
Is rowing bad for your back?
Rowing with proper form is actually excellent for building back strength. But rowing with poor form (like a rounded spine) is one of the fastest ways to injure your back. If you have a history of back problems, get expert guidance on your technique.
What age is too old for a rowing machine?
There’s no specific age limit. A healthy, active 70-year-old can row safely. The key factors are overall health, joint health, and balance, not just age. A thorough medical check-up is advised for older adults starting any new intense exercise.
Are there safer rowing machine alternatives?
Yes. If the leg drive is a problem, consider an upper-body ergometer (arm bike). For low-impact full-body cardio, an elliptical with moving arm handles can simulate a similar motion without the joint stress. Recumbent bikes are excellent for those with balance or severe back issues.
Can I row with a knee replacement?
Many people can row after a full recovery from knee replacement surgery, but it requires approval from your surgeon or physical therapist. They will advise on when to start and any range-of-motion limitations. The motion can be beneficial for building strength, but it must be introduced carefully.
In conclusion, while rowing machines offer a superb workout, they aren’t a universal fit. Paying attention to your body’s signals and seeking professional medical advice is crucial. If you find that you shouldn’t use a rowing machine, don’t be discouraged. There are plenty of other effective ways to stay fit and healthy that will be better suited to your needs.