Is Rowing Bad for Your Knees?

Hailed as one of the most effective cardio workouts that engage full body muscles, rowing machines have become one of the most popular home fitness equipment for many people. But for those with joint concerns, one question arose: is rowing bad for your knees? To answer this question, it is essential to understand the role of knees while rowing and what may cause knee pain from rowing machine. Ready to find out the answers? 

The Role of Knees While Rowing

The knees play a crucial role in the whole rowing session, especially during the drive phase. Here's how the knee works throughout the rowing stroke:

Catch: This is the starting position where your knees are bent, and you are set up to begin the stroke. In this position, your knees should be flexed at about 90 degrees, and they should be aligned with your feet, which are secured on the footplates.

Drive: As you push with your legs, the knees extend, helping to generate the power needed to propel your body backward. During this phase, your knees should straighten, but not lock out completely.

Finish: At this phase, your legs should be fully extended, but your knees should not be hyperextended. Maintaining a slight bend is essential to prevent unnecessary strain.

Is Rowing Bad for Your Knees?

Rowing is often considered a low-impact exercise, which makes it an appealing choice for individuals with knee concerns. Here’s what makes it a joint-friendly exercise:

The smooth movement of the rowing stroke doesn’t involve any sudden jarring movements. As you pull on the handle and push against the footplate, your knees are in a relatively stable and controlled position. The force is spread across multiple muscle groups, which reduces the strain on the knees.

Another major reason why rowing is good for knee health is that it strengthens the muscles that support the knee joint. While rowing, you engage your full body muscles. Your quadriceps and hamstrings, in particular, are engaged to push off. This strengthens the muscles around the knee and helps take pressure off the knees. In addition, your core is involved to maintain balance and the proper posture, which prevents unnecessary strain on the joints.

Why You Get Knee Pain From Rowing Machine

Now that rowing is cardio that doesn’t hurt knees, why does someone get knee pain from rowing machine? The reasons are many, let’s find out which is the one you are facing now and get to know how to fix it.

Incorrect Technique

This is the most common cause of knee pain. Look at how incorrect form can affect your knees.

• Overextending the legs: Pushing your legs too hard during the drive phase can put excess strain on your knees.
• Not maintaining proper alignment: Allowing your knees to buckle inward or outward significantly during the stroke can misalign the joints and cause unnecessary stress on the knees.

How to fix it: Focus on keeping your knees aligned with your feet and avoid overextending your legs. Engage your core and glutes during the stroke to help maintain balance.

Too Much Resistance

While rowing with higher resistance can be an excellent way to challenge yourself, excessive resistance will place more stress on your knees as they need to work harder to push in the rowing session.

How to fix it: Start with a lower resistance level and gradually increase it as your body adapts. For beginners, it is necessary to learn the proper rowing form within the first few days.

Lack of Warm-up

Like many other cardio workouts, rowing requires a warm-up beforehand, which helps prepare your body for the rowing session and makes your joints flexible. Jumping straight into rowing without this can lead to knee pain.

How to fix it: Always begin your workout with a warm-up, including some gentle stretches for the legs, hips, and lower back.

Excessive Rowing Frequency

Overuse of any exercise, including rowing, can lead to injuries. Although rowing is joint-friendly, it can put much pressure on your knees when performed with high frequency or for long durations without adequate recovery.

How to fix it: Make sure to allow your knees enough rest between each session. If you experience pain after rowing, take a few days off and consider cross-training with lower-impact activities like cycling or using the elliptical machine.

Pre-existing Knee Issues

If you already have severe knee injuries, rowing may exacerbate these issues.

How to fix it: Consult with a healthcare provider or a physical therapist to ensure that you can use this machine. Alternatively, choose other knee exercise machines that work better for knee rehabilitation, such as mini exercise bikes or mini elliptical machines. 

Knee-Friendly Rowing Techniques and Tips

Is rowing bad for your knees? No, but with the proper techniques. 

• Don’t push your knees too far forward at the catch. Only row as far as your body is comfortable with, especially if you have knee issues.
• Ensure that your feet are flat and even on the footplates, and your knees should track in line with your feet throughout the stroke.
• Keep your knee slightly bent in the finishing phase to ensure that the muscles, not the bones, are doing most of the work.
• Focus on using your legs and core to generate power rather than relying solely on the arms.
• Start with short and easy sessions to learn the proper rowing form if you are new to rowing. 
• Do a warm-up before rowing to prepare your knees and muscles for the workout. Stretch after finishing the rowing session to prevent injuries.

Conclusion: Is Rowing Bad for Your Knees

Rowing is generally a knee-friendly workout that can provide excellent cardiovascular and muscular benefits. However improper rowing techniques or pre-existing knee conditions can lead to discomfort or knee injury. By following the above-mentioned techniques you can enjoy rowing while protecting your knees.

If you are looking for the best rowing machine for small spaces, Tousains will be your ultimate destination. Committed to making home fitness available to everyone, Tousains is dedicated to producing high-quality and affordable home gym equipment for anyone in the world. Tousains 3 in 1 rowing machine, in particular, combines the function of 3 machines, enabling you to work out in different modes. With its foldable and compact design, it will be your best and trustable home fitness companion. View Tousains website and explore their portable home rowing machines!