Rowing Form Video Clip - Knee Tightness Problem

[KipperTheDog]

Hi,

Over the past couple of months I've started to get 'tightness' in my patellar tendon (kneecap tightness). I typically row three to fours times per week; either a slow 10k (averaging 150 watts / 2:15 pace) or a 30 minute medium pace row (2:05 to 2:10 500m pace). The knee tightness manifests itself after about 15 minutes of rowing.

I've attached a YouTube video of my rowing - the video was put together for my physio (I'm still waiting for comments). Can anyone on the Forum comment on my rowing form/technique. My gut feel is I'm perhaps over compressing my legs and I'm perhaps 'bouncing' on compression of the legs.

YouTube Clip URL: http://youtu.be/Yz126QK-Q2M

Note on the video: rowing at 2:17 pace at about 23 strokes per minute. Shoe size UK 9.5 - 2 holes visible on the foot plate.

Any advice feedback much appreciated --- sincere apologies for the dire commentry!

Regards, Andy

[PaulH]

I'm no expert (there are some here), but it doesn't look like you're over-compressing or bouncing. In fact I wish I could get my knees as reliably vertical as you! You're opening your back (i.e. leaning back) too early, in part because you're not leaning forward enough at the catch. I imagine that might be your (unconscious?) attempt to avoid over-compressing your knee. That suggests to me that your knee is causing you problems because you have a bad knee, not because you have bad technique.

[Bob S.]

Hardly any forward body swing. Generally both the forward and back body swing should be about 15° (11:00 o'clock and 1:00 o'clock). Not that it would be the cause of the knee tightness, but it is the one thing that stands out.

Bob S.

[hjs]

I'm no expert (there are some here), but it doesn't look like you're over-compressing or bouncing. In fact I wish I could get my knees as reliably vertical as you! You're opening your back (i.e. leaning back) too early, in part because you're not leaning forward enough at the catch. I imagine that might be your (unconscious?) attempt to avoid over-compressing your knee. That suggests to me that your knee is causing you problems because you have a bad knee, not because you have bad technique.

My idea also, the rowing looks very causious,don,t think the rowing is the problem, do other things give you trouble? Running?, in running you don,t get to full 180 degrees. And how feels a deep squat? Fully ass yo the ground. Which in itself by the way is a very good exercise for the hips and calves.

[KipperTheDog]

Thanks for the responses so far. Running and squats, including single leg squats, cause no issues. Agree I am being over-cautious in the video.

[ArmandoChavezUNC]

Anyway, Andy - you are definitely not over compressing, in fact, you could probably come up a bit closer to shins vertical. I think the issue with your knee must be coming from something else. I do remember a teammate of mine who's kneecap dislocated during a steady state erg workout. I think he just had a loose patellar ligament - can't remember what the physical trainers recommended for him but he managed to keep rowing/erging afterward.

Maybe you just need to strengthen your leg muscles. Could be imbalance of the quads and hamstrings where one is stronger than the other and is causing the tendons/ligaments to stretch in an painful way.

I also will second the opinion that your body preparation (i.e. body angle) could use some work, but the specifics of it have been covered.

Hope you figure out the source of the pain and good luck!

[Gettingold]

The thing that stands out to me is that you are pushing from your heels and not using the balls of your feet. Just put your hands on your the lower knee and do a simple squat. If you push from the heel you get much more tension that if you push from the ball of the foot.

[KipperTheDog]

Thanks for all the feedback. Have made the following adjustments:
- Slowed stroke rate down to 18... to try and focus on technique
- Have padded seat with a 1 inch layer of memory foam - the reason I tend not too go from 11 to 1, and remain upright, is that I get a sore behind very quickly (limited natural padding!)
- Start to push off with balls of feet and then transition through to heels

Will keep you posted on progress.

Thanks, Andy