Help me with my knees please

[ArchRow87]

So my parents have had the concept 2 rower for some time and I would use it but without much regularity. About a month ago they decided they didn't want it anymore, so now I have it. So, for the past month I have been rowing daily anywhere from 2000m to 10,000m usually averaging somewhere between the two. A week ago today I decided to row for and hour. Since that workout i have had knee pain so I havent rowed any. The pain is nothing extreme or really agonizing, but not good either. The past few days my knees have been popping the same way and sound as someone cracking their knuckles.

I watched the techniques video where it shows what to do and what not to do and all I can think of is that I may be over compressing, but it doesnt tell you the negative side effects of these actions. Also has anyone had problems with their knees and rowing? Any recommendations? Any ideas as to why my knees hurt?

**Note: I was doing really really light stretching before each workout. And when I say light I mean probably not enough and of low intensity.
**Also the pain in my knees didn't occur until the day after and I've been stretching as much as I can since then which eases the pain.
**Also Also Im an Archaeology field technician and am constantly on back dirt piles that are uneven and this isn't helping anything.

Sorry that this is so lengthy. I just really enjoy my rowing workouts and want to get back into the swing of things, but don't want to do anything to harm myself.

Thanks anyone for reading and helping. Any suggestions are appreciated.

[gregsmith01748]

There are two possible places where you can do damage, by over compressing at the catch or by hyper extending at the finish. If you want to limit the range of motion on the slide, try wrapping a thick rubber band around the slide and placing it where you want the limit of you forward travel should be. Another one can go behind you.

This provides clear feedback to train yourself to limit your travel on the slide. I did this when I was diagnosed with arthritis in my knee and it was sore from too much running. Now, I'm focused on rowing and I'm doing about 95k a week with no knee pain at all.

[TabbRows]

Greg makes a good suggestion for correcting your slide. I used this method recovering from a pulled quad and I have knee issues too.

Another is you could be over stretching. Your warm up shouldn't be stretching. Do a pick drill: 1minute arms only, 1 minute arms and back, 1 minute 1/2 slide, 1 minute full slide 50% pressure, light drag. Then if you're doing short pieces add 5-10 minutes of 50-60% pressure at 18-20 spm, light drag (100 or at least less than your normal drag for your workout). You're looking to break into a light sweat, show a slight increase in HR over rest, and just starting to breath a bit faster.

After rowing workout, use an exercise band or towel and stretch your hamstrings by lying on your bck and raising one leg at at time, be careful to stretch just to point of tug and not hyper extend or lock knees. Hold 30 seconds. Switch legs. Then do a Standing One Leg Quad stretch, hold 30 seconds, switch legs. And finally do a leaning calf stretch for 30 seconds straight leg then shifting into bent knee for 15-20 seconds.

For your field work, invest in a couple of gardeners pads to kneel on and stand up and stretch your legs frequently.

[ArchRow87]

Thanks for the replies. I wrapped my runner with duct tape. Worked well! It seems I may have just had a heavy muscle sprain... dunno but all is good. Again thanks for the input and help.