What has happened to my knees?

[FloatyHappy]

Hello there everybody.

I'm new here. Just started erging over the past 2 weeks. I've rowed a total of about 120,000 meters, and seem to have screwed up my knees somehow. I thought I was using relatively proper technique, but it appears I'm doing something wrong as whatever it is that runs right along the side of my kneecaps KILLS whenever I fully bend my legs.

Two questions... any idea on whether this is something that will heal on its own if I stay off the erg for awhile? And... what have I been doing wrong to cause this?

Any help is greatly appreciated

Be well,
Ryan

[Krysta Coleman]

There are experts on here who might be able to give you a better response, but I have had some similar discomfort in my left knee on a few occasions, from erging. It was suggested to me that I was possibly over-extending my knees at the end of the stroke. A mirror, or better yet a video, would probably help you see if your knees are over-extending or bouncing.

- Krysta

[Yukon John]

Hi Ryan,
I think that rowing can be a very good exercise for protecting the knees, as it really developes the quads. But saying that, it's important to start slowly. When I first started rowing, I had some pain in and around my knees. For me, it was doing too much, to fast and not letting myself get used to this new strain on the body. I took a bit of time off, started again with less time on the erg and slowly increased. I also, didn't bend my knees fully at the catch (shins 90 degrees from floor), but instead, just bent my knees till the angle between my thigh and shins was at 90 degrees. For good rowing techneque, you need to go past this angle, but it also puts a bit of a stress on your tennons once you go past 90 degrees at a joint. So, until the pain disapears you might want to take a break from rowing to let some healing take place, then increase slowly and give a try with not bending your knee joint as much to start with. Again, it's not the best technique with your knees at this angle during the catch, but it does allow you to row and start building up the muscles that will protect your knees.
The good news is that in the long run, your knee joint will be much stronger. I've talked to several people here on the forum who have said that they weren't able to run any more because of injuries, but after rowing for a while found that they could run again!
Also, Krysta's advice about over-extending is really good when you are refining your technique. Lastly, if you are getting pain when off of the erg, you might want to get a doctor or physio to check it out just to be on the safe side. Best wishes for a speedy recovery! John.

[FloatyHappy]

Thank you Krysta and John for the thoughtful advice.

[Exrook]

Hello there everybody.

I'm new here. Just started erging over the past 2 weeks. I've rowed a total of about 120,000 meters, and seem to have screwed up my knees somehow. I thought I was using relatively proper technique, but it appears I'm doing something wrong as whatever it is that runs right along the side of my kneecaps KILLS whenever I fully bend my legs.

Two questions... any idea on whether this is something that will heal on its own if I stay off the erg for awhile? And... what have I been doing wrong to cause this?

Any help is greatly appreciated

Be well,
Ryan

Sounds like what I've been struggling with since the Holiday Challenge. My case was diagnosed as IT Band Tendonitis - also sometimes known as Runner's Knee. I've been working with a physical therapist to strengthen the muscles that support the knee, and I've recently started rowing again without pain (though I pay extremely close attention now to my form, espeically around the catch).

Good luck.

[Citroen]

Try moving the foot plates up a hole or two. The normal recommendation is to have the strap go over the bend in your trainers.

[pduck]

Is the pain on the outside of the knee? If so, it's probably Iliotibial Band Syndrome. There are some simple stretches that you can do to help:

http://www.itbs.info/html/treatments.html

(BTW, this is different from what is called "runner's knee." But IT band syndrome does commonly affect runners.)

[johnlvs2run]

Make sure the shoes you are rowing in are flat, and don't have heel lifts, or else row barefoot.

Arch protrusions/supports can also bother your knees.

[Spectre]

Just my 2cents..but I would agree with citroen on this. I have found that from time to time after doing an increased level of training I get similar pains. 120k in a few weeks from nothing is a big change for your body so make sure you are taking it easy. Playing with the foot level seems to work best for me. Also I find that flat shoes like keds helps too. good luck

[FloatyHappy]

I just came back from out of town to all of these thoughtful replies. After a weekend away from the erg, my knees are still a bit funny. My current plan is to avoid the erg until the pain in my knees is no longer noticeable, then move the footplates up a bit and row slower and for shorter periods of time for a couple weeks to let my body adjust to the activity.

I've also been considering rowing without straps in order to avoid overextension. My guess is that this would force me to complete the stroke before I've overextended my knees in order to avoid flying off the back of the machine. When rowing with straps, I sometimes get the feeling that the pressure of my feet against the straps at the end of my stroke is an indication that I'm overextending my legs.

Thank you everybody for your help!

Be well,
Ryan

[gwjones]

Out of curiosity - does the pain run on the inside portion of your knees or the outside of your knees?

If on the inside of the knees, it is likely that you have developed some tendonitis from overuse and/or bad form. Make sure you are compressing your knees straight back and forth, and *not* opening your knees up in an attempt to get a longer stroke (at least until your knees are stronger). Opening your knees puts a lot of stress on your MCL, and the result is swelling and pain. My daughter will develop this type of tendonitis every now and then when rowing in an 8 and trying to lengthen her stroke out to compensate for the 3 inches in height she gives away in the boat.

We went to an ortopod and he confirmed this diagnosis.

If the pain persists, the best thing is ice for about 20 minutes post workout. Make "Ice Bags" by mixing 2 cups of water and 1 cup rubbing alcohol in zip lock bags (double bag it). When you put these in the freezer, they do not freeze solid, so you can form them around knees, hips, ankles, etc.

Hope this helps!