Knee Pain After Rowing?

[erikaporkbutt]

I just bought a rowing machine, but after rowing I experience pain on my upper knees on both knees, more so on my left knee which is weaker having had a slight meniscus tear surgery a few years ago. Do you have any suggestions to lessen the pain? I did buy two knee support braces/pads which should be coming in soon, but this is all probably due to form right?

[Rob]

I suppose it depends on how severe your pain is: you may want to consult a professional such as a physician, physiotherapist, or kinesiologist (note that I am none of the above).

As with any new exercise, you probably want to gradually ramp up the volume and intensity over time: I don't know how many times I've jumped into a new sport or activity way too enthusiastically and regretted it the next day (and yes, my knees seem to be my weakest point).

The knee braces should be a good starting point. Your technique may have something to do with it (it certainly wouldn't hurt to review the videos on the Concept2 web site or search on youtube for rowing technique), but the usual beginner problem is too little effort with the legs vs the upper body. In your case, you may want to take it a little easier to build up strength gradually (much better to have slow progress than none because of an injury).
Also, if you aren't already (and are able to), I would recommend doing squats to build your leg strength. I was amazed how much better my knees handled activities once I started squatting. Start with your body weight and gradually add on weights.

Another suggestion is that on the static erg, you will get a high load as you come up to the catch and change direction: a set of slides might be a good option for you (I have a set and row both with and without them).

[Bob S.]

I have found that erging and other rowing activity is generally easier on my knees than most other exercise. It seems to me that the only technique problem that might cause that sort of pain is your shins going too far past vertical.That would put excess strain in the knees. Other than that, like Rob said, most beginners don't use the legs hard enough. Posting a video of your technique on this forum might help. Perhaps some of the members could spot what is going on.

Bob S.

[gregsmith01748]

The most common cause of knee pain on the erg is from over compression and/or over extension. The best way to avoid this is to train yourself to avoid pushing too far into the catch or extending so far that your knees over extend.

The best idea I have heard to do this is get on the erg and slide up to the point where you are at the catch, but your shins are just short of being vertical. Mark where the front roller on the seat is on the rail, and put a strip of electrical tape across the seat rail at that point. The tape is just high enough that you feel a little bump if you overcompress and the seat rolls up on to the tape. You can do the same thing at the other end of the stroke, but I suspect that compression is probably what is causing your knee pain.

[jamesg]

this is all probably due to form right?

As everyone says, quite likely; if wrong form means moving the slide too soon after release.
It's best, after the finish, to get hands away first, then swing forward, ony then lift knees. Otherwise the knee joint collapses completely once forward.
Some rope tied round the rail at about 50 cm from the foot plate will help, and is easily removed after use.

[heroesfitness]

Seek specialist advice as you only have 1 pair of knees

[newbluesfan]

Love the tape idea to restrict the compression on the recovery.

Just returned to my erg after 2 years off with a very painful clicking knee cap, brought on by too much sprinting training to go sub7. On the third time out the clicking has returned. However I notice that one legged rowing or restricting the seat movement both work to remove the clicking AND THE PAIN.

Restricting the seat movement will prevent me ever getting sub7, but hey I am back on the RowPro river again with a strategy that works!!

But seriously never ignore knee pain - as I did two years ago - by trying to row through the pain. Stop IMMEDIATELY. Sort it. Go back with hugely reduced rates and times on the erg too.

I am down to 2:30 pace rows now. I will never get back to sub 1:55ave half marathons, probably, but hope to be able to progress to 60mins rowing at some point in time.... ...and then who knows!