Knee pain after 500k this month

[ShortAndStout]

Hi all,

I'm competing in the Taji100 this month and so am doing a lot of UT2 SS to get my miles up. It's been a lot of fun, although one thing I didnt anticipate was the amount of knee pain I'm experiencing - it's not a whole lot, just a soreness / discomfort usually towards the end of the piece and then recently a little throughout the day. It goes away when I sleep and is a 1 on the pain scale currently.

The obvious answer here is to recover more. And in three days when this thing ends, I'll be taking like two weeks off to do exactly that. In the meantime, I'm hoping for some advice about things I can do to strengthen my knees with stretches or lunges or whatever, unsure about what mobility exercises yall do in order to not neglect adjacent muscles and tendons.

I feel like squats aren't the move because it seems like functionally the same movement, same with a deadlift. Maybe side-to-side lunges? Squat holds? Any advice appreciated.

[aussie nick]

I only mean this constructively but you really should go and see a physio/movement specialist rather than take advice off the internet.

At this stage the physio might only be able to help you with stretching and strapping but i think an appointment would still be worth it. But any pov that I or anyone else could give you might be next to useless

good luck!

[Dangerscouse]

I also think that a physio will be the best option for you, but, due to Pilates, I do incorporate lateral lunges / curtsy lunges which are going to be helpful as there's lots of different planes of motion that aren't thought about

[Sakly]

Echoing Nick and Stu, in person assessment is best.

From my experience knee pain (or joint pain in general) has mainly two reasons: overuse or instability or both. This is directly leading to the first point - in person assessment to find out.

[hikeplusrow]

Yep, seek medical advice. Also, I'd be circumspect about doing a bunch of new exercises this close to your target event, unless under the guidance of a medical professional.

[jamesg]

Also check technique asap. Knee problems come from a closed knee angle at the catch, with the slide getting very close to your heels.

If so, you are likely using the wrong recovery sequence:
https://www.concept2.com/indoor-rowers/ ... que-videos

Stop the slide at 40-50cm from your heels, if necessary with a rope tied round the rail to act as a frontstop, so that the knee angle at the catch is >45°.

500k (in a month) is at least fifty thousand strokes, two thou a day, so you must make sure technique is perfect.

[JaapvanE]

Stop the slide at 40-50cm from your heels, if necessary with a rope tied round the rail to act as a frontstop, so that the knee angle at the catch is >45°.

I suggest a small piece of tape on the top of the rail, as it won't disrupt your stroke when you hit it, but you'll feel it under your seat.

I had soar knees and indeed overcompression at the catch was my issue, which could be fixed by making yourself aware you are overcompressing and stop doing it. Took quite a while to clear.

That being said, sheer volume and many other factors could be at play here, as others suggested. Seeking in-person medical professionals help is key here.

[ShortAndStout]

Stop the slide at 40-50cm from your heels, if necessary with a rope tied round the rail to act as a frontstop, so that the knee angle at the catch is >45°.

I suggest a small piece of tape on the top of the rail, as it won't disrupt your stroke when you hit it, but you'll feel it under your seat.

I had soar knees and indeed overcompression at the catch was my issue, which could be fixed by making yourself aware you are overcompressing and stop doing it. Took quite a while to clear.

That being said, sheer volume and many other factors could be at play here, as others suggested. Seeking in-person medical professionals help is key here.

I think overcompression at the catch is my issue, it's not hard for me to be within a foot or less of my heels when I pull up, although my shins are vertical.

[Sakly]

I think overcompression at the catch is my issue, it's not hard for me to be within a foot or less of my heels when I pull up, although my shins are vertical.

If that's the case, your biomechanics are at a weak position at the catch. Vertical shins with a steep knee angle means your hips need to move forward too much and your back needs to compensate and sit upright or even tiled to the back already.
To solve this problem, don't roll to the front so much, stop earlier to have a more opened one angle and tilt your back to the front to get more reach at the catch.
A video from the side should show that difference very well.

[mict450]

Excellent analysis from Sakly!

An additional cause of poor posture at the catch is slouching on the seat. Sitting on your arse bone, & not on your back pockets will help eliminate too acute an angle at your knees, help with forward tilt of your torso at the catch & give extra power when you whip your hips open at the ending of your leg drive.

[ShortAndStout]

I think overcompression at the catch is my issue, it's not hard for me to be within a foot or less of my heels when I pull up, although my shins are vertical.

If that's the case, your biomechanics are at a weak position at the catch. Vertical shins with a steep knee angle means your hips need to move forward too much and your back needs to compensate and sit upright or even tiled to the back already.
To solve this problem, don't roll to the front so much, stop earlier to have a more opened one angle and tilt your back to the front to get more reach at the catch.
A video from the side should show that difference very well.

Happy to report a lack of knee pain immediately after following this advice - I was sitting with my butt back on the seat originally, just not enough I guess so I really pushed my butt BACK until the 45 degree angle felt like a natural stopping point instead of an artificial one. Different muscles are sore as well which tells me something is engaging differently, so good signs.

[hikeplusrow]

I think overcompression at the catch is my issue, it's not hard for me to be within a foot or less of my heels when I pull up, although my shins are vertical.

If that's the case, your biomechanics are at a weak position at the catch. Vertical shins with a steep knee angle means your hips need to move forward too much and your back needs to compensate and sit upright or even tiled to the back already.
To solve this problem, don't roll to the front so much, stop earlier to have a more opened one angle and tilt your back to the front to get more reach at the catch.
A video from the side should show that difference very well.

Happy to report a lack of knee pain immediately after following this advice - I was sitting with my butt back on the seat originally, just not enough I guess so I really pushed my butt BACK until the 45 degree angle felt like a natural stopping point instead of an artificial one. Different muscles are sore as well which tells me something is engaging differently, so good signs.

Frankly, in rowing, the butt is everything

[Sakly]

I think overcompression at the catch is my issue, it's not hard for me to be within a foot or less of my heels when I pull up, although my shins are vertical.

If that's the case, your biomechanics are at a weak position at the catch. Vertical shins with a steep knee angle means your hips need to move forward too much and your back needs to compensate and sit upright or even tiled to the back already.
To solve this problem, don't roll to the front so much, stop earlier to have a more opened one angle and tilt your back to the front to get more reach at the catch.
A video from the side should show that difference very well.

Happy to report a lack of knee pain immediately after following this advice - I was sitting with my butt back on the seat originally, just not enough I guess so I really pushed my butt BACK until the 45 degree angle felt like a natural stopping point instead of an artificial one. Different muscles are sore as well which tells me something is engaging differently, so good signs.

This is nice to read

[Dangerscouse]

Happy to report a lack of knee pain immediately after following this advice - I was sitting with my butt back on the seat originally, just not enough I guess so I really pushed my butt BACK until the 45 degree angle felt like a natural stopping point instead of an artificial one. Different muscles are sore as well which tells me something is engaging differently, so good signs.

That is good to hear / read

[jamesg]

Different muscles are sore

Better sore muscle than sore knees, by far; and a very good sign. Well done.