The most common type of injury as a result of rowing involves the lower back. As you move into a backstroke, many people have a natural inclination to engage the muscles of the lower back. This can strain any one of the muscles surrounding the lumbar region of your spine, resulting in back injury and back pain. The frequency of back injuries often eclipses other potential issues concerning this exercise machine, such as knee injuries.
Rowing
Though rowing is often considered a low- to moderate-impact exercise, it can place an excessive amount of pressure on the knees. In fact, Dr. Bruce Anderson, a clinical associate professor of medicine at Oregon Health Sciences University in Portland, recommends limiting the use of rowing machines when suffering from conditions that cause knee pain, such as arthritis, bursitis, joint effusion and patellofemoral pain syndrome, an overuse injury of the knee. This doesn't necessarily mean you shouldn't use a rowing machine, but you should still exercise some care, especially when it comes to your form.
Form
Besides avoiding the use of your back muscles, pay close attention to the placement of your feet and position of your legs. Slide the seat forward until the knees are bent at approximately a 90-degree angle. As you push down into the pedals with your feet, straighten your legs, making sure not to lock the knees as they extend. At the same time, pull the bar toward you until it comes into your abdomen. Straighten your arms, leaning forward slightly at the hips, and bend your knees to come back to your original position.
Recommendation
If, however, you're suffering from a condition that increases the risk of knee pain or knee injury, consider choosing an athletic pursuit that places less pressure on the knees. Instead of rowing, opt for swimming, cross-country skiing, water aerobics or simply walking.
Treatment
Knee pain usually responds well to self-care measures. Icing the affected knee can help reduce swelling and alleviate pain. You may also want to elevate the leg as well as wrap it in an elastic bandage to further reduce any inflammation. Prior to exercise, it is important to stretch the legs, as overly tight muscles in the thigh can increase strain placed on your knee as your row.
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