Rowing puts heavy stress and strain on the knees and, as a result, can bring knee pain ranging from moderate to severe. For some rowers, knee pain can be debilitating and limit their ability to take part in the sport. Prevention can occur in the form of simple stretches and paying attention to the warning signs of your body. Early treatment of knee pain can help you to continue rowing for years.
Benefits
Rowing is an excellent cardiovascular and strength-building activity, whether you choose to row a boat or use a rowing machine at the gym. The upper back, middle back, quads, hamstrings, core muscles, biceps and forearms all get a great workout when rowing.
Knee Pain
When rowing, it’s easy to strain the knees while pushing through a stroke or through the sheer repetition of movement. The knee joint and ligaments can easily be strained through pushing through and bracing for each stroke. If you have chronic issues with your knees or are bowlegged, you are more likely to experience knee pain when rowing.
Treatments
For mild knee pain, an ice pack, stretching and rest can be enough to get you back to normal. According to the Mayo Clinic, the following treatments are used for moderate to severe knee pain: physical therapy, orthotics, medications and surgery. Physical therapy is the first line of medical defense against knee pain and will focus on strengthening the area around the knee and working the muscles in your quads and hamstrings to provide more support. Another option is orthotics — the use of arch supports for your shoes or a knee brace — if putting weight on your knee is too much. Injected medications like corticosteroids and hyaluronic acid are commonly used to decrease inflammation and increase lubrication in the knee.
As a last resort, arthroscopic surgery, partial knee replacement surgery and total knee replacement may be options for treatment in the most extreme cases of knee pain and injury. These can eradicate knee pain in most cases after a full recovery and follow-up physical therapy.
Prevention
Instead of suffering knee pain, it is far better to employ prevention. Thus, avoid overdoing it when it comes to rowing; a few sessions a week rather than daily rowing sessions can help you avoid knee strain and pain. Stretching before and after rowing — especially quads, hamstrings and calves — will help you stay limber and avoid injury. Also, take the time to work out and get strong before you begin rowing regularly.
Caution
If you injure your knee while rowing, or in the performance of any sport or exercise, check with your doctor to make sure you are addressing the problem effectively. Ignoring the issue or continuing to put stress on injured knees can mean permanent damage and the need for serious intervention like surgery.
