Rowing is a strenuous activity with potential for injury, whether you do it on a rowing machine indoors or out on the water. Because of the strain rowing places on the knee, the sport has a high incidence of patellofemoral pain, which is pain that occurs around the kneecap where it meets the lower end of the femur. Knee pain from rowing may come and go and often flares up whenever the knee is bent, such as when kneeling, using stairs, squatting or sitting. Treatment depends on the extent of injury and severity of pain.
Step 1
Apply cold compresses directly to the affected knee for 15 to 20 minutes, every couple of hours or whenever the pain flares up. The cold will reduce inflammation and minimize pain.
Step 2
Rest your affected knee until all pain is gone. Switch to an exercise that does not force your knee to bear weight, such as swimming.
Step 3
Wrap your knee or wear an elastic sleeve with the kneecap area cut out. The wrap or sleeve should fit snugly without impairing circulation or increasing your pain. This will stabilize your knee and reduce swelling.
Step 4
Raise your knee above the level of your heart by propping it up on pillows while lying on the couch or in bed. Try to stay off your feet as much as possible.
Step 5
Take a non-steroidal anti-inflammatory medication, such as ibuprofen or aspirin, to reduce inflammation and pain. If over-the-counter pain relievers are not strong enough to control your pain, consult your doctor. You may need prescription pain relievers and/or testing to look for an underlying cause of the severe pain.
Step 6
Recondition your knee before returning to rowing. Your doctor will prescribe a routine to help you regain your full range of motion, strength and endurance. Follow this program even if your symptoms are gone.
Step 7
Promote continued healing of your knee and prevent a recurrence of symptoms by paying careful attention to your body mechanics while rowing. Line your toes up with your knees, keep your back straight and relax your knees to prevent knee strain.
Step 8
Undergo surgery to help rower's knee that does not respond to home treatment and reconditioning. Your kneecap may need realignment or repair.
Things You'll Need
- Cold compresses
- Elastic knee sleeve
- Non-steroidal anti-inflammatory medication
