Indoor rowing is widely recognized as a low-impact cardiovascular exercise because it avoids the harsh, repetitive ground forces associated with activities like running or jumping. The movement is contained and controlled, making it joint-friendly for most people. However, the machine’s low-impact nature relies entirely on the user employing proper technique and ensuring the equipment is set up correctly. When form breaks down or the machine settings are inappropriate, the repetitive nature of the stroke can concentrate stress on the knee joint, leading to discomfort or injury. The question of whether rowing machines cause knee problems has a simple answer: no, not inherently.
How Rowing Impacts the Knee Joint
The rowing stroke is a powerful, cyclical motion that engages the legs, core, and arms, with the legs providing the majority of the power. During the propulsive “drive” phase, the knees extend, primarily utilizing the quadriceps muscles to straighten the legs against the resistance of the flywheel. This movement is similar to a controlled leg press, which is effective for strengthening the muscles that support the knee joint. The hamstrings and gluteal muscles also play a strong role in hip extension, which helps stabilize the entire lower body structure.
The controlled compression and extension of the knee during the stroke can promote the lubrication of the joint cartilage. Unlike high-impact exercises that rely on absorbing shock, rowing involves a controlled glide on the seat rail, allowing for dynamic joint movement without jarring forces. The knee joint works through a significant range of motion, from near-full flexion at the front of the stroke to near-full extension at the finish. This controlled movement contributes to overall joint health when executed smoothly.
Technique Mistakes That Cause Knee Pain
Knee pain often arises from specific errors in form that place undue shearing or compressive force on the patellofemoral joint, or kneecap. One of the most common mistakes is “shooting the butt,” where the rower initiates the drive by extending the hips and knees simultaneously. This action prevents the legs from transferring power efficiently and causes the seat to move too quickly. This places a sudden, harsh load on the knees before the rest of the body is ready.
Another frequent error is overcompression during the “catch,” which is the forward position where the drive begins. Overcompression occurs when the rower slides too far forward, pushing the knees past the ankles and causing the shins to angle steeply toward the footplate. This deep flexion significantly increases the compressive force on the kneecap, potentially leading to patellofemoral pain syndrome. To protect the joint, the shins should ideally be vertical or close to vertical at the catch.
Allowing the knees to cave inward or bow outward during the powerful drive phase is a third major fault that stresses the joint. This movement compromises the straight tracking of the kneecap and can irritate the iliotibial (IT) band, causing pain on the outside of the knee. Maintaining the knees in alignment with the feet and hips—tracking directly over the middle of the foot—is important for distributing the load correctly. Hyperextending or “locking out” the knees at the finish of the stroke also puts excessive pressure on the joint structure because the primary leg muscles are no longer engaged to protect it.
Essential Machine Adjustments for Safety
Adjusting the rowing machine’s physical settings can significantly reduce the risk of knee strain, especially for those with existing joint sensitivity. The foot stretcher, or footplate, height is a particularly important setting that changes the relationship between the feet and the knees at the catch. Positioning the feet too low can force the shins into a steeper angle at the catch, increasing the likelihood of overcompression and kneecap stress. Experimenting with the foot stretcher height to ensure the strap crosses the widest part of the foot is a good starting point.
For many users, particularly those with limited flexibility or knee discomfort, raising the footplate may help keep the shins more vertical. This reduces the knee flexion angle at the catch. This minor adjustment can immediately decrease the compressive forces on the patellofemoral joint.
The damper setting, which controls the airflow into the flywheel, is often misunderstood as a resistance setting; it is more accurately described as a drag factor. Using a damper setting that is too high, such as a 9 or 10, creates a feeling similar to rowing a heavy, slow boat and encourages a quick, harsh drive. This high setting can place unnecessary strain on the knees and lower back. For general fitness and joint preservation, most people should use a moderate damper setting between 3 and 5, which promotes a more fluid, controlled stroke.
If a person has pre-existing arthritis or severe pain, they can further reduce knee strain by voluntarily limiting the stroke length. This means not sliding to full compression at the front of the machine.