Is rowing a good exercise if you have arthritic knees?

Arthritis is a condition that affects millions of people worldwide, and one of its most common forms is osteoarthritis, which affects the knees. This condition can cause pain, swelling, and stiffness in the knees, making it challenging to exercise or perform daily activities. However, regular exercise is essential for maintaining overall health, and finding the right exercise that works for arthritic knees can be a challenge. One option that is worth considering is rowing, a low-impact exercise that offers several benefits for arthritic knees.

In this blog we take a closer look at the pros and cons of rowing for arthritic knees. Before looking at what else you can do to improve your arthritic knees.

Pros of Rowing for Arthritic Knees

1. Low-Impact Exercise: Rowing is a low-impact exercise that does not put a lot of stress on the knees. Unlike high-impact exercises like running or jumping, rowing is gentler on the joints, making it an excellent option for people with arthritic knees.
2. Full-Body Workout: Rowing is a full-body workout that engages several muscle groups, including the legs, core, back, and arms. This means that you can get a great workout without putting too much strain on your knees.
3. Cardiovascular workout; Rowing is a great way to increase our heart rates and get a bit sweaty. The UK Chief Medical Officers’ Physical Activity Guidelines, on GOV.UK, state adults should try to be active every day and aim to do at least 150 minutes of physical activity over a week.
4. Weight management: Rowing can help manage your weight, when we are looking at knee health, excess body weight increases the load on this joint. For other tips on weight management with arthritis – versus arthritis.
5. Improves Joint Flexibility: Rowing can help improve joint flexibility, which is essential for people with arthritic knees. The continuous motion of rowing can help loosen up stiff joints, improving your range of motion and reducing pain.
6. Builds Strength: Rowing is an excellent way to build strength, particularly in the legs and core. By strengthening these muscles, you can help support your knees and reduce the risk of injury.

Cons of Rowing for Arthritic Knees

1. Technique: Rowing requires proper technique to avoid injury and get the most out of the exercise. If you are new to rowing, it’s essential you ensure your technique is good.
2. Forced flexion: Whilst rowing is a good way to get your knees moving, most arthritic knees don’t like being forced into extreme movements. To avoid this just don’t excessively bend your knee and return to the upstroke earlier.
3. Impact: While rowing is a low-impact exercise, there is still some impact involved, particularly if you are rowing at high intensity. If you experience pain or discomfort while rowing, it’s important to adjust the intensity or seek advice from a healthcare professional.
4. Equipment: Rowing requires special equipment, such as a rowing machine or access to a body of water with a rowing boat. This can make it more challenging to incorporate rowing into your exercise routine.
5. Boredom: Rowing can be repetitive, and some people may find it boring or tedious. If you find yourself losing motivation, try incorporating different types of rowing workouts, such as interval training or rowing with a partner.

Limits of rowing – what else can I do?

Rowing is a good option as we have seen to gain cardiovascular benefits and general strength. However, if you are looking to improve the strength and function of your arthritic knee then my advice would be to do some targeted exercises to strengthen and offload the knee.

My Online Arthritic Knee Program would be an ideal solution. I guide you through a staged exercise program to build strength and improve your knee function. It also incorporates advice and management ideas you need to settle your knee down quickly. If that’s not enough I guide you through a biomechanical assessment to identify any alignment issues that we go on to address with advice and exercises.

What if I don’t normally row or partake in regular exercise?

If this is the case then my advice would be to hold off starting rowing immediately. Start to strengthen your knee first with specific advice and exercises within the arthritic knee program. Stage 2 – I encourage daily walking alongside your strength work. I guide you on how to build this up improving your baseline fitness as well as your knee health. You will then be in a much better position to do other forms of exercise, such as rowing without flaring up your knee.

Conclusion

Rowing can be a great exercise option for people with arthritic knees, offering a low-impact, full-body workout that can improve joint flexibility and build strength. However, like any exercise, rowing has its pros and cons, and it’s essential to approach it with caution and proper technique. If however, you are looking to improve your knee function then rowing alone is unlikely to be sufficient, and a targeted program like my Arthritic Knee Program will allow you to make lasting changes to the strength and function of your arthritic knees. I would love to help improve your knee health, Happy rowing.

Take care, Helen

Helen Manders BSc (Hons) MCSP HCPC