The Importance of Adjustable Footrests on Rowing Machines

The importance of adjustable footrests on rowing machines comes down to one fact: all your leg drive passes through them. Set them to your foot size and flexibility and your stroke feels long and solid, while a poor fit causes numb toes, slipping and lost power.

Setting them takes about 5 minutes the first time, and about 10 seconds once you know your number.

Why adjustability matters

People have different foot sizes, shin lengths and flexibility. Your legs generate most of the power in a stroke, and if your feet shift, you waste some of it. A height setting lets you place the strap correctly on your foot and find a catch position that suits your body. Our page on rowing without your feet strapped in explains why the straps stay on for normal rowing.

If you have a condition that affects your feet or legs, adjustable footrests also make the machine easier to adapt. See adaptive rowing.

How to set them

On a Concept2, the adjustable heel cup is called the Flexfoot, and you raise or lower it to move the whole foot against the strap. Concept2 says that the strap should cross the ball, or widest part, of your foot, and that larger feet generally need a lower setting.

1. Sit on the seat and put your feet in, with your heels in the cups.
2. Move the footrest until the strap crosses the ball of your foot.
3. Tighten by pulling the loose end of the strap down. Concept2 advises snug but not cutting off circulation, with roughly a couple of fingers of spare room.
4. Check that both feet sit at the same height.
5. Row a minute or two, then recheck. Straps often settle and need a small adjustment.

Many machines use a numbered scale. Write your number on your phone, or on tape by the machine if it is shared.

Test three settings

The best setting is the one you can compress into comfortably. This test takes under 5 minutes. Twenty strokes at 20 strokes a minute is exactly 1 minute of rowing.

Step	Setting	Strokes	What to notice
1	Your current number	20 at rate 20	Shin angle, lower back, heel lift
2	One notch lower	20 at rate 20	Do your knees sit lower and the catch feel freer?
3	One notch higher	20 at rate 20	Is the drive firmer, or does the strap sit wrongly?
4	The best of the three	1 minute easy	Recheck the strap and both feet

Use a low damper, between 3 and 5, and keep the pressure light, so you are judging the position and not the effort.

At the catch, look down at your shins. Concept2’s technique guide puts them vertical, or as close as is comfortable, and never past perpendicular. Heels may lift as needed. Stiff ankles or hips can stop you getting there, which is a reason to shorten the slide, not a reason to force it.

How size and flexibility change the setup

As a rule of thumb, taller rowers with longer legs and bigger feet usually need a lower footplate, so the legs can compress without the knees rising too high. Shorter rowers may prefer a higher setting, because it can keep the strap across the widest part of a smaller foot. The test is the same for everyone: you should compress comfortably without your hips rolling backward at the catch. Your best number may shift as your flexibility changes, so repeat the three-setting test every few months.

What a bad fit looks like

Symptom	Likely cause	Fix
Foot slips or twists	Strap too low or too high on the foot	Move the footrest until the strap crosses the ball of the foot
Lost power at the catch	Strap too loose	Tighten until snug
Tingling or numb toes	Strap too tight	Loosen by a couple of fingers
Knees drift out or heels drop	Footplate may be too low	Try one notch higher
Calves cramp, cramped catch	Footplate may be too high	Try one notch lower
Heels lift a long way	Strap may be too far towards the toes	Move the footrest, then retest

If your feet hurt after a session, adjust the setup before you blame technique. If the pain persists, speak to a GP or physio. If it has been diagnosed as plantar fasciitis, our guide to rowing with plantar fasciitis covers set-up and technique.

Shoes or bare feet

You can row in trainers or in stretcher shoes. Flat-soled trainers work well. Rowing barefoot is possible, but keep the footplate clean and the straps snug. Avoid chunky soles that make it hard to feel the plate.

Keep them in good condition

• Wipe the footplate and straps with a damp cloth after each session.
• Check screws and bolts once a month.
• Replace worn or frayed straps. Concept2 notes that they wear out, and that they are inexpensive to replace.
• Look for cracks in the plastic and loose rivets on the footplate.

See how to clean your rowing machine. For the rest of the setup, see how to use a rowing machine.

Buying a machine

If you are choosing a rower, check how the footrests adjust. A wide range of height positions and straps you can reach easily from the seat make daily use simpler, especially if two people of different sizes share it. Our guide to the best rowing machine covers what else to look for.