Can You Row with Bad Knees?

Often yes: you can row with bad knees once a GP or physio has checked the cause, as long as you shorten the slide, lower the drag and keep sessions short. Rowing has no impact, but it loads a deeply bent knee hundreds of times, so it suits some knee problems and not others, and it won’t fix any of them.

This is general information, not a diagnosis or treatment plan: see a GP or physiotherapist before you start, and stop if pain increases.

Why the knee matters in rowing

Every stroke takes your knees from deeply bent at the catch to straight at the finish, with your legs pushing hard in between. Rowing avoids the pounding of running, yet it is not load-free. The sum is simple: strokes per minute times minutes equals loaded knee bends.

Session	Rate	Knee bends
10 minutes	16 spm	160
15 minutes	18 spm	270
30 minutes	20 spm	600

Knee problems have many causes, and they don’t all respond to the same changes. The NHS knee pain page lists sprains and strains, tendonitis below the kneecap, ligament or meniscus tears, osteoarthritis, and bursitis, among others. Osteoarthritis tends to bring stiffness and mild swelling in both knees, while bursitis brings warmth and redness and pain when kneeling or bending. Each needs different handling, which is why an assessment comes before any change to your rowing.

Technique points to check

• Knees track over the feet. Don’t let them collapse inwards on the drive. Imagine pushing the knees gently out over the second toe.
• Controlled recovery. Slide forward smoothly rather than dragging the seat in. Take about twice as long on the recovery as on the drive.
• Sequence. Push with the legs first, then swing the body, then pull with the arms.
• Don’t snap the knees straight. Finish the drive with the legs extended but not locked hard.
• Footplate position. Set the foot straps so the ball of your foot is supported and your heel can lift a little. See common rowing technique faults.

Changes to discuss with your physio

Treat these as questions to ask rather than instructions.

Change	What it does	Starting point to ask about
Shorter slide	Avoids the deepest compression at the catch	Half to three-quarter slide
Lower drag	Less force per stroke through the legs	Damper around 3
Lower rate	Fewer knee bends per minute	16 to 18 strokes per minute
Short sessions	Less total load	10 to 15 minutes, with rest days between
Machine fit	Lets you set up without forcing your position	Adjustable footplate, comfortable seat height

Our drag factor explained guide shows how to set the drag, and the first month on the erg plan builds gradually. Warm up with 5 minutes of easy movement so the joint moves freely before it is loaded. A seat pad adds comfort but doesn’t change the load on the joint.

A cautious first week

This is an example of how someone might start once cleared by a professional, not a prescription.

Day	Session	Knee bends
1	10 minutes, short slide, light drag, 16 to 18 strokes per minute	160 to 180
2	Rest or a walk	0
3	12 minutes, same settings	192 to 216
4	Rest	0
5	15 minutes if the knee was settled after the last two sessions	240 to 270

Check the knee the following morning. Swelling, lasting stiffness or a dull ache that is worse than before means you should ease back and check in with your physio.

Supporting the knees

Strength in the hips, glutes and thighs supports the joint under load. Bridges, step-ups and controlled squats are commonly used, but whether they suit you depends on your knee, so ask first. Our guide to glute exercises for rowing is a starting point to discuss with your physio, and our page on rowing with weak hips covers the technique points.

The NHS says low-impact activity such as swimming and walking suits arthritis best, and physiotherapy can improve strength and mobility. In many areas you can reach NHS community musculoskeletal services without a GP referral.

Stop signs

Stop and get advice if you notice sharp pain, swelling, or pain that builds during a session or lingers the next day. A dull ache that fades quickly is different. The NHS says to see a GP if knee pain has not improved within a few weeks, and to contact NHS 111 if the knee is very painful, you can’t put weight on it, it is badly swollen, or it locks, gives way or clicks painfully. Painless clicking is normal.

Browse more in the training hub.