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Rowing machine for knee problems: Joint-friendly training for more mobility and stability

4 December 2024

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FROM Lars Wichert

Why knee problems are a common challenge

Knee problems are among the most common complaints of the musculoskeletal system. According to of an abstract of the Robert Koch Institute (RKI) a good 30 % of women and 25 % of men suffer from recurring joint pain. Of these, around 15 % of adults in Germany suffer from recurring knee pain - caused by overloading, incorrect loading or simply a lack of exercise. Exercise is the best medicine. However, not every sport is suitable for sensitive knees. Impact loads, such as those that occur when jogging, can often make the situation worse. 

Why is rowing easy on the joints?

Rowing is characterised by flowing, even movement sequences that do not generate any shock-like loads. Unlike jogging or jumping, the joints remain in a natural position and are not overstressed. The controlled movement distributes the load evenly between the legs, torso and arms, which takes the strain off the knees. At the same time, rowing promotes joint mobility and stimulates blood circulation, which aids regeneration.
Let's take a look at a video: "Why is rowing so easy on the joints? How to train in a way that is easy on your joints if you have knee problems" You will find out why rowing is one of the best sports for people with joint problems and how it can contribute to a pain-free everyday life.

Rowing for knee problems: The advantages in detail

Rowing is not only easy on the joints, but also has numerous other benefits - especially for people with knee problems. The muscles around the knee support and stabilise the knee. Rowing training strengthens some of the necessary supporting muscles and thus has a positive stabilising effect. Because rowing is a semi-guided movement, athletes with knee problems find it easier to bend the knee than if they were running. Joint mobility is increased and also prevents shortening of the muscles and stiffening of the joints. The following three points also have a positive side effect:

  • Pain reduction: Strengthening the muscles reduces the strain on the knee joint, which can alleviate pain in the long term.
  • Full body workout: As rowing uses up to 85 % of the muscles, it not only improves knee health but also increases general fitness.
  • Stress reduction: Regular rowing helps to relieve tension and reduce stress-related pain.

Person holding their painful knee, possibly due to joint pain or muscle tension.

What you should look out for when rowing with knee problems

Even though rowing is easy on the joints, there are a few points you should bear in mind to maximise the benefits of your training:
 
  • The right technique: Make sure that the movement sequence is clean. Start the movement from the legs, keep your back straight and move your arms evenly. Mistakes such as a rounded back or rolling too hectically can put strain on your back and knees. If you have knee pain, only roll forwards as far as you can do the movement without pain. Slowly feel your way to the right angle and make sure that the pressure is evenly distributed over both legs. An oblique load where one leg is used more than the other can exacerbate the problem.
  • Start gently: If you have knee problems in particular, you should start training with low intensity and shorter sessions, around 15-20 minutes, two to three times a week.
  • Consult a doctor: Seek advice from an orthopaedist or sports physician before you start training - especially if you already have acute symptoms.
  • Pay attention to the load: Only increase the intensity and duration gradually. Your body needs to get used to the new exercise in order to achieve long-term success.
  • Stretching can helpRegular stretching of the strained muscles can help to reduce the tension. The outer thigh muscle and the rear thigh muscle in particular can cause considerable tension.
  • StrengtheningIf the knee pain is not a result of osteoarthritis, the leg muscles can also be strengthened with small balance exercises. Standing on one leg while brushing your teeth is the first step towards better stability. The small movements challenge the supporting muscles.

The ideal rowing machine for knee problems

A Rowing machineThe ideal chair for people with knee problems should be ergonomic, comfortable and versatile. The AUGLETICS Eight Style fulfils exactly these requirements:

Close-up of the AUGLETICS rowing machine with elegant wood and metal design and integrated magnetic brake

  • Gentle magnetic brake: This provides even resistance that can be adapted to your fitness level - perfect for knee-friendly training.
  • Ergonomic design: The sitting position is comfortable and the footrests can be individually adjusted. This minimises incorrect strain and ensures optimum posture.
  • Virtual coach: The integrated Virtual Coach helps you to learn and perfect the right technique.
  • Varied programmes: Whether you want to burn calories, improve your stamina or simply relax - the device offers you a wide range of training options.
  • Compact design: Thanks to the foldable design, you can store the appliance to save space when you're not using it.

Compared to water- or air-braked models, the AUGLETICS Eight Style The Augletics Eight offers an almost silent and particularly even load - ideal for home use. Thanks to its compact pack size, the Augletics Eight is just as easy to stow away after use as it takes up very little space when folded.

Quiz: Is the rowing machine right for you?

Rowing as gentle training for the knees

Rowing is one of the best sports for alleviating knee problems and strengthening joints in the long term. It combines gentle movements with effective muscle building and is ideal for anyone who wants to train their body in a healthy way. The guided movement of rowing allows people with knee problems to achieve a greater range of motion.
The AUGLETICS Eight Style offers you the perfect support: it is quiet, ergonomic and technically sophisticated. Whether you are a beginner or an advanced rider - this Rowing machine helps you to take the strain off your knees and take your fitness to a new level. Start now and feel how rowing not only strengthens your knees, but your entire body!
The rowing technique is also very important, you can also read our article , ,Rowing technique for beginners: how to row correctly on the rowing machine" and find out more.

About the author

Picture of Lars Wichert

Lars Wichert

Lars Wichert is a sports scientist and former competitive rower. He was part of the German national team for 13 years. He can look back on two participations in the Olympic Games and three world championship titles. After his rowing career, he worked as a coach and won the European Championships with his team. In his spare time, he now competes in triathlons, where he holds the world's best amateur time over the Ironman distance. Lars has the knowledge as a trainer, competitive athlete and sports scientist, so that everyone can feel addressed. His aim is to make exercise fun and to make it clear that a lot can be done for your health with little effort - because there is no better prevention than investing in your own health.

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