How to Prevent Knee Injuries in Rowing

Rowing is a wonderful sport to keep in shape with, but there can be injuries associated with it. Here's how to avoid and treat knee injuries caused by excessive rowing.

Instructions

1. Those two main strokes while rowing are the back and forward stroke and both can tweak your knee in different ways. The back stroke is going to give you the repetitive strain of an overworked joint, kind of like tennis elbow. The forward stroke has a possibility of twisting your knee, depending on your craft. Some crafts aren't even built for forward strokes.

2. Use caution when rowing and use preventative maintenance when you're not. In the back stroke, be sure your foot placement is in an ideal position, toes pointed in the same direction as your shin bone. Line up your toes with the knee when bent. Do not having your knees go out further than you're going back. The more your toes are pointed outside the line of your shin and knee, the more you twist the ligaments in your knee to complete each stroke. Use your whole body in the back stroke. Keep your back straight and let your knees rest. You should know your body so if you feel a strain coming on, stop rowing. Rest and take it easy.

3. If you have a craft that you can forward stroke on, you risk twisting your knee when you put them underneath your seat or behind you. Be sure you are not relying fully on the placement of the foot that is behind you. Distribute your weight equally between legs. The foot behind you simply allows you balance while leaning into your stroke. If you put too much weight on it, it is likely to slip out and twist, not to mention over bend your front knee still on the frame.

4. Off the water is the time for preventative maintenance. If your knees are tired, ice them. If you feel a strain coming on, ice them. If you feel great, ice them and add heat after icing. Massage your knees and work the knots out, and any tender spots until there is no stiffness. Don't forget to stretch your quads, hamstrings, calves and ankles. Not only your knees affect your knees, but everything around your knee affects your knee. If you can keep everything in the leg in good shape, loose and strong, your knees will be in good shape too. Before rowing, heat your knees and after rowing, ice your knees for maximum treatments.

5. If you have a past knee injury, don't be afraid to wear a knee brace while rowing. Getting it wet won't affect your performance too much. It may chafe over time, but it will help to prevent the major injuries that will hold you back from doing what you love.

Tips & Warnings

• Remember, foot placement is key. Observe your strokes and the ways in which your knees bend. Line up the point of your knees with the point of your toes. Take care of your knees off the water and they'll take care of you on the water.

• Sometimes rowing isn't just on flat water. If you're running the bumpy stuff, be sure you're wearing proper footwear that is going to give you good traction on the frame or rubber you're rowing on.