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Rowing after Injury – the Gentle Path Back to Fitness

13. May 2025

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BY Lars Wichert

Introduction: Back in Motion – Safely and Effectively

An injury brings not only physical but also mental challenges. It often means months of rest, loss of fitness, and anxious waiting for a return to sports. But what if you want to get back into training – in a controlled, safe, and effective way?
As a former competitive athlete, I know: The way back begins with one step – and rowing is ideal for this. Why? Because it is joint-friendly, versatile, and at the same time incredibly effective. In this article, I will show you how to get back into training after an injury – and why a rowing machine like the AUGLETICS Eight Style helps you return faster and more safely.

Why Rowing is Particularly Suitable After Injuries

Rowing is a real game-changer in rehabilitation. The movement on the rowing machine is fluid, rhythmic, and – crucially – impact-free. Unlike jogging or jumping, rowing does not create abrupt stress peaks on joints, tendons, or ligaments. This makes rowing one of the most gentle sports available.
The intensity can be finely adjusted – through resistance and stroke rate. You determine the pace, strength, and scope. Whether you want to get started again after a knee injury or slowly build muscle after surgery: Rowing adapts to your condition, not the other way around.

Typical Sports Injuries – and How Rowing Can Help

Many classic injuries in other sports initially rule out dynamic stress – but rowing does not. Here are some examples where the rowing machine is a real helper:

  • Knee injuries: Meniscus damage, cruciate ligament tears, or osteoarthritis – rowing strengthens the thigh muscles without stressing the knee. When rowing, you achieve a greater range of motion in the joints than when running or cycling. This can lead to better mobility and also stimulate the joints to produce synovial fluid.
  • Back problems: Disc issues or muscular imbalances benefit from targeted core training during rowing.
  • Hip or ankle injuries: The seated position relieves body weight without sacrificing activation.
  • Shoulder injuries: With reduced resistance, you can slowly build strength and promote mobility.

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Caution: As with any sports rehabilitation, you should consult your treating physician or physiotherapist.

Rowing as a Substitute for Other Sports

Many ask themselves: Can I use rowing as a full-fledged substitute if I cannot (for now) practice my actual sport? The answer is: Yes – and often even more than that.
Rowing is a true full-body workout. It not only replaces the endurance training of other sports but also builds strength, coordination, and core stability simultaneously. Ideal as an intermediate step back into competitive sports – or as a permanent alternative. With excellent endurance training, rowing elevates your base, which helps you re-enter your primary sport at a higher level.

The Benefits of Rowing for Rehabilitation & Muscle Building

When returning to training, the goal is to rebuild muscles, maintain mobility, and increase resilience – without risk. Rowing fulfills all these points:

  • Activation of up to 85% of muscles in one movement sequence
  • Promotion of blood circulation and thus the healing of injured structures
  • Building core stability, which is important for every movement
  • Training of the cardiovascular system, which often suffers during injury breaks

Even during rehabilitation, endurance and strength can be rebuilt – without having to rely on high impact.

Why the AUGLETICS Eight Style is Ideal for Your Rehab Training

If you want to return to training after an injury, you need control, safety, and motivation. That is exactly what the AUGLETICS Eight Style is designed for:

  • Gentle magnetic braking system: No jerking, no rattling – the movement is smooth and quiet.
  • Virtual Coach: Provides real-time feedback on your technique – so you train correctly from the very first stroke.
  • Adjustable Resistance: You control the load in the finest increments – perfect for getting back into training.
  • Entertainment & Motivation: With YouTube, Netflix, and more on the 15-inch HD display, motivation is guaranteed.
  • Training Data & Progress: Your sessions are saved, you see how you improve week by week.

The Augletics Eight rowing machine, featuring a modern design of wood and metal, is located in a stylish living room.

Especially in rehab, the feeling of making progress again is invaluable – the AUGLETICS gives you that feeling back.

Training Structure After an Injury – How to Get Started

Here is a suggestion for returning to training after an injury, tailored to a rowing machine like the AUGLETICS:
Week 1–2:
  • 3 × 10 minutes per week
  • Focus on technique, low stroke rate (18–20 SPM), low resistance
  • Optional: short breaks after 5 minutes

Week 3–4:
  • 3–4 × 15–20 minutes
  • Slight changes in tempo: e.g., 3 minutes easy, 2 minutes slightly more intense
  • Incorporate technique exercises (e.g., stroke build-up during warm-up)

Week 5–6:
  • 2 longer sessions (30–40 minutes) + 1 shorter session with intervals
  • Focus on technique, rhythm, and core control

Tip: Even after rehab, it is worthwhile to integrate rowing into your training – for stabilization, regeneration, and injury prevention.

Conclusion: Rowing – Your Path Back to Strength

An injury does not have to mean the end of your fitness. On the contrary – it can be the starting point for better, more conscious training. Rowing is your ideal companion for this: It protects your joints, trains your entire body, and helps you return fit and strong.
And with the right equipment – like the AUGLETICS Eight Style – you get not only technical feedback but also motivation, training structure, and maximum safety.

About the author

Lars Wichert

Lars Wichert ist Sportwissenschaftler und ehemaliger Leistungssportler im Rudern. Er war 13 Jahre Teil der deutschen Nationalmannschaft. Dabei kann er auf zwei Teilnahmen an den Olympischen Spielen sowie drei Weltmeistertitel zurückblicken. Er war nach seiner Ruderkarriere als Trainer tätig und konnte mit seinem Team die Europameisterschaft gewinnen. Mittlerweile ist er in seiner Freizeit im Triathlon unterwegs und hält dort die Weltbestzeit der Amateure über die Ironman-Distanz. Lars verfügt über das Wissen als Trainer, Leistungssportler und Sportwissenschaftler, sodass sich jeder angesprochen fühlen kann. Sein Ziel ist es, Spaß an der Bewegung zu vermitteln und zu verdeutlichen, dass mit geringem Aufwand viel für die Gesundheit getan werden kann – denn es gibt keine bessere Vorsorge als die in seine eigene Gesundheit. Lars Wichert è uno scienziato dello sport ed ex atleta agonista di canottaggio. Ha fatto parte della nazionale tedesca per 13 anni. Ha partecipato a due Olimpiadi e ha vinto tre titoli mondiali. Dopo la carriera di canottiere, ha lavorato come allenatore e ha vinto il campionato europeo con la sua squadra. Nel tempo libero pratica il triathlon e detiene il record mondiale amatoriale sulla distanza Ironman. Lars dispone delle conoscenze necessarie come allenatore, atleta agonista e scienziato dello sport, in modo da poter soddisfare le esigenze di tutti. Il suo obiettivo è quello di trasmettere il piacere del movimento e di dimostrare che con poco sforzo si può fare molto per la salute, perché non c’è prevenzione migliore che quella della propria salute. Lars Wichert is a sports scientist and former competitive rower. He was a member of the German national team for 13 years. He can look back on two Olympic appearances and three world championship titles. After his rowing career, he worked as a coach and won the European Championship with his team. He now spends his free time competing in triathlons and holds the world record for amateurs over the Ironman distance. Lars has the knowledge as a coach, competitive athlete and sports scientist, so that everyone can feel addressed. His goal is to convey the fun of exercise and to make it clear that a lot can be done for one’s health with little effort – because there is no better prevention than taking care of one’s own health. Lars Wichert est scientifique du sport et ancien athlète de haut niveau en aviron. Il a fait partie de l’équipe nationale allemande pendant 13 ans. Il a participé à deux reprises aux Jeux Olympiques et remporté trois titres de champion du monde. Après sa carrière d’avironneur, il a travaillé comme entraîneur et a remporté le championnat d’Europe avec son équipe. Aujourd’hui, il consacre son temps libre au triathlon et détient le record mondial amateur sur la distance Ironman. Lars dispose des connaissances nécessaires en tant qu’entraîneur, athlète de haut niveau et scientifique du sport, ce qui lui permet de s’adresser à tout le monde. Son objectif est de transmettre le plaisir de bouger et de montrer qu’il est possible de faire beaucoup pour sa santé avec peu d’efforts, car il n’y a pas de meilleure prévention que celle de sa propre santé.
Picture of Lars Wichert

Lars Wichert

Lars Wichert ist Sportwissenschaftler und ehemaliger Leistungssportler im Rudern. Er war 13 Jahre Teil der deutschen Nationalmannschaft. Dabei kann er auf zwei Teilnahmen an den Olympischen Spielen sowie drei Weltmeistertitel zurückblicken. Er war nach seiner Ruderkarriere als Trainer tätig und konnte mit seinem Team die Europameisterschaft gewinnen. Mittlerweile ist er in seiner Freizeit im Triathlon unterwegs und hält dort die Weltbestzeit der Amateure über die Ironman-Distanz. Lars verfügt über das Wissen als Trainer, Leistungssportler und Sportwissenschaftler, sodass sich jeder angesprochen fühlen kann. Sein Ziel ist es, Spaß an der Bewegung zu vermitteln und zu verdeutlichen, dass mit geringem Aufwand viel für die Gesundheit getan werden kann – denn es gibt keine bessere Vorsorge als die in seine eigene Gesundheit. Lars Wichert è uno scienziato dello sport ed ex atleta agonista di canottaggio. Ha fatto parte della nazionale tedesca per 13 anni. Ha partecipato a due Olimpiadi e ha vinto tre titoli mondiali. Dopo la carriera di canottiere, ha lavorato come allenatore e ha vinto il campionato europeo con la sua squadra. Nel tempo libero pratica il triathlon e detiene il record mondiale amatoriale sulla distanza Ironman. Lars dispone delle conoscenze necessarie come allenatore, atleta agonista e scienziato dello sport, in modo da poter soddisfare le esigenze di tutti. Il suo obiettivo è quello di trasmettere il piacere del movimento e di dimostrare che con poco sforzo si può fare molto per la salute, perché non c'è prevenzione migliore che quella della propria salute. Lars Wichert is a sports scientist and former competitive rower. He was a member of the German national team for 13 years. He can look back on two Olympic appearances and three world championship titles. After his rowing career, he worked as a coach and won the European Championship with his team. He now spends his free time competing in triathlons and holds the world record for amateurs over the Ironman distance. Lars has the knowledge as a coach, competitive athlete and sports scientist, so that everyone can feel addressed. His goal is to convey the fun of exercise and to make it clear that a lot can be done for one's health with little effort – because there is no better prevention than taking care of one's own health. Lars Wichert est scientifique du sport et ancien athlète de haut niveau en aviron. Il a fait partie de l'équipe nationale allemande pendant 13 ans. Il a participé à deux reprises aux Jeux Olympiques et remporté trois titres de champion du monde. Après sa carrière d'avironneur, il a travaillé comme entraîneur et a remporté le championnat d'Europe avec son équipe. Aujourd'hui, il consacre son temps libre au triathlon et détient le record mondial amateur sur la distance Ironman. Lars dispose des connaissances nécessaires en tant qu'entraîneur, athlète de haut niveau et scientifique du sport, ce qui lui permet de s'adresser à tout le monde. Son objectif est de transmettre le plaisir de bouger et de montrer qu'il est possible de faire beaucoup pour sa santé avec peu d'efforts, car il n'y a pas de meilleure prévention que celle de sa propre santé.

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