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Rowing for Osteoarthritis – Gentle Exercise for Healthy Joints

28. March 2025

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BY Lars Wichert

Why Rowing Can Help with Osteoarthritis

Osteoarthritis is a widespread joint disease characterized by the gradual breakdown of cartilage tissue. The consequences are pain, restricted mobility, and a reduced quality of life. Many affected individuals avoid physical activities for fear of further damage. However, the exact opposite is true: exercise is essential to promote joint metabolism and strengthen muscles.
Rowing is a particularly joint-friendly and effective sport. The flowing, uniform movements mobilize the joints without exposing them to excessive pressure or impact loads. In addition, rowing strengthens the muscles, which contributes to joint stabilization. Targeted training can alleviate symptoms and maintain mobility. Particularly modern rowing machines like the AUGLETICS Eight Style enable gentle, individually adaptable training – ideal for people with osteoarthritis.

Osteoarthritis and Exercise – Why Sport is So Important

Osteoarthritis is a degenerative joint disease primarily characterized by the wear and tear of articular cartilage. This acts as a shock absorber between the joint surfaces and prevents the bones from rubbing directly against each other. If the cartilage is worn, it leads to pain, swelling, and inflammation.
Many people with osteoarthritis tend to move less to avoid pain. However, this only exacerbates the problem: lack of movement leads to muscle atrophy, reduced joint lubrication, and even greater joint stiffness. The cartilage is supplied with important nutrients only through movement – therefore, a well-dosed training is an important part of osteoarthritis therapy.

Rowing as a Joint-Friendly Sport

Not every sport is suitable for people with osteoarthritis. Sports with high impact loads, such as jogging or tennis, can further strain the joints and intensify pain. Rowing, however, offers many advantages:

Train on the AUGLETICS rowing machine in the living room – joint-friendly full-body workout at home
  • No Impact Load: Since the feet are fixed on the footrests and there is no hard ground contact, there are no shocks like when running.
  • Even Load: The movement is flowing and uniform, which prevents overloading of individual joints. The pressure distribution is symmetrical.
  • Individual Adjustment: Resistance and intensity can be precisely controlled, allowing everyone to train at their own pace.
  • Full-Body Workout: In addition to the legs, arms, back, and core muscles are also strengthened – this further relieves the affected joints. In total, a good 85% of the entire body’s musculature is activated with each rowing stroke.
Particularly ergonomic rowing machines like the AUGLETICS Eight Style enable gentle training that can be precisely tailored to individual needs.

Comparison: Which Sports Are Suitable for Osteoarthritis?

Not all sports are equally suitable for osteoarthritis patients. The following table shows which sports are recommended and which are rather strenuous for the joints:

What are the specific benefits of rowing for osteoarthritis?

1. Pain Relief through Improved Blood Circulation

Exercise promotes blood circulation in the joints, which reduces inflammation and better supplies the cartilage with nutrients. This can alleviate pain and improve joint function in the long term.

2. Maintenance and Improvement of Mobility

Inactivity leads to deterioration – this proverb particularly applies to osteoarthritis. Regular rowing keeps the joints supple and ensures that mobility is maintained or even improved.

3. Muscle Building for Joint Stabilization

Weak muscles cannot adequately support the joints, leading to increased strain. Rowing trains 85% of the entire musculature, especially the leg, core, and back muscles. Strong muscles relieve the joints and can thereby reduce pain.

4. Promotion of Joint Lubrication

Articular cartilage is not directly supplied with blood, but rather with nutrients through the synovial fluid. This lubrication is stimulated by movement – the more the joint is used, the better the cartilage remains nourished and functional. Rowing has the advantage that the movement is not completely free, as the feet are connected to the rowing machine. This connection allows many patients to achieve a higher range of motion in the knee joint, as they can roll into a wide layback without pressure.

5. Positive Effects on the Cardiovascular System

Osteoarthritis is not just a joint problem, but is often associated with other conditions such as obesity or high blood pressure. Rowing improves cardiovascular health, promotes fat burning, and thus supports healthy weight management.

The Right Rowing Machine for Osteoarthritis Patients

Not every rowing machine is suitable for people with joint problems. The AUGLETICS Eight Style offers particular advantages for joint-friendly training:
  • Electronically Controlled Resistance: Even load without sudden peak loads.
  • Whisper-Quiet Magnetic Braking System: No disturbing noise, ideal for focused training.
  • Ergonomic Seat and Adjustable Footrests: Optimal adaptation to individual body size and joint condition.
  • Virtual Coach: Helps to learn the correct technique and ensures effective, safe training.
  • 15-inch HD Display with Streaming Function: The excellent readability ensures comfortable training control, while the integrated streaming function with YouTube, Netflix, Amazon Prime, and the Chrome browser provides variety and entertainment during training. This keeps the training motivating and engaging.

Frequently Asked Questions About Rowing for Osteoarthritis

Can Rowing Worsen Osteoarthritis?

No, on the contrary: properly dosed training helps to reduce symptoms. It is important to use a gentle technique and to pay attention to your own load limit.

How often should I row if I have osteoarthritis?

Two to four sessions per week of 20–40 minutes each are optimal. Regularity is crucial for long-term success.

Which Resistance Level is Right?

Initially, a low resistance should be used. Over time, the intensity can be slowly increased, as long as no pain occurs.

Is Rowing Suitable for All Grades of Osteoarthritis?

Yes, however, in cases of severe osteoarthritis or acute inflammation, a doctor should be consulted beforehand.

Why Rowing is the Perfect Exercise for Osteoarthritis

Rowing is a gentle and effective form of exercise that is excellently suited for people with osteoarthritis. The uniform movement protects the joints, promotes blood circulation, and strengthens the muscles, which can reduce pain and improve mobility.
With the correct technique and a suitable rowing machine like the AUGLETICS Eight Style, the training can be individually adapted and specifically used to support joint health. Those who row regularly can increase their quality of life in the long term, reduce pain, and keep their joints mobile – a great benefit for all who wish to remain active despite osteoarthritis.

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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