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Rowing Machine for Knee Problems: Joint-Friendly Training for more Mobility and Stability

4. December 2024

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BY Lars Wichert

Why Knee Problems Are a Common Challenge ​

Knee problems are among the most common musculoskeletal complaints. According to an abstract from the Robert Koch Institute (RKI), a good 30% of women and 25% of men suffer from recurrent joint pain. Among them, about 15% of adults in Germany suffer from recurrent knee complaints – caused by overuse, improper loading, or simply lack of exercise. It is true that movement is the best medicine. However, not every sport is suitable for sensitive knees. Impact loads, such as those that occur during jogging, can often worsen the situation.

Why Is Rowing Joint-Friendly?

Rowing is characterized by fluid, smooth movements that do not generate impact loads. Unlike jogging or jumping, the joints remain in a natural posture and are not overstressed. The controlled movement distributes the load evenly across the legs, torso, and arms, thereby relieving the knees. At the same time, rowing promotes joint mobility and stimulates blood circulation, which supports regeneration.
Let’s watch a video on this: “Why is Rowing so JOINT-FRIENDLY? How to Train Joint-Friendly with Knee Problems” In it, you will learn 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 Benefits in Detail

Rowing is not only joint-friendly but also brings numerous other benefits – especially for people with knee problems. The muscles around the knee support and stabilize the knee. Rowing training strengthens part of the necessary supporting musculature, thereby providing a positive stabilizing effect. Because rowing is a somewhat guided movement, it is easier for athletes with knee complaints to bend their knees than if they were running. Joint mobility is increased, and it also prevents muscle shortening and joint stiffness. The following three points also provide a positive side effect:

  • Pain Reduction: By strengthening the muscles, the load on the knee joint is reduced, which can alleviate pain in the long term.
  • Full-Body Workout: Since rowing engages up to 85% of the muscles, it not only improves knee health but also increases overall fitness.
  • Stress Reduction: Regular rowing helps to release tension and reduce stress-related pain.

Person hält ihr schmerzendes Knie, möglicherweise wegen Gelenkschmerzen oder Muskelverspannungen.

What You Should Pay Attention to When Rowing with Knee Problems

Even though rowing is joint-friendly, there are some points you should consider to get the maximum benefit from your training:
  • The Right Technique: Make sure the movement sequence is clean. Start the movement from the legs, keep your back straight, and guide your arms evenly. Mistakes such as a rounded back or too hasty a recovery can strain the back and knees. Especially with knee pain, only roll forward as far as you can perform the movement pain-free. Slowly feel your way to the correct angle and ensure that the pressure is applied evenly through both legs. An uneven load, where one leg is used more than the other, can exacerbate the problems.
  • Start Gently: Especially with knee problems, you should begin training with low intensity and shorter sessions, about 15–20 minutes, two to three times a week.
  • Consult a Doctor: Consult an orthopedist or sports physician before you start training – especially if you already have acute complaints.
  • Mind the Load: Increase intensity and duration gradually. Your body needs to get used to the new load to achieve long-term success.
  • Stretching Can Help: Regular stretching of the engaged muscles can help reduce tension. Especially the outer thigh muscle and the hamstring can cause considerable tension.
  • Strengthening: If knee pain is not a result of osteoarthritis, small balance exercises can additionally strengthen the leg muscles. Standing on one leg while brushing your teeth is the first step towards better stability. These small movements challenge the supporting muscles.

The Ideal Rowing Machine for Knee Problems

A rowing machine that is optimally tailored to the needs of people with knee problems should be ergonomic, comfortable, and versatile. The AUGLETICS Eight Style meets exactly these requirements:

Detailaufnahme des AUGLETICS Rudergeräts mit elegantem Holz- und Metall-Design sowie integrierter Magnetbremse

  • Gentle Magnetic Brake: This provides consistent resistance that can be adjusted to your fitness level – perfect for a knee-friendly workout.
  • Ergonomic Design: The seating position is comfortable, and the footrests can be individually adjusted. This minimizes improper loading and ensures an optimal posture.
  • Virtual Coach: The integrated Virtual Coach supports you in learning and perfecting the correct technique.
  • Varied Programs: Whether you want to burn calories, improve your endurance, or simply relax – the device offers you diverse training options.
  • Compact Design: Thanks to the foldable design, you can store the device in a space-saving way when not in use.

Compared to water or air-braked models, the AUGLETICS Eight Style offers almost silent and particularly even resistance – ideal for home use. Due to its compact packed size, the Augletics Eight is also easy to store 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 to alleviate knee problems and strengthen the 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. Thanks to the guided movement of rowing, people with knee complaints achieve a greater range of motion.
The AUGLETICS Eight Style offers you perfect support: It is quiet, ergonomic, and technically sophisticated. Whether you are a beginner or advanced – this rowing machine helps you relieve your knees and take your fitness to a new level. Start now and feel how rowing strengthens not only your knees but your entire body!
The rowing technique is also very important, so you are welcome to read our article “Rowing Technique for Beginners: How to Row Correctly on the Rowing Machine” and learn more.

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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