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Rowing with Knee Osteoarthritis: Joint-Friendly Training to Stay Mobile

24. May 2025

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BY Lars Wichert

Anyone suffering from knee osteoarthritis knows the challenge: movement is beneficial, but any incorrect strain quickly leads to pain. At the same time, targeted movement is a central component of any conservative osteoarthritis therapy. This is where rowing comes in. This endurance sport offers a joint-friendly, yet effective training method that does not overstress the knee, but can even provide relief.

What is Knee Osteoarthritis?

Knee osteoarthritis, medically known as gonarthrosis, describes age- or load-related wear and tear of the knee joint cartilage. This cartilage acts as a shock absorber and ensures smooth movement in the knee. If it is worn out, the bones rub against each other. This causes pain, stiffness, and restricted movement. Frequently affected are people over 50, overweight individuals, and those with misalignments, old injuries, or occupation-related chronic strain.
Although the intuitive reaction is often to rest, controlled movement is a crucial therapeutic component. It stimulates joint metabolism, improves blood circulation, and strengthens the muscles surrounding the joint.

Why is Rowing Particularly Suitable for Knee Osteoarthritis?

In contrast to sports like jogging or ball sports, which place high impact loads on the knee joints, rowing is an almost impact-free workout. The movement is fluid, controlled, and cyclical – meaning your knee is moved, but not jarred.
Rowing trains the entire body, but especially the thigh and gluteal muscles, which stabilize the knee. At the same time, it improves mobility, promotes synovial fluid production (joint lubricant), and has an anti-inflammatory effect through improved blood circulation and metabolic processes. Similarly, the guided movement in rowing can achieve a greater range of motion than in other sports.
Additionally, coordination is trained, as rowing requires a smooth flow of movement in which several muscle groups work synchronously. Especially for people with knee problems, this is a sensible addition to classic physiotherapy.

What to Consider When Rowing with Knee Osteoarthritis?

For rowing to be an opportunity rather than a risk, the correct approach is crucial:
  • Technique over Intensity: Proper rowing technique is paramount.
  • Increase Gradually: Start with short sessions (e.g., 10 minutes) at a low stroke rate and low resistance. Observe your knee carefully and increase intensity cautiously.
  • Prefer a Moderate Pace: Avoid fast, jerky movements. Controlled, rhythmic rowing protects the joints.
  • Adjust Resistance: Use low to medium resistance to activate the muscles without overstraining the joint.
  • Incorporate Breaks: Even with positive training effects, allow your body recovery phases to avoid irritation.

AUGLETICS DSCF8857

Who Can Benefit from Rowing with Knee Osteoarthritis?

Generally, rowing is suitable for all individuals with mild to moderate knee osteoarthritis, provided there are no acute inflammatory flare-ups. Older individuals also benefit, as rowing supports strength building, coordination, and cardiovascular function.
In severe cases or with frequent flare-ups, training should be conducted under medical supervision. Caution is also advised for recently operated knees. When in doubt, always consult with your treating orthopedist or sports physician first.

Which Rowing Machine is Suitable for Knee Osteoarthritis?

Not every rowing machine is suitable for osteoarthritis patients. Consider:
  • Smooth Resistance Control: Resistance levels should be finely adjustable to prevent overstraining.
  • Fluid Movement: The movement sequence should be ergonomic and smooth, without jerky strain.
  • Quiet Operation and Low Noise Level: Promotes relaxed, continuous training.

An example of a particularly suitable rowing machine is the AUGLETICS Eight Style. It combines modern technology with high ergonomics:
  • Whisper-quiet magnetic braking system
  • Ten resistance levels plus five strength levels adjustable via touchscreen
  • Virtual coach with real-time technique feedback
  • Compact, foldable design with transport wheels
  • Also ideal for beginners due to easy operation

The virtual coach helps you perform clean movements – an important point for effectively relieving the knee. The finely adjustable resistance setting helps you stay within the correct load range.

What Effective Rowing Training for Knee Osteoarthritis Looks Like

Beginners should start with short sessions and gradually extend them. A possible training plan:
  • 2–3 training sessions per week
  • Duration: Start with 10–15 minutes, increase up to 30 minutes
  • Intensity: Low stroke rate (18–21 SPM) with light resistance
  • Goal: Improve joint mobility, strengthen thigh muscles

Additional Tips:
  • Mobilize before training (e.g., light knee circles while standing)
  • After training, gentle stretching of leg and torso muscles
  • Alternatively: Supplementary exercises for leg axis stability (e.g., with a resistance band)

Training on the AUGLETICS rowing machine – increase calorie consumption and basal metabolic rate.

Experience and Studies

Studies show that controlled endurance training, such as cycling or rowing, has a positive effect on osteoarthritis symptoms. The improvement of local blood circulation, metabolism, and strength directly impacts pain reduction and mobility.
Many physiotherapists and rehabilitation sports trainers report very positive experiences with rowing as a supplementary therapy. Especially in combination with strength training and an active daily life, noticeable progress can be achieved.
Patients also confirm that rowing improves confidence in one’s own knee, reduces stiffness, and restores the joy of movement.

Rowing as a Sustainable Training Solution for Knee Osteoarthritis

Rowing, as a joint-friendly endurance sport, offers an excellent opportunity to stay active despite knee osteoarthritis. It strengthens muscles, promotes mobility, and helps to reduce pain long-term. Crucial factors include correct technique, a suitable training device, and adhering to individual limits.
With a quiet, finely adjustable rowing machine like the AUGLETICS Eight Style, getting started is particularly comfortable and safe. Those who stick with it long-term can significantly alleviate osteoarthritis symptoms and experience a new sense of movement – joint-friendly, effective, and with joy in training.

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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