Prevent Knee Pain When Rowing
Monday, December 03, 2007
Jolie Bookspan, M.Ed, PhD, FAWM
To prevent knee pain when rowing any craft or machine that uses foot bracing, foot wells, or other foot counter-force, do not push off the ball of the foot, pictured above.Keep your heels down. Push off the whole foot, feeling the push-off through the heel. You will feel the more muscular strong push in the thigh and hip muscles, and the effort will shift off the knees. You will also get better stretch for the bottom of the foot, called the fascia.
Prevent knees from sagging or rotating inward.
Keep knees parallel and over the ankles.
- Use the same heel-down push off to prevent knee pain while ascending stairs - Better Exercise on the Stairs
- Keep heels on the floor when doing leg press exercise and half squats for weight lifting and daily bending. Get more leg and hip muscle use and built-in Achilles stretch.
- More on rowing, click Fast Fitness - Prevent Back Pain When Rowing
The prayer of the farmer kneeling in his field to weed it, the prayer of the rower
kneeling with the stroke of his oar, are true prayers heard throughout nature.
- Ralph Waldo Emerson
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Read and contribute your own success stories of these methods. Before asking questions, see if your answers are already here - click labels under posts, links in posts, archives at right, and the Fitness Fixer Index. For answers to personal medical questions - Replies to Medical Questions.
Subscribe to The Fitness Fixer, free. Click "updates via e-mail" (under trumpet) upper right.
See Dr. Bookspan's Books, take a Class, get certified DrBookspan.com/Academy.
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Drawing of heel-up rowing Backman!™ © copyright Dr. Jolie Bookspan
Photo of bad rowing knees by rileyroxx
Photo of good rowing knees by rileyroxx
Photo of bad rowing knees by rileyroxx
Photo of good rowing knees by rileyroxx
Labels: feet, leg press, planter fasciitis, rowing
4 Comments:
At Thursday, December 20, 2007 10:33:00 AM,
Alyssa said…
How about when you're cycling? I used to enjoy it but since I'm a runner I've noticed lately that my knees become very tight when I ride a bike.
At Thursday, December 27, 2007 12:33:00 AM,
Jolie Bookspan, M.Ed, PhD, FAWM said…
Salaam Alyssa from Afghanistan, Chotor asty. Can you tell more? For example, do you mean the knees are harder to bend? More sore during or after? The same day you run? How do you ride and position your feet when running and biking? Does the same thing happen when you run and not bike? Can you give us a mental picture (or a photographic one) of what you are doing and what is happening. Tashakor.
At Thursday, February 14, 2008 8:30:00 PM,
Sloan said…
Hi. I noticed that the pictures and comments were about rowing on a craft. How about the rowing machine in the gym. The seats move as you row. Do the same rules apply?
At Friday, February 15, 2008 11:54:00 AM,
Jolie Bookspan, M.Ed, PhD, FAWM said…
Sloan, yes, all rowing. Good question. Rowing machine is pictured in the drawing of this post.
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