If you struggle with pain during deep knee bending on the rower, going up the stairs or within squatting-then you’re not alone! Pain around the kneecap, although frustrating, can be improved through the right management, targeted exercise, physiotherapy and rehabilitation. We will delve into some common causes of knee pain in rowers, how to manage pain/symptoms and how physiotherapy and rehab can get you back on the water with greater confidence.
Types of problems in the structure surrounding the knee joint
Rowing requires multiple repetitive bending and extending motions through the knee under great loads. Without the correct form or training volume, this can lead to problems in the structures surrounding the knee joint:
-
Patellofemoral Pain Syndrome (PFPS)
- PFPS is one of the most common causes of knee pain in rowers, runners, cyclists and pretty much any sport that requires repetitive knee bending under load.
- Rowers will likely experience pain at the catch phase of the stroke- where the patella is compressed to the femur.
- It’s also common to feel it in the repeated extension drive phase.
- Common symptoms include: Pain that persists post training/ Pain that worsens with longer or more intense sessions/ Pain with knee bending/ Pain around or below the kneecap.
-
Patellar Tendinopathy
- The patellar tendon can become overwhelmed with load during highly repetitive knee extending motions.
- Especially with volume/intensity spikes!
- Common symptoms include: Pain just below kneecap/ pain when pressing this area/ discomfort with knee extension loading patterns.
Sometimes Rowers knee pain can arise from small or large changes, such as:
- Spikes in intensity/volume in training
- Inadequate recovery with more sessions
- Technique changes/ a change in the setup of the boat
- Prolonged high intensity erging sessions
- Catch phase over-compression
- Strength and conditioning inadequacy alongside training
What can you do?
- Analyse volume/intensity – are increases in both incremental? If not reflect and adapt this. Also ask yourself, is my recovery time sufficient?
- Review technique – is there excessive knee bend at catch?
- Strengthen muscles around knee and hip gradually avoiding heavy loading at high levels of knee bend- this can help take load off the patella and tendon. Exercises of value include:
- Glute bridges
- Sit-stand exercises
- Resistance band knee extensions
- Controlled eccentric squats- to slowly build tolerance in knee bend
- Seek professional advice if symptoms persist – this is the most important one as a physio can find a likely cause and guide you through rehabilitation
If you would like to speak to a physio today contact us and book an appointment here Book an appointment with a physio online.
