Is Rowing Good for Joint Pain During Perimenopause?
Joint pain is a common and often surprising symptom of perimenopause. Discover whether rowing is a safe, effective exercise for achy joints and how to approach it carefully.
Joint Pain and the Oestrogen Connection
Joint pain during perimenopause catches many women off guard. Oestrogen has anti-inflammatory properties and helps maintain joint lubrication and cartilage health. As levels fall, joints can become stiffer, achier, and more prone to inflammation. The knees, hips, hands, and lower back are the most commonly affected areas. Staying active is important, but choosing low-impact exercise that does not add stress to already sensitive joints is equally important. Rowing fits this profile well.
Why Rowing Is Gentle on Joints
Rowing is a non-impact exercise. Unlike running, walking, or jumping, rowing involves no ground impact forces travelling up through your joints. The body moves in a smooth, controlled arc through each stroke. This makes it one of the most joint-friendly forms of cardiovascular exercise available. Many women with knee or hip pain who cannot run comfortably find that rowing causes little to no joint irritation, provided technique is correct.
The Role of Strength in Reducing Joint Pain
Weak muscles around a joint place more load on the joint itself. Rowing builds strength in the quadriceps, hamstrings, glutes, and back, all of which help stabilise and protect the knees and hips. Stronger surrounding muscles absorb more of the workload, reducing the compressive forces on cartilage and connective tissue. Women who row regularly often report that joint pain gradually decreases as their leg and core strength improves.
Technique Is Critical When Joints Are Sensitive
Poor rowing form can create knee and lower back strain. Before starting on a rowing machine, take time to learn the correct sequence: legs first, then hip hinge, then arms. Do not let your knees cave inward at the catch. Keep your core engaged throughout to protect your lower back. If you have existing knee problems, check with a physiotherapist before adding rowing to your routine. Starting at low resistance and shorter duration lets you assess how your joints respond.
Warming Up and Cooling Down Matters More Now
Perimenopausal joints take longer to warm up and recover. Spend at least five minutes rowing at very low resistance before increasing effort. After your session, spend five to ten minutes stretching the hips, hamstrings, and shoulders. Heat applied to stiff joints before exercise and ice after sessions that cause any soreness can help manage inflammation. Being consistent with these routines makes the difference between rowing being helpful and it becoming a pain trigger.
Listen to Your Body and Log What You Notice
Joint pain during perimenopause is highly individual. Some women find rowing immediately comfortable, while others need to build up very gradually. Tracking your joint pain symptoms in PeriPlan alongside your workout sessions helps you identify whether rowing is helping, neutral, or needs to be adjusted. If a particular session consistently worsens your symptoms, consider adjusting resistance, duration, or technique before concluding that rowing is not right for you.
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