Rowing With Tennis Elbow: What to Know

Tennis elbow need not end your rowing, but you need to know that grip, wrist position and volume are what load it, so those are what to change. Most people need a spell of rest first, then a relaxed grip, a lower drag and short sessions of about 8 to 10 minutes.

This is general information, not a diagnosis or treatment plan: see a GP or physiotherapist first, and stop if pain increases.

What tennis elbow is

Tennis elbow (lateral epicondylitis) is pain on the outside of the elbow, usually from overloading the tendons of the forearm muscles that extend the wrist. You don’t need to play tennis to get it. Rowers can get it from a tight grip, bent wrists and too much volume too soon.

The NHS lists pain on the outside of the elbow, pain gripping or moving the wrist, tenderness or swelling, forearm pain and difficulty fully straightening the arm. Other elbow and nerve problems can feel similar, so get it assessed rather than assuming.

How rowing loads the forearm

The muscles on top of your forearm hold the wrist steady and the fingers extended. Every time you grip the handle, they work to keep the wrist from folding. Squeezing hard, bending the wrists at the finish or catching with the wrists cocked all raise that demand. A 20-minute row at 20 strokes per minute is 400 grips, and 60 minutes is 1,200, so a small habit adds up.

Technique points

• Relax the grip. Hook the fingers and keep the load in them, not clamped in the palm. See grip strength training for rowing and rowing with bad grip.
• Keep the wrists flat. The handle should travel in a line from your forearm. Don’t cock the wrists at the catch or drop them at the finish.
• Drive with the legs. Arms stay straight until the handle has passed the knees. Pulling early overloads the elbow tendons. See common rowing technique faults.
• Release between strokes. Let your fingers soften on the recovery.
• Feather gently on the water. Roll the blade with the fingers, not a hard wrist twist.

Why drag factor and volume matter

A high drag makes you pull harder and grip tighter. Concept2 recommends a damper of 3 to 5 for most workouts, and dropping to the lower end often makes it easier to row with relaxed hands. See drag factor explained.

Volume is the other common trigger. Going from nothing to long sessions every day gives the tendon little time to adapt. As a rule of thumb, add no more than about 10% to weekly time, so 60 minutes this week becomes about 66 next, and keep 1 or 2 rest days.

What the NHS timescales mean for rowers

When	NHS guidance	What it means for rowing
Early on	Reduce what makes it worse. A hot or cold pack wrapped in a towel for up to 20 minutes, every 2 to 3 hours	Stop or cut back on gripping work
After at least 2 weeks	See a GP if pain continues despite rest and self-care	Don’t row through it hoping it clears
After 6 weeks	Physiotherapy may help if home treatment hasn’t worked	Ask for strengthening work you can build around rowing
After 6 to 12 months	Surgery may be an option if it persists	A specialist decision

In many areas you can self-refer to NHS community musculoskeletal services without seeing a GP.

Points to discuss with your physio

1. Whether rowing suits you at the moment, or whether you should rest from gripping activity.
2. Which loading exercises fit your stage. Tendon rehab usually involves graded strengthening of the forearm.
3. Whether a forearm strap or brace could help in daily life.
4. A graded return, such as short, easy sessions on the erg using legs-led technique.
5. Whether typing, tools or climbing are adding to the problem.

A cautious example of returning

This is an illustration for discussion, not a plan.

Stage	Example	Strokes at 18 spm
Rest	No rowing while pain is high	0
First return	8 to 10 minutes, easy, low drag, relaxed grip	144 to 180
Build	Add 2 to 3 minutes per session if pain is no worse the next day	About 36 to 54 more each time
Normal sessions	Return to usual length before adding intensity	Your usual volume

Pain that rises during a session or lingers into the next day is a signal to step back a stage.

Strength and flexibility

Forearm conditioning pays back over months, but it has to match your stage. The NHS mentions stretching and strengthening exercises for the wrist and forearm as part of physiotherapy. Wrist curls, reverse wrist curls and band work are common choices, so work through them with your physio. Our strength training for rowing guide shows where upper-body work fits into your week.

When to stop

Stop and get advice if you have sharp pain, pain that wakes you at night, numbness or tingling in the hand, loss of grip strength or swelling. Long-lasting symptoms deserve a proper assessment instead of trial and error.

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