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  • About Arthritis
    Common Topics
    woman holding her wristWhat Is Arthritis?

    Arthritis is not one disease. Learn about the different types of arthritis, how they differ and why it’s important.

    microbesInflammation and the Immune System

    Body-wide inflammation is at the root of most chronic diseases — and you may have more control over it than you think.

    Patient talking with nurseNewly Diagnosed With Arthritis

    A new arthritis diagnosis can be overwhelming. These tips can help.

    • Understanding Arthritis
    • Arthritis Types
    • More About Arthritis
    • Where it Hurts
    • Related Conditions
  • Treatments
    Common Topics
    Woman holding shoulderWebinar: Touch Therapies for Pain Management

    Learn the evidence behind popular touch therapies for arthritis, including what to try and what to avoid, for how long and when.

    Managing Arthritis Care Costs

    Learn the basics about health care costs and financial tools available to you.

    Man with head in hands on bedWebinar: Arthritis Fatigue Causes and Solutions

    Learn the various causes of arthritis-related fatigue and strategies to combat weariness.

    • Treatment Plan
    • Drug Guide
    • Joint Surgery
    • Complementary Therapies
    • Insurance Management
  • Healthy Living
    Common Topics
    Woman with upset stomachMicrobiome, Gut Health & Arthritis

    Microbiome, microbes, microorganisms – these terms may be confusing, but the types of bacteria living in and on our bodies can impact arthritis. Learn what helps or harms the microbiome and the health of your gut and discover dietary changes that can make a difference. This episode was originally released on January 19, 2021.

    man exercisingStairs Workout Demo

    Strengthen your leg muscles and improve your stability to make going up and down stairs safer and easier.

    woman consoling anotherArthritis and Mental Health

    Learn about the connection between arthritis, depression and anxiety and how these conditions can make your arthritis worse.

    • Ease of Use Products
    • Managing Pain
    • Recipes & Nutrition
    • Physical Activity
    • Emotional Well-being
    • Daily Living
    • Family & Relationships
  • Juvenile Arthritis
    Common Topics
    2023 JA Family Summit

    Learn about the National Juvenile Arthritis Conference, a place for families to connect, share and learn.

    JA Camps

    The Arthritis Foundation’s JA camp programs give kids with arthritis and related childhood rheumatic diseases the chance to make lasting memories.

    Juvenile Arthritis Volunteer

    • About Juvenile Arthritis
    • Treatment
    • Managing Pain
    • Medical Decisions
    • Nutrition
    • Emotional Well-being
  • Professionals
    Common Topics
    Transforming Clinical Interactions

    The Live Yes! Arthritis community connects patients with others online and in-person for support and education, and encourages patients to play an active role in their health care.

    Partners 4 Patients with Arthritis

    The Arthritis Foundation recently launched an initiative to build stronger relationships and increase recognition of our most engaged practices. 

    Fellowships

    See how we're aiming to address the growing shortage of arthritis specialists, especially in under-served parts of the country.

    • Better Living Toolkits
    • Our Issue Briefs
  • Science
    Common Topics
    OACS Forum Series

    The Osteoarthritis Clinical Studies Forum Series features OA thought leaders from across the globe discussing the future of how the disease can be treated to improve patient outcomes.

    man bandaging boy's kneeConquering Childhood Arthritis

    The Arthritis Foundation is mobilizing patients and their families to engage in studies comparing the effectiveness of treatments for juvenile arthritis and funding research for more options.

    Focus

    • Awards
    • Funding Opportunities
    • OACS Forum Series
    • Osteoarthritis Focus
    • Participate in Clinical Trials
    • Partnerships
    • Publications
  • Get Involved
    Common Topics
    Capital hillAction Center

    Take action today - use the resources here to learn who your elected officials are, what opportunities we have to advocate from the comfort of your own home, federal and state legislation, and more!

    LiveYes! Insights thumbnailLive Yes! INSIGHTS

    Share your experience in a 10-minute assessment to be among those changing the future of arthritis.

    woman listening to podcastLive Yes! Podcast

    You may have arthritis, but it doesn't have you. The Arthritis Foundation’s one-of-a-kind podcast. Hosted by patients, for patients.

    • Advocacy
    • Ways to Give
    • Fundraising
    • Volunteer
    • Partnership
    • Live Yes! Arthritis Community
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Tips for Using a Rowing Machine Safely With Arthritis

A rowing machine can provide a great cardio and strength workout. Use these tips and modifications to make it easier and safer on painful joints.

A rowing machine used to simulate the action of rowing a boat can provide a great cardiovascular and strength workout for people with arthritis — working both your upper and lower body. However, rowing machines, also called ergometers or ergs, are often misused. Proper form and technique are necessities for staying injury- and pain-free while rowing. Finding a knowledgeable person to show you how to properly use the machine is recommended. These tips and modifications can also help you get started on a rowing machine. And when in doubt, talk your doctor or physical therapist about additional specific modifications to help keep you active.

Joint-Friendly Rowing Tips and Modifications

Warm up, stretch and cool down. As with all physical activities, be sure to adequately warm up, stretch and cool down. Marching in place for 5 minutes or a 10-minute walk is a great way to warm up. Be sure to stretch muscles in both your upper and lower body.

Choose the right rowing machine. Choose a rowing machine that has a smooth, fluid motion so it has low impact and is easier on your joints.

Use proper form and sequence. Correct form and sequence are essential for preventing muscle and joint stress or injury. Firmly strap your feet in with the strap at the ball of your feet. Loose straps can lead to shin splints. Grab the handle with your thumbs wrapped around the bottom, position yourself comfortably and then follow this sequence.

  • Catch Position: Your knees and hips are bent. Your heels should be 6 inches to 1 foot away from the seat. If you have limited mobility of the hips or knees, you can further restrict how far you slide the seat forward. Heels will rise off the footrest only about 1 inch and shins stay perpendicular to the ground. If your heel tries to lift more than that, you are sliding too far forward. Your knees and hips move into a partially flexed position.
  • Drive Phase: Push through your heels (not the balls of your feet and use your hamstrings during the drive phase, this will help protect your hip flexors and back as you straighten out your knees and hips) lean your trunk back slightly, then pull your elbows back toward your chest. If you are rowing with correct form, your trunk will lean forward by hinging at the hips. Your trunk should move only from an 11 o’clock to a 1 o’clock position; your neck and shoulders should be down and relaxed and shoulders should move only about 90 degrees forward to avoid straining rotator cuffs; your neck and back should remain aligned at all times. About 60% of the power should come from your legs, 20% should be holding in the core and 20% from finishing with your arms. Think of the drive as a pushing movement, not a pulling movement.
  • Finish/Release Position: Your knees will be straight but not locked, head and chest up, shoulder blades pinched back and down. You will be leaned back at the hips slightly; pull your elbows back and close to your sides; and touch the bar to your chest below breast level. If you feel any back strain, have someone check your form. Leaning back too much in the finish/release position can cause hip flexor and low-back strain.
  • Recovery Phase: Release your elbows to slowly straighten your arms. Your trunk does not move. Hinge your hips forward a bit; arms and legs remain straight, posture remains stable and core engaged. As your seat slides forward, your knees and hips bend (heels should not touch your bottom, and heels should rise off the footrest only about 1 inch) and shins stay perpendicular to the ground. The recovery phase should be calm and controlled.

Protect hands and wrists. Use foam overgrip to build up the handle or wear gloves to help with your grip. Do not grasp the bar too tightly. The handles should be held lightly, palms down, thumb wrapped around the bottom of the handle. Keep your wrists in a straight line with your hands as you row.

Consider a brace. A wrist brace, back brace, knee brace or ankle brace can be worn and provide support if needed.

Monitor your rowing progress. Begin at the lowest resistance until your form is perfect. Only then should you add resistance as tolerated. Slowly build your time on the rowing machine. Gradually increase your cadence or speed while maintaining good form. Begin with one day a week and add one or two more non-consecutive days when you can.

Consult your medical team. If you have persistent hand pain, wrist pain, hip pain, knee pain, elbow pain, shoulder pain or back pain, or have had hip replacement surgery, knee replacement surgery, elbow surgery, shoulder replacement surgery or back surgery, you may be advised not to use the rowing machine. Get clearance from a medical professional before you get onto the rowing machine or simply choose another form of cardio workout, such as the elliptical or the stationary bike.

Physical Activity
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Get involved with the arthritis community. Tell us a little about yourself and, based on your interests, you’ll receive emails packed with the latest information and resources to live your best life and connect with others.

 
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  • Live Yes! INSIGHTS

    Live Yes! INSIGHTS

    Take part to be among those changing lives today and changing the future of arthritis.

  • Partner

    Partner

    Proud Partners of the Arthritis Foundation make an annual commitment to directly support the Foundation’s mission.

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Ways to Give

Every gift to the Arthritis Foundation will help people with arthritis across the U.S. live their best life. Whether it is supporting cutting-edge research, 24/7 access to one-on-one support, resources and tools for daily living, and more, your gift will be life-changing.

Make a Donation

Help millions of people live with less pain and fund groundbreaking research to discover a cure for this devastating disease. Please, make your urgently-needed donation to the Arthritis Foundation now!

Become a Member

Become an Arthritis Foundation member today for just $20 and you'll receive access to helpful tools..... and more. 

Make a Honor or Memorial Gift

Honor a loved one with a meaningful donation to the Arthritis Foundation. We'll send a handwritten card to the honoree or their family notifying them of your thoughtful gift.

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I want information on ways to remember the AF in my will, trust or other financial planning vehicles.
 

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Volunteer


Volunteer Opportunities

The Arthritis Foundation is focused on finding a cure and championing the fight against arthritis with life-changing information, advocacy, science and community. We can only achieve these goals with your help. Strong, outspoken and engaged volunteers will help us conquer arthritis. By getting involved, you become a leader in our organization and help make a difference in the lives of millions. Join us and become a Champion of Yes.

Become a Volunteer

More About Volunteering

  • Walk to Cure
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  • Do it Yourself Fundraising
  • JA Camp
  • Start a Live Yes! Connect Group
  • Be an Online Community Moderator
  • Local Leadership Board

Live Yes! INSIGHTS


Give Just 10 Minutes.

Tell us what matters most to you. Change the future of arthritis.

By taking part in the Live Yes! INSIGHTS assessment, you’ll be among those changing lives today and changing the future of arthritis, for yourself and for 54 million others. And all it takes is just 10 minutes.

Your shared experiences will help:

- Lead to more effective treatments and outcomes
- Develop programs to meet the needs of you and your community
- Shape a powerful agenda that fights for you

Now is the time to make your voice count, for yourself and the entire arthritis community. 

Currently this program is for the adult arthritis community.  Since the needs of the juvenile arthritis (JA) community are unique, we are currently working with experts to develop a customized experience for JA families. 

How are you changing the future?

By sharing your experience, you’re showing decision-makers the realities of living with arthritis, paving the way for change. You’re helping break down barriers to care, inform research and create resources that make a difference in people’s lives, including your own.

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Partner


Meet Our Partners

As a partner, you will help the Arthritis Foundation provide life-changing resources, science, advocacy and community connections for people with arthritis, the nations leading cause of disability. Join us today and help lead the way as a Champion of Yes.

Trailblazer

Our Trailblazers are committed partners ready to lead the way, take action and fight for everyday victories. They contribute $2,000,000 to $2,749,000

Visionary

Our Visionary partners help us plan for a future that includes a cure for arthritis. These inspired and inventive champions have contributed $1,500,00 to $1,999,999.

Pioneer

Our Pioneers are always ready to explore and find new weapons in the fight against arthritis. They contribute $1,000,000 to $1,499,999.

Pacesetter

Our Pacesetters ensure that we can chart the course for a cure for those who live with arthritis. They contribute $500,000 to $999,000.

Signature

Our Signature partners make their mark by helping us identify new and meaningful resources for people with arthritis. They contribute $250,000 to $499,999.

Supporting

Our Supporting partners are active champions who provide encouragement and assistance to the arthritis community. They contribute $100,000 to $249,999.

More About Partnerships

  • Partner with Us
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