Foot plate

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Foot plate

Post by maiberger » October 27th, 2009, 2:58 pm

Is there a proper way to set the foot plate? I am talking about the adjustable portion that the bottom of the foot rests on. I am 6'4 and have generally been placing it so it is in the longest position (i.e. my heel is low). The reason for my question is that one of my knees has started to get sore and I am wondering if adjusting the height of where my heel is in relation to the foot plate would make any difference. I do not have a history of knee problems and have been rowing consistently for about the last five months 3-5 times a week. Thanks for any responses.

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Post by Citroen » October 27th, 2009, 3:39 pm

Two "rules of thumb" that mostly work for most folks as a starting point:
  1. Set the footplates so that the strap goes over the natural bend in your shoe (or foot if you row in bare feet/socks).
  2. Set the footplates so the bottom of your ankle bone is level with the monorail

The thing you're trying to avoid is shins going over vertical (as you'll lose power). One way to be sure you've got it right is take a side-on video of your rowing, post it on YouTube, post the link here and folks will give a critique of your technique.

Getting the drag set sensibly (not on 230 on damper 10) and the sequence of the stroke (legs, body, arms, hands away, arms, body, legs) sorted is more important than foot position.

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Footplates & Knees

Post by Montanaandy » October 28th, 2009, 10:33 am

I am 6'2" & I believe that there with my setting are 4 open holes from the top of the fooptlate (old style on the Model C). I have rowed many thousands of meters with this setting. Curiously, my wife who is a good 6" shorter than I am also rowing with this footplate setting and is comfortable with it so who knows?

I agree with what was stated about not going past vertical with the shins. Whenever I start to develop knee problems (I have a surgically repaired left knee & resurfaced hip) I have to really "force" myself to not go too far on the catch and overextend forward.

As was mentioned you will find that you will generate more power and will generate better times. You will also work harder which is why I have to watch myself because I have the tendency to want to slack off of form during a long piece and over extending is an easy way to do this. Andy

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Post by maiberger » November 4th, 2009, 11:12 am

Thank you very much for the replies. I have cut back a bit on the rowing to give my knees a bit of a rest (now using it three times a week instead of five) and have raised my feet up. It seems to have made a difference. Also, thank you for the description of the rowing form and to watch that my shins do not go beyond vertical. I have been paying more attention to this and the power of my strokes has increased (for example, was 2:10 pace at 25-26 spm now 2:10 at 22-23 spm, I am sure if I actually had proper/good form this should be even lower, but having no real history other than off/on use of a machine I have no basis for comparison/knowledge of whether this is "good" or not). thanks again.

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Re: Foot plate

Post by etfcrusher » March 14th, 2010, 9:19 pm

Question, Is it possiilbe to change the angle of the foot pedal?
Or is legal to put a wedge under your foot while you row.
I find I can get more leg drive if I do.