After a session I sit on the edge of the sofa, take my shoes off and only then notice it: my heel is burning. Not from the rowing itself, but from the spot where the foot rests in the footplate.
Over the last few years I have tested quite a few rowing machines, and this topic keeps coming up in my articles. Most recently, rowing athlete Fabian tested a rower (video, German) and noticed the same thing. Here I collect it in one place: what I have observed, what I think causes it and what I do about it today. I currently row in minimalist (barefoot) shoes, and that changes things.
What I wrote in earlier tests
The pattern runs through several articles. The links below go to my German-language tests.
- Rogue Echo: After my first workout my heels hurt. In the test I wondered whether it was the minimalist shoes or whether the footplates are a bit sharp-edged at the rear. My conclusion at the time: on the Rogue, shoes with good heel protection are a good idea.
- Half Human: In the test the critical spots were the heels right at the flex mount and the area of skin where the straps run.
- WaterRower: Back in the article on rowing without foot straps I noted that the WaterRower straps tend to cut into the foot more than the Concept2’s. After two years with the WaterRower my guess was that I would go back to rowing in minimalist shoes more often there, or build up more callus. 🙂
- NordicTrack: On this machine the binding can’t be tightened enough with very thin shoes and smaller feet because of the hook-and-loop closure.
- Concept2: On the RowErg I found the footplates and straps most comfortable barefoot, also compared with the NordicTrack and WaterRower.
This is not a measurement series, just my subjective impression of individual machines and my own feet. But it shows that the heel is the sensitive spot on several machines.
What can cause it
In my experience three things come together:
- The edge of the footplate. With every stroke the heel is pulled up and pressed down again. If the mount at the rear is hard or sharp-edged, it rubs and presses exactly there.
- The straps. Depending on the machine they run differently across the foot. Pulling them very tight adds pressure and friction.
- The sole. Without cushioning the foot feels every edge. That is as true barefoot as it is in very thin minimalist shoes.
Minimalist shoes solve it almost automatically
Minimalist shoes protect the skin from friction and abrasion, which is a real advantage over barefoot. Against a hard edge under the heel they hardly help, because the sole is thin on purpose. On the Rogue I felt exactly that.
My take: minimalist shoes are a good choice if the machine has a well-made footplate.
What I would try
These are ideas, not guarantees, and feet differ:
- Adjust the footplate. Moving it a little lower or higher changes where the strap and heel sit. I mentioned this in the article on rowing without foot straps as a tip for loose straps. But be careful: the position can affect your technique (German).
- Tighten the strap less and check that your foot still sits securely.
- Try a different sole, for example a minimalist shoe with a bit more material under the heel, or a regular gym shoe for comparison.
- Watch your calluses and skin. Redness is a warning sign. If the skin breaks, I take a break instead of pushing through.
- Change the machine if it can’t be fixed. For me the Concept2 was the most comfortable on this point.
If you have persistent pain or open wounds, have a doctor look at it. This is not medical advice, just my experience as a hobby rower.
My conclusion
If your rowing machine cuts into your heel, it is often down to the combination of edge, strap and sole, not your technique. I like rowing in minimalist shoes and accept that I have to look more closely at some machines. That is why the footplate is now firmly on the checklist in my tests.
What is it like for you? Which machine, which shoes? I’d love to hear in the comments.
Get rowing 😉🤙🏼