Paddling offers a fantastic way to explore waterways, enjoy nature, and get some exercise. However, like any physical activity, it comes with the risk of injury. Being aware of the most common paddling injuries and understanding how to prevent them can ensure your paddling adventures remain enjoyable and safe. Let’s dive into the top five culprits and how to steer clear of them.  

1. Shoulder Injuries: The Paddler’s Predicament

The Issue: The repetitive motions involved in paddling can put significant strain on the shoulder joint, leading to issues like rotator cuff tendinitis, impingement, and even tears. Poor technique, overuse, and inadequate warm-up are often the culprits.  

How to Avoid It:

• Warm-up Thoroughly: Before hitting the water, perform dynamic stretches that prepare your shoulders and upper body for the activity. Arm circles, torso twists, and shoulder blade squeezes are excellent examples.
• Master Proper Technique: Focus on using your torso and core muscles to power your strokes, rather than relying solely on your arms and shoulders. Imagine planting your paddle and pulling your boat forward with your core rotation. Consider taking a lesson from a certified instructor to refine your technique.
• Progress Gradually: If you’re new to paddling or increasing your paddling distance or intensity, do so incrementally to allow your body to adapt. Avoid pushing yourself too hard too soon.  
• Listen to Your Body: Pay attention to any pain or discomfort in your shoulders and stop paddling if you feel it. Ignoring early warning signs can lead to more serious injuries.  
• Strengthen Supporting Muscles: Incorporate exercises that strengthen the muscles around your shoulders, including your back, chest, and rotator cuff muscles. This provides better stability and support for the joint.

2. Back Pain: The Uncomfortable Companion

The Issue: Maintaining a prolonged paddling position with repetitive twisting and bending motions can put stress on the lower back. Poor posture, inadequate core strength, and improper boat fit contribute to this common complaint.

How to Avoid It:

• Maintain Good Posture: Be upright on your craft with a slight natural curve in your lower back. Engage your core muscles to support your spine. Avoid slouching or hunching over.
• Ensure Proper Boat Fit: Your craft should fit your body comfortably. The seat should provide adequate support, and your legs should have enough room to move slightly. Consider adding padding or adjusting footrests for a better fit.
• Engage Your Core: A strong core acts as a natural brace for your spine. Incorporate exercises like planks, Russian twists, and bicycle crunches into your fitness routine. Actively engage your core while paddling.  
• Take Breaks and Stretch: During longer paddles, take regular breaks to move around, stretch your back, and change your position. Simple stretches like torso twists and back extensions can provide relief.  
• Use Proper Lifting Techniques: When lifting and carrying your craft, bend your knees and keep your back straight to avoid straining it.  

3. Wrist and Hand Issues: The Grip of Pain

The Issue: Gripping the paddle tightly for extended periods can lead to conditions like tendinitis, carpal tunnel syndrome, and blisters. Incorrect paddle size and poor technique can exacerbate these issues.  

How to Avoid It:

• Maintain a Relaxed Grip: Avoid gripping the paddle too tightly. A relaxed but firm grip is sufficient for control. Focus on using your fingers and palms rather than a white-knuckle hold.
• Choose the Right Paddle Size: An appropriately sized paddle will allow for a more comfortable and efficient stroke, reducing strain on your wrists and hands. Consult with experts at a paddling shop for guidance.
• Use Paddle Gloves: Paddling gloves can help reduce friction and provide a better grip, minimizing the risk of blisters and hand fatigue.
• Vary Your Grip: Occasionally adjust your hand position on the paddle during longer paddles to distribute the pressure and prevent stiffness.
• Strengthen Forearms and Wrists: Exercises like wrist curls and reverse wrist curls can help strengthen the muscles in your forearms and wrists, providing better support during paddling.  

4. Knee and Hip Problems: The Confined Space

The Issue: The bent-knee position in a kayak, kneeling in a canoe, and slight squat on a SUP can put pressure on the knees and hips, especially during long paddles. Inadequate legroom, poor posture, and pre-existing conditions can contribute to discomfort and pain.

How to Avoid It:

• Ensure Adequate Legroom: Choose a kayak that provides enough space for your legs to be comfortably bent without feeling cramped. Adjust footrests to find the optimal position.
• Change Your Position Occasionally: If possible, try shifting your leg position slightly during longer paddles to alleviate pressure points.
• Stretch Your Legs and Hips: Before and after paddling, perform stretches that target your hip flexors, hamstrings, and quadriceps. This helps maintain flexibility and reduces stiffness.
• Consider Seat Adjustments or Padding: If your kayak seat feels uncomfortable or you’re kneeling quite low, consider adding extra padding or exploring aftermarket seat options that provide better support.

5. Sunburn and Dehydration: The Environmental Hazards

The Issue: While not strictly musculoskeletal injuries, sunburn and dehydration are common paddling injuries and can significantly impact your well-being and enjoyment of paddling. Prolonged sun exposure and inadequate fluid intake can lead to these preventable issues.  

How to Avoid It:

• Apply Sunscreen Liberally: Use a broad-spectrum, water-resistant sunscreen with a high SPF and apply it generously to all exposed skin at least 15-30 minutes before heading out. Reapply every two hours, especially after sweating or getting wet.
• Wear Protective Clothing: Opt for lightweight, long-sleeved tops, bottoms, and a wide-brimmed hat to shield your skin from the sun. Consider clothing with built-in UV protection.
• Wear Sunglasses: Protect your eyes from harmful UV rays with polarized sunglasses that reduce glare from the water.  
• Stay Hydrated: Drink plenty of water before, during, and after your paddling trip. Bring a water bottle or hydration pack and sip regularly, even if you don’t feel thirsty.

By understanding these common paddling injuries and implementing these preventative measures, you can significantly reduce your risk and ensure your time on the water is safe, comfortable, and filled with enjoyable exploration. Happy paddling!