Paddling sports are growing in popularity across America, and for good reason. Whether you’re on a kayak, canoe, dragon boat, or stand-up paddleboard, there’s something special about moving across the water under your own power. But like any sport, paddling comes with its share of injury risks, especially for those who are new to it or pushing their training. We asked Nichalas Lane, PT, DPT, and paddle athlete himself, to break down what paddlers need to know to stay healthy, move efficiently, and keep coming back to the water.
How do the physical demands of different paddling sports differ, and how does that affect injury risk?
Canoeing (whether dragon boat or outrigger) and SUP share similar physical demands on the torso, shoulders, and arms due to the use of a single-bladed paddle. The main difference is whether the paddler is generating propulsion while sitting or standing, so the leg drive is slightly different. Kayaking is different because each paddle has two blades, which allows for less upward shoulder and arm movement. Leg drive and torso movement are similar across all paddle sports.
All paddle sports carry a risk of injury, but the most common are shoulder and low back injuries. Shoulder injuries usually stem from poor technique, while low back issues tend to come from not maintaining good posture.
What are the most common mistakes paddlers make that lead to injury, and how can they correct them?
Most beginners believe that paddling sports are shoulder and arm workouts. If performed correctly, paddling involves a lot of hip and torso movement, and the arms are more of a transmission than an engine. Sitting with upright posture and keeping your feet in contact with the vessel is probably the number one tip to prevent injury, and it’s an easy correction to make.
Another common mistake is skipping the warm-up. Getting your shoulders, back, and hips moving before you hit the water makes a real difference in how your body handles the demands of paddling. If you’re not sure where to start, check out our 5-minute paddler warm-up guide for a routine designed specifically for paddlers of all levels.
What strategies or exercises help improve stability on the water?
For land-based training, unstable surfaces like a BOSU ball are great for building stability. Sitting and standing paddle sports require different skills, so the training looks a little different too.
For SUP, practice weight shifts, squatting with weight in one hand, and getting comfortable with controlled weight shifts and recovery. For canoe and kayak paddlers, resisted exercises from a split stance (like a static lunge) work well. Maintaining balance while applying force in different directions, such as rows, presses, lateral raises, or torso rotations, is challenging and directly translates to stability on the water.
What exercises would you recommend for paddlers to build a balanced, injury-resistant body?
Lower body strengthening like squats and lunges are simple to perform and build a strong base that supports your entire stroke. For the upper body, incorporating shoulder blade movement into every exercise is the number one cue to give paddlers. Shoulder blade movement is critical for providing stability and joint space at the shoulder. Minor dysfunction there is what leads to injuries due to the repetitive nature of the sport.
How can paddlers protect themselves when dealing with choppy water, currents, or unexpected balance shifts?
Good training habits, specifically maintaining good posture, are the best protection because good posture leads to efficiency when paddling. With any repetitive movement sport, more time on the water means more exposure to different elements, and your body learns to adapt. There’s no shortcut for that, but pairing experience with solid technique gives you a strong foundation when conditions get tough.
What should paddlers keep in mind when returning to their sport after an injury?
If you’re able to return to your sport with slight or no pain, ease back in without increasing load too quickly. Consulting with a physical therapist and a paddling coach is the best approach. A physical therapist helps correct body movements and mechanics, while a coach can help fine-tune your stroke. Together, they give you the best chance of coming back strong, not just recovered.
Is Pain Getting in the Way of Your Paddle?
Most paddlers don’t think about their hips, shoulders, or posture until something starts to hurt. Seeing a specialist to evaluate how you move can make a huge difference for your performance on the water. If you’re dealing with pain or want to move better, a Spooner physical or occupational therapist can help you get there.
Schedule your free movement assessment with a Spooner physical or occupational therapist today!