Now that summer has arrived, it’s the perfect time to enjoy water sports in beautiful Vancouver, including kayaking. Kayaking is a physically demanding activity that often leads to various injuries, primarily due to repetitive motions and the physical strain placed on the upper body.
Common Kayaking Injuries:
- Wrist tendinitis
- Hand blisters
- Shoulder sprains and strains
- Lower back pain
- De Quervain’s tenosynovitis
- Tennis elbow (lateral epicondylitis)
- Concussions (from capsizing or collisions)
- Cuts, dislocations, and fractures (traumatic injuries)
Precautions to Avoid Injuries:
- Use proper paddling technique, emphasizing core rotation over arm strength
- Warm up with dynamic stretching before paddling
- Stretch muscles statically after paddling to maintain flexibility
- Use correctly sized paddles and kayaks for good posture
- Maintain a relaxed grip on the paddle
- Stay hydrated and take regular breaks to prevent overexertion
- Choose waterways appropriate to your skill level
- Be mindful of water conditions and avoid risky environments
Physiotherapy Techniques That Can Help:
- Manual therapy to improve joint mobility and reduce muscle tightness
- Active Release Techniques (ART®) to break down scar tissue and improve tissue flexibility
- Strengthening exercises focusing on shoulder muscles, core stability, and wrist strength
- Range of motion exercises to restore joint function
- Eccentric exercises for tendonitis and overuse injuries
- Proprioceptive training to improve coordination and prevent re-injury
- Pain management modalities such as ultrasound or electrical stimulation
Here are some specific physiotherapy exercises and stretches that can help prevent and rehabilitate common kayaking injuries:
Strengthening Exercises
1. Rotator Cuff Strengthening
- External Rotation with Resistance Band:
Attach a resistance band to a stable surface. Hold the band with your elbow bent at 90°, keep your elbow close to your body, and rotate your forearm outward. This strengthens the shoulder stabilizers critical for paddling. - Internal Rotation with Resistance Band:
Similar setup, but rotate your forearm inward toward your stomach. Balanced rotator cuff strength helps prevent shoulder injuries.
2. Core Stability
- Plank Holds:
Maintain a plank position on forearms or hands, keeping your body straight. Start with 20-30 seconds and gradually increase. A strong core supports proper paddling posture and reduces lower back strain. - Bird-Dog Exercise:
From all fours, extend one arm forward and the opposite leg backward, hold for a few seconds, then switch. This improves core control and balance.
3. Wrist and Forearm Strengthening
- Wrist Curls and Extensions:
Using light dumbbells or resistance bands, perform wrist curls (palm up) and wrist extensions (palm down) to strengthen muscles involved in paddle control. - Grip Strengthening:
Use a stress ball or hand gripper to improve grip endurance without excessive tension.
Stretching Exercises
1. Shoulder Stretch
The Cross-Body Shoulder Stretch is an effective way to improve shoulder flexibility and reduce tension caused by prolonged desk work. Begin by extending one arm across your chest, keeping it level with your shoulder. Use your opposite hand to gently pull the arm closer to your chest, making sure your shoulder stays relaxed. Hold the stretch for 20–30 seconds and repeat on the other side. This stretch targets the deltoid and upper back muscles, helping to release tightness, enhance range of motion, and prevent strain or stiffness in the shoulder area—especially beneficial for office workers and remote professionals.
2. Wrist Stretch
Wrist flexibility is crucial for preventing strain, especially for those who spend long hours typing or using a mouse. To stretch the wrist flexors, extend one arm forward with the palm facing up. Use your opposite hand to gently pull back on the fingers, holding for 20–30 seconds. For the wrist extensors, extend your arm with the palm facing down and again use the opposite hand to pull back on the fingers. Hold for another 20–30 seconds. These simple stretches help reduce tension, improve mobility, and prevent repetitive strain injuries like carpal tunnel syndrome, promoting healthier wrist function overall.
Lower Back Stretch:
Maintaining lower back flexibility is essential for reducing tension, improving posture, and preventing chronic pain—especially for those sitting at desks all day. Two effective physiotherapy-inspired stretches that target the lower back are the Cat-Cow Stretch and Child’s Pose.
To perform the Cat-Cow Stretch, begin on all fours. As you inhale, arch your spine downward while lifting your head and tailbone—this is the “cow” position. As you exhale, round your back upward, tucking your chin and pelvis—this is the “cat” position. Repeat the movement slowly for 30–60 seconds, syncing with your breath. It helps improve spinal flexibility and relieves lower back stiffness.
The Child’s Pose involves kneeling and sitting back onto your heels with arms extended forward. Lower your chest toward the floor while keeping your forehead down. This deeply stretches the lower back, shoulders, and hips, promoting relaxation and stress relief. Both stretches can be done daily for lasting results.
Proprioceptive and Mobility Exercises
- Shoulder Circles:
Slowly rotate your shoulders forward and backward to improve joint mobility. - Balance Board or Stability Ball Exercises:
Practicing balance on unstable surfaces enhances proprioception and core control, reducing injury risk.
Tip: Always perform exercises and stretches within a pain-free range and gradually increase intensity. If you experience persistent pain or discomfort, consult a physiotherapist for a personalized program.