Paddling Injuries (Awareness & Prevention)

Kayaking is an outdoor sport that can be enjoyed by all levels of fitness. However, injuries can occur if your skills and equipment are not sufficient for the type of paddling you plan to do. In this article we will take a look at injuries and how to prevent them.

There are many ways to enjoy paddling a kayak. On lakes and rivers just to enjoy the view, or the more challenging pursuits such as white water, sea kayaking, sprint racing and even competitive marathons. No matter how strenuous or casual the paddling, injuries can occur. Many times resulting from the kayaker not knowing how to use their equipment correctly, and going beyond his or her limitations. Simply over-doing it.

The most prevalent injuries are in the upper extremities, the shoulder, elbows and lower back. These injuries can happen when the muscular force required to pull and push the paddle through the water causes sprains, strains or even dislocation. Just the repetitive motion of moving the paddle can lead to overuse injuries of the wrist.

Other injuries to be aware of are impact injuries which can occur if a person falls into the water and is hit by another kayaker or floating debris in the lake or river.

There are "weather" injuries, too. During the hot summer weather, heat stress and dehydration can occur on the open water where there is little shade and sun exposure can be extreme. Sunburn can be a minor or more intense injury without the proper protection from the sun’s harmful UV (ultraviolet) rays. When the weather is cooler, hypothermia can occur in a very short time after falling into cold water or not wearing protective clothing in cold weather. Finally, drowning, though not common is a possibility anytime you are out on the water and not wearing a life vest (PFD) or not following common sense practices.

The inexperience of beginning kayakers may be one of the biggest risk factors for injury because they do not have the skills or technique to meet the demands of the sport. Here are some common 'beginner' mistakes.

• Poor paddling techniques, moving the body incorrectly, can put unnecessary strain on joints, muscles and ligaments, which can lead to injury.
• Choosing inappropriate waterways can also increase the risk for injury by putting the inexperienced kayaker in situations that are beyond their skill level or what they are equipped for.
• It is not enough to just have a life vest in the kayak; you need to wear it and a helmet if you are going to be in rapidly moving water. If you tip over, the loose life vest could simply float away leaving you in potential danger.

Some General Health & Fitness Suggestions to Help You Avoid Injury:

• Exercise regularly to stay in good physical condition.
• Be sure to warm up thoroughly before entering the water and be sure to cool down afterwords. 
• Stay hydrated. Drink plenty of water before, during and after being out on the water.
• Dress for the conditions. Wear a wet suit to protect against the cold and layers of clothing that can be taken off as necessary. Wear a loose fitting, light colored long sleeve shirt and hat to protect from heat stroke and sun exposure. Be sure to wear sunglasses and cover exposed skin with waterproof sunscreen of SPF 30, and reapply after an hour of sun exposure.
• Don't "Over Train" - Training too much and too often can lead to 'over use' injuries especially the shoulder and wrist.