Though the end of kayak season is near for many of us in the northern regions, some southerners can still get out and enjoy time on the water. When the off-season comes, some of us will find other ways to exercise. When starting these new regimens we may find ourselves with sore muscles. This article will look at strains, sprains and tendonitis and some ways to avoid them.

Sprains involve injury to ligaments, the tough, fibrous tissue that connects bone to bone and holds joints together. A sprain usually results from a fall, twist or blow causing a ligament to be stretched or torn. Muscular tears caused in the same manner are referred to as a strain.

Our muscles are made up of fibers that merge into tendons, which are rope-like tissues that attach to the bones. Skeletal muscles in your body are responsible for moving your bones, thus enabling you to walk, jump, lift and move in many ways. When a muscle contracts it pulls on the bone, which results in movements. The structure that transmits the force of the muscle contraction to the bone is called a tendon. Tendonitis is an inflammation of the tendon, and the most common cause of tendonitis is overuse. As mentioned above, individuals beginning a new exercise program or increasing their level of exercise may begin to experience symptoms of tendonitis. The tendon is not accustomed to the new level of demand, and this overuse will cause an inflammation and tendonitis.

The initial treatment for strains, sprain or tendonitis, is "RICE" (Rest Ice Compression Elevation) and avoidance of the activities that cause pain. Give your doctor a call if you think you may have broken a bone or if pain and swelling persist.

Keeping mobile and stretching before any exercise (even before actually paddling) to get the muscles to relax is the key to preventing injuries like sprains and strains. Here are a few good ones.

Hamstring Stretch:
   1. Stand with your feet wide apart with your left foot pointed straight forward and the right foot pointed to the side. Start slowly: stop if you feel pain. For stability, you can do this against a wall.
   2. Extend your arms to the sides and slowly reach your right arm down your right leg and your left arm toward the ceiling. For stability, hold your ankle with your right hand. Both knees should be straight but not locked.
   3. Hold the position for 30 to 60 seconds. Repeat twice on both sides.

Wrist and forearm strengthening:
   1. Place a rubber ball or tennis ball in the palm of your hand and squeeze 25 times.
   2. Rest for 1 to 3 minutes; repeat at least 3 more times.

Ankle range of motion:
   1. Sit in a chair with a hand towel placed in front of you on an uncarpeted floor. Keep your heel on the ground and grab the towel with your toes. Let go. Repeat until the whole towel is scrunched up under your foot.
   2. Dig your toes into the scrunched towel and push it our from under your foot. Repeat until the towel is flat.
   3. For maximum benefit, perform this exercise 10 to 30 times, 3 times a day.

Keep these stretches in mind if you are starting something new or continuing a regular exercise routine. Try not to overdo it and have a great off-season.