How to Prevent Shoulder Injuries When White Water Canoeing

White water canoeing is fun and invigorating. This vigorous activity uses a variety of muscle groups, especially the shoulders. Shoulders can easily become fatigued, strained, or injured from canoeing, even after a single paddle row. By using proper training and canoeing techniques you can prevent shoulder injuries while white water canoeing.

Difficulty: Moderate

Instructions

Prevent Shoulder Injuries When White Water Canoeing

1. Exercise the muscle groups used in white water canoeing. To prevent shoulder injury in white water canoeing, all muscle groups used in white water canoeing need training to strengthen and increase flexibility. These muscle groups include the back, arms, neck, shoulders, fingers, hands, and wrists. Use fitness equipment like the rowing machine to train these muscles. Make sure your equipment is working properly and configured to your body size and shape. Work the machine at the pace and volume you can handle.

2. Increase your protein intake. Protein can prevent shoulder injuries because it builds and strengthens your muscles, and it quickly repairs shoulder strain and muscle fatigue. Drink a protein shake before and after you go white water canoeing.

3. Switch sides while white water canoeing. Paddling on one side may cause shoulder injury. Even though it may feel more comfortable using your strongest side, switch sides after 20 minutes to avoid muscle fatigue and shoulder strain.

4. Eliminate the locked-elbow method of canoeing. The locked-elbow method used in white water canoeing has advantages, but it is the worst canoeing method for those who want to prevent shoulder injuries. This method depends more on the shoulder muscles than any other muscle group.

5. Choose a waterway that your skill level can handle. A difficult waterway may cause shoulder injury. If you choose a waterway that is beyond your skill level, you may struggle with the paddles or direction of the canoe.

6. Pull your paddle out of the water between each stroke. This method uses the bent-elbow technique that reduces shoulder strain and muscle fatigue. Pull the paddle out of the water before each stroke is completed.

Tips & Warnings

• Get assistance from local canoe or kayak associations. These groups provide information on recommended waterways, training, and canoeing equipment rental and sales.
• Avoid over-training the shoulder muscles. Over-training can cause permanent shoulder injuries. Too much shoulder training can also cause damage to neighboring muscle groups. Allow time for rest between training and do not train if your muscles are sore.
• Always seek medical attention if your pain lasts longer than ten days.
• Consult your physician if you have medical condition before you starting a fitness program or participating in sports.
• Follow safety practices for white water canoeing, and follow instructions carefully when buying or renting equipment for white water canoeing.

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