-
Step 1
Start by having the right skills for white water canoeing. Work with a trainer or guide to teach you how to hold the paddle correctly for each of the various movements and maneuvers. This includes learning the property stroke movements through hands on training. Once you have the skills down correctly, you'll reduce the risk of injury.
-
Step 2
Exercise and keep yourself in good physical condition as this will strengthen the wrist joints and muscles. Exercises such as wrist curls (place a dumbbell in your hand and use your wrist to move the dumbbell up and down) and wrist rolls (moving a weight up and down a stick.) Use your wrists evenly throughout your day (such as brushing your teeth using both arms to give equal exercise to both arms.)
-
Step 3
Warm up before you set out on your white water canoeing trip. This includes stretching and flexible the muscles throughout your body, especially those in the wrist. By stretching the muscles and joints now, you will prevent injury to them later. Cool down after each trip, too, through the same stretches.
-
Step 4
Avoid overtraining which can cause wrist injuries during white water canoeing. Also, avoid waterways that you are unprepared for by slowly advancing your skills from a basic waterway up to a more intense one over time. Maintaining skill and control on your canoe is an effective way to reduce the risk of injuries.
-
Step 5
Stay in touch with your doctor. White water canoeing often enough can cause repetitive injuries to the wrist. To avoid these risks during your white water canoe trip, rest your wrists when possible. After your trip, talk to your doctor about any pain or tenderness you have so that your next trip is just as enjoyable.
