Paddling at the cottage or on the city’s local waterways can feel more like a fun pastime than the rigorous sport we see at the Olympics. But don’t let that fool you into thinking your body doesn’t require proper training to avoid injury and improve your overall enjoyment of the activity.
Summer is a great time to enjoy the many waterways of Ontario. Whether you are staying in the city or heading to the cottage, there are things you can do as a recreational paddler to prepare your body for the activities you plan to partake in. Getting out on the water with your canoe, kayak or stand-up paddle board doesn’t have to culminate in you suffering with painfully sore muscles for a week afterwards.
In this article we will look at proper warm up and strengthening exercises for paddling sports, safety tips around paddling and where to find waterways to enjoy paddling in your area.
Table of Contents
- Paddling Warm up Stretches
- Strengthening Exercises for Paddling
- Safety on the Water
- Local Waterways for Paddling
Paddling Warm up Stretches
Typical injuries from paddling include strains, sprains and tendonitis of the joints of the upper extremity, especially the shoulders. A warm up on land before you paddle can help improve circulation, get your heart rate up and prevent injury. A good warm up includes the following exercises for paddling:
- Shoulder and wrist circles (including large motions of the shoulder)
- Stretching the front of your chest (holding the paddle at either end placing the shaft behind your head)
- Stretching the shoulders (placing your straight arm across your body)
- Stretching the back (child’s pose position or reaching overhead with both arms and bending at the waist)
Strengthening Exercises for Paddling
While paddling can appear to be dominated by upper body strength, the key to paddling safely and well is strengthening all muscles. Having strong core and lower body muscles is essential. There are also certain muscles that would benefit from specific strengthening, including the rhomboids.
Rhomboids are the muscles between your shoulder blades are responsible for scapular retraction (squeezing the shoulder blades back toward the spine) which occurs at the end of your stroke.
Here are a few strengthening exercises that target areas required for paddling:
- Prone Swimmers or Seated Shoulder Rows – Strengthening the rhomboid muscles will help prevent overuse injuries of larger muscles
- Bird Dogs and Dead Bugs – are great core strengthening exercises that also engage your arms and legs
- Woodchopper – Performing a cross body or diagonal motion with a weight is a great strengthening exercise and greatly mimics paddling motions. A great way to add an extra challenge is to perform this action in a kneeling or half kneeling position which adds an increased challenge to core muscles.
Safety on the Water
While paddling is a fun and enjoyable activity it is important to take steps to ensure you are safe on the water. Here are some steps for a safe paddling experience:
- Always wear a lifejacket
- Check the weather and water conditions and dress appropriately
- Tell someone where you’re going and when you’ll be back
- Don’t consume alcohol and paddle
- Make sure you can be seen (use reflective tape or bright colours)
- Know your limits and capabilities
Local Waterways for Paddling
You don’t need to get out of the city to access the waterways. Toronto has over 46 kilometres of shoreline suitable for canoeing, kayaking or stand up paddleboarding. There are places throughout the city to rent equipment and enjoy the city from a different perspective. Check the City of Toronto website for more information.
Paddle sports are a great and fun way to stay active throughout the summer. It is also a great way to relax and enjoy the scenery around you. Whether you are trying out paddling for the first time or an experienced athlete, paddling is a great activity for the summer.
Remember to take all necessary safety precautions when heading out on the water this summer. And prepare your body by doing stretches and strengthening exercises for paddling sports.
References
[i] Azzolino D, Spolidoro GCI, Saporiti E, Luchetti C, Agostoni C and Cesari M (2021) Musculoskeletal Changes Across the Lifespan: Nutrition and the Life-Course Approach to Prevention. Front. Med. 8:697954. doi: 10.3389/fmed.2021.697954
[ii] Lui PPY, Wong CM. Biology of Tendon Stem Cells and Tendon in Aging. Front Genet. 2020 Jan 16;10:1338. doi: 10.3389/fgene.2019.01338. PMID: 32010194; PMCID: PMC6976534.
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[iv] Humboldt State University. “Jogging keeps you young: Seniors who run regularly can walk as efficiently as 20-somethings.” ScienceDaily. ScienceDaily, 20 November 2014. <www.sciencedaily.com/releases/2014/11/141120141436.htm>.
[v] https://www-clinicalkey-com.uhn.idm.oclc.org/#!/content/journal/1-s2.0-S0033062017300488
[vi] Dennis van Poppel, Maarten van der Worp, Anouk Slabbekoorn, Sylvia S.P. van den Heuvel, Marienke van Middelkoop, Bart W. Koes, Arianne P. Verhagen, Gwendolyne G.M. Scholten-Peeters,
Risk factors for overuse injuries in short- and long-distance running: A systematic review, Journal of Sport and Health Science, Volume 10, Issue 1, 2021, Pages 14-28, ISSN 2095-2546, https://doi.org/10.1016/j.jshs.2020.06.006.
[vii] Ibid.
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