Here in Asheville, we are blessed with being able to remain outdoors year round, but that also puts us at greater risk for sports-related injuries. Canoeing, while seeming like such a relaxing activity to do out on the water, is no exception. The repetitive paddling required while canoeing is the cause of many shoulder, hand, wrist, and lower back injuries. Specifically, rotator cuff muscle damage is a common shoulder complaint, and Canoeist’s Knee can occur in those of you who paddle while kneeling.
An easy way to help prevent Canoeist’s Knee is to wear knee pads. There are websites to buy knee pads made especially for canoeing, but in a pinch your knees would appreciate something as simple as a rolled up towel to rest on. The purpose is to help cushion against the sudden jolts and bumps that can happen on the water.To help prevent injuries to your shoulders and back, you should stretch before entering the water. It is also a good idea to do some conditioning exercises to increase your stamina and decrease the likelihood of a strain. Adding ten minutes of backwards paddling can be helpful, and you should focus on trying to keep the paddling motions balanced between your shoulders. When doing the forward stroke, here is a demonstration of correct technique. A strong back is also helpful, and here is a link that can help you build both back strength and a stronger core.
Finally, one area of the body that you may not consider while canoeing is your head. In reality, when you are in a canoe you are at risk for injuries from tree branches, rocks, and even capsizing. Wearing a helmet is a simple way to protect your head.
Now that you have a few tips on how to prevent injuries, you are ready to hit the water! Thankfully, Asheville has much to offer for avid and novice canoeists. Paddle on!
