While a leisurely float on the lake or river might not seem like something that could cause injury, you want to make sure to take care of your upper body when spending time outside! Read on to learn what muscles you use during paddling and the best ways to avoid injuries while paddling.
Muscles Used During Paddling
Your upper body strength and core muscles are mainly used during paddling. However, it’s still a full-body workout that uses lower body strength too! When pulling or pushing with the paddle, you use your legs and lower body strength to help counter the leveraged resistance of the paddle against water. You see this in all paddling sports- especially kayaking. We’ll look at the main muscle groups used for each paddling sport.
Kayaking
Sea, lake, and whitewater kayaking work out many major muscle groups in the body. Here are some of the main muscle groups targeted during kayaking:
- Biceps
- Triceps
- Lats
- Deltoids (top of shoulder)
- Pectoralis Major (your peck muscles located on your chest)
- Latisimus Dorsi (the large flat muscle on your mid and lower back)
- Rotator Cuff muscles
- Abdominal muscles
- Quadriceps
- Hamstrings
- Glutes
- Calves
Stand-up Paddleboarding (SUP)
Stand-up paddleboarding works out similar muscle groups as kayaking but mostly focuses on the upper body and core. Your leg muscles work hard to keep you balanced on a SUP.
- Triceps
- Deltoids (top of shoulder)
- Pectoralis Major (your peck muscles located on your chest)
- Latisimus Dorsi (the large flat muscle on your mid and lower back)
- Rotator Cuff muscles
- Abdominal muscles
- Quadriceps
- Hamstrings
- Glutes
- Calves
Canoeing & Rafting
Similar to kayaking and stand-up paddleboarding, canoeing and rafting use the following muscle groups:
- Biceps
- Triceps
- Lats
- Deltoids (top of shoulder)
- Pectoralis Major (your peck muscles located on your chest)
- Latisimus Dorsi (the large flat muscle on your mid and lower back)
- Rotator Cuff muscles
- Abdominal muscles
How to Avoid Paddling Injuries
With many muscles used in padding, we have a few recommendations for avoiding injuries.
Stabilize Your Back
When padding, try to always keep your back as straight as possible. Even when you lean forward or backward, try to keep your neck and head aligned with your back to avoid the “hunchback” position. You can risk back injury if you use the swaying motion of your back to increase momentum when powering through a paddle. Keeping your back straight can ensure greater general stability within the boat and correctly engages the muscles in your core. If you have trouble doing this, practice sitting up straight like you have a string attached to the top of your head, lifting your head, neck, and spine straight upwards. With practice, keeping this alignment will help you feel proper posture when paddling. Also, using a properly adjusted kayak seat will help keep your back properly aligned.
Hold Your Paddle Correctly & Keep a Light Grip
Make sure you’re keeping a light grip! When gripping your paddle, clutch it tight enough to have it feel secure against the water but not so tight that your hands quickly fatigue and knuckles turn white. Holding your paddle correctly for your sport will also help avoid injuries. Look up proper techniques for the activity you’ll be doing. We’ve included videos on how to properly use a kayak paddle and canoe paddle.
Use Your Core To Drive Through Movement
Don’t make the mistake of thinking that you only need to use your arms in the paddling process! If you neglect your core and only use your arms, you could risk injury and tire out much sooner. When starting your paddle stroke, try to place the paddle in the water as far forward as possible while leaning forward. Use your core to rotate your body and pull the paddle towards yourself. When the paddle reaches your hips, relax your muscles, lift the paddle, and start another paddle stroke. This basic technique can be added onto based on the activity you’re doing.
Take a Break
There’s nothing shameful about taking a rest. This is especially true when it comes to performing repetitive motions! Try to find a pace that works for you and take rests as needed. Don’t forget to re-apply sunscreen and keep hydrated.
Wear a Wet Suit in Cold Water
If you are kayaking or paddleboarding in cold water, such as a river or alpine lake, consider wearing a wet suit. This will help you keep warm and reduce the risk of hypothermia. Cold water shock can be a precursor to drowning because it causes the blood vessels in the skin to close, which increases the resistance of blood flow. Your heart rate increases resulting in the heart needing to work harder. Cold water shock can therefore cause heart attacks, even in the relatively young and healthy. With a sudden cooling to your skin by cold water, you could also experience an involuntary gasp for breath. With breathing rates increasing, a typical panic response is common. All of these effects in conjunction increase the chance of inhaling water directly into your lungs.
Keep Life Jackets on Board
It’s always a great idea to keep life jackets on board in case of an emergency. Even if you’re an experienced swimmer, water can be unpredictable, and lifejackets save lives. Wear or stash a lifejacket when you’re paddling.
We hope you’ve learned more about how to stay safe when paddling. Make sure you do research on your paddling sport before you get on the water, and get professional advice when needed!
