Canoeing is based in an aquatic environment, so there are unique and significant risks of injury. Most injuries are due to the repetitive motion of paddling, as well as the prolonged periods of sitting and improper posture during the sport.
What are some of the common injuries?
Upper extremity injuries
- Shoulder- impingements, sprains, strains and dislocations;
- Wrist- injuries include sprains, tendinopathies and stress fractures;
- Elbow- repetitive strain can cause tennis elbow.
Lower extremity and pelvis injuries
- Ischial tuberosity bursitis and hamstring tendinitis
Core and back injuries
- Lower back pain
Strength is a key ability
Few studies have focused on the importance of lower limbs in canoeing, despite the fact that the position and the specific movement in the canoe can influence the extensibility of the hamstring muscles. It is, therefore, an important factor in canoeing training. Flexibility in hamstring muscles is needed to prevent muscle and postural imbalances, maintain the joint range of motion, and optimal musculoskeletal function.
Helpful stretches for canoeing enthusiasts
Anytime stretching
Exercises to strengthen the hamstring
1. Deadlifts
Stand up tall with a kettlebell in both hands, push your hips back and lower the kettlebells keeping close contact to your person throughout. Keep a straight back while hinging at the hips. Once you’ve reached shin level return to the starting position by pushing the hips forward and engaging the glutes.
2. Seated hamstring curls
3. Hamstring Ball Curl
4. Hamstring chair bridge
Preventing injury
- Warm up thoroughly before activity with emphasis on slow sustained stretching;
- Cool down after activity;
- Regular exercises to strengthen and stabilise;
- Drink plenty of water before, during and after the activity.
What to do if you suspect injury
- Stop immediately to prevent further damage;
- Seek prompt treatment of injury. Early management reduces recovery time;
- Soft tissue injuries need rest, ice, possible compression and elevation and advice from a health professional such as physiotherapists;
- Do not resume canoeing until complete recovery of the injury.
References
- Spittler, Jack MD; Gillum, Ryan MD; DeSanto, Kristen MSLS. Common Injuries in Whitewater Rafting, Kayaking, Canoeing, and Stand-Up Paddle Boarding. Current Sports Medicine Reports 19(10):p 422-429, October 2020. | DOI: 10.1249/JSR.0000000000000763
- Álvarez-Yates, Tania; García-García, Oscar. Effect of a Hamstring Flexibility Program Performed Concurrently During an Elite Canoeist Competition Season. Journal of Strength and Conditioning Research 34(3):p 838-846, March 2020. | DOI: 10.1519/JSC.0000000000002523