How to Prevent Shoulder Pain During Kayaking and Paddleboarding

Duluth's beautiful lakes and rivers make it an ideal location for kayaking and paddleboarding, both of which are excellent full-body workouts. However, the repetitive motions of paddling can sometimes lead to shoulder pain and injury. Understanding how to prevent shoulder discomfort will help you enjoy these activities without the aches and strains.

Common Causes of Shoulder Pain in Paddling
Shoulder pain from kayaking and paddleboarding often results from overuse, poor technique, or muscle imbalances. The shoulder is a complex joint that relies heavily on the rotator cuff muscles for stability during paddling motions. When these muscles are weak, or when paddling technique is improper, it can lead to strains, tendonitis, or even impingement.

Strengthening the Rotator Cuff
The rotator cuff is essential for shoulder stability, and strengthening these muscles can prevent overuse injuries. Incorporate exercises such as external rotations, reverse flys, and shoulder presses into your routine. These exercises will help you develop the strength and endurance necessary to support your shoulder throughout the paddling motion.

Improving Posture and Technique
A common mistake paddlers make is poor posture. Rounding your shoulders forward while paddling can strain the muscles and ligaments in the shoulder joint. To prevent this, focus on maintaining good posture. Keep your chest open, shoulders relaxed, and elbows slightly bent as you paddle. Your stroke should come from the torso, not just the arms, to avoid overloading the shoulder joint.

Stretching and Mobility
Tight muscles, particularly in the chest and upper back, can limit the range of motion in your shoulders, making you more susceptible to injury. Incorporate stretches that target the chest, shoulders, and upper back to maintain flexibility. Try door-frame stretches, chest openers, and lat stretches to ensure that your shoulder muscles remain flexible and responsive.

Proper Warm-Up and Cool-Down
Before hitting the water, perform a dynamic warm-up to activate the muscles involved in paddling. This could include arm circles, gentle shoulder rotations, and torso twists. After your paddle session, spend a few minutes stretching and cooling down to reduce muscle tension and improve recovery.

When to Seek Professional Help
If you experience persistent shoulder pain or discomfort despite preventative measures, it may be time to consult a physical therapist. A PT can assess your paddling technique, strength, and flexibility, and provide targeted exercises or manual therapy to address any issues. Early intervention can prevent long-term injury and allow you to continue enjoying your time on the water.

By incorporating strengthening exercises, improving technique, and focusing on shoulder mobility, you can keep your shoulders healthy and pain-free while kayaking or paddleboarding.