The excitement is palpable as paddleboarding season is fast approaching.
The sparkling waters are calling your name, ready to welcome your board adventures.
However, before embarking on this exhilarating aquatic experience, it is essential to prepare yourself adequately to avoid potential injuries.
After all, there’s nothing more frustrating than having to end a perfect day because of a preventable injury.
In this article, we present you with an essential toolkit to navigate safely during your paddle board sessions.
Whether you’re new or experienced, these practical tips will help you protect your body, maximize your pleasure and venture into the waters with confidence.
Put the odds in your favor this season and find out how to avoid common injuries while improving your performance on the water.
Ready to explore the secrets of a hassle-free paddleboarding experience? ☀️
Read on and get ready to make the most of every moment on your board, in complete safety.
What is the paddle board?
The paddle board is a real invitation to adventure and the discovery of aquatic wonders.
This versatile water sport has become extremely popular in recent years, and for good reason.
Whether you’re drawn to the thrill of ocean waves or prefer to leisurely explore peaceful lakes and rivers, paddleboarding offers you a one-of-a-kind experience.
The paddle board is a perfect blend of balance, strength and peace of mind.
You hold your paddle tightly and use your arms and body to move forward, while your feet stand firmly on the board.
It’s a complete exercise that challenges your muscles, strengthens your body and improves your coordination.
Whether you’re an enthusiastic beginner or a seasoned fan looking for new adventures, this one offers you a wealth of possibilities.
Explore breathtaking landscapes, observe underwater marine life, take part in exciting races or simply relax by practicing yoga on your board.
What muscle do you use in a paddle board?
Paddle boarding is a complete physical activity that uses all the muscles of the body.
When you paddle you activate a real muscle chain, from the posterior chain, feet and calves, through the glutes and hamstrings, to the back, shoulders and arms.
In addition, the abdominals play a vital role in maintaining balance and propulsion, while the stabilizing core muscles help maintain a strong and balanced position on the board.
Thus, the practice of paddle boarding is an excellent way to strengthen and tone your whole body, while enjoying the benefits of an outdoor activity.
Reasons why people get injured when paddleboarding
Paddleboarding injuries can often be attributed to two main reasons.
1️⃣ First of all, lack of stretching before and after physical activity can put muscles under stress, making them more vulnerable to injury.
It is crucial to take the time to warm up correctly and to stretch properly to prepare the muscles for the effort and promote their recovery.
2️⃣ Second, using poor technique when paddle boarding can also cause injury.
It is essential to ensure that you adopt a proper posture, correctly place your feet on the board and use the correct paddling technique.
Paddle boarding is a sport that uses various muscles of the body, so it is important to approach it seriously and learn about good practices to minimize the risk of injury.
By taking care to stretch properly and use the correct technique, it is possible to reap the full benefits of paddle boarding while reducing the risk of injury.
Stretching exercises before a paddle board session
It should not be forgotten that paddle boarding is a sport and that all sports require a good warm-up to avoid all kinds of injuries.
That being said, Dr. Émilie Gaudreau, chiropractor, has gathered her best warm-up exercises to help you reduce your risk of injury.
The small circles exercise
The small circles exercise consists of performing 10 small circles with your shoulders forward and then 10 small circles with your shoulders backwards.
As you warm up, add more and more amplitude to your movement.
It is also recommended to repeat the exercise, but with your whole arm to produce bigger circles.
Exercise to warm up the rotator cuff
Exercising the rotator cuff is of utmost importance in paddle boarding.
By positioning the arm at 90 degrees, you support the arm with the other hand and perform external rotations trying to reach as far as possible.
Then you perform the same exercise, but performing internal rotations.
Repeat this exercise 10 times on each side to strengthen shoulder muscles and improve stability when paddle boarding.
Rotation at the thoracic level
In order to perform this exercise, you must hold the oar behind you horizontally taking a wide grip with your hands on it.
Thereafter, you must do at least 10 rotations at the level of your trunk while maintaining this position.
Bird dog exercise
The bird dog exercise is a great way to strengthen core stabilizing muscles and improve balance when paddle boarding.
To start, position yourself on all fours on the ground.
Then, stretch the left arm forward and the right leg backward, keeping them parallel to the floor.
Your goal is to bring the right knee closer to the left elbow while contracting the abdominals. ????
Repeat this exercise on the other side, alternating arms and legs.
To see Dr. Émilie Gaudreau, chiropractor perform the warm-up routine before going paddle boarding, click here:
The right technique for paddleboarding
Now that you know how to properly warm up before a paddle board session, now is the time to show you the right technique to adopt to once again considerably reduce your risk of injury!
1️⃣ Foot shoulder width apart and parallel to paddle board handle
It is essential to have your feet shoulder width apart and parallel to the board handle when paddle boarding.
This position helps maximize stability by distributing the weight evenly across the board, providing a solid foundation for paddling and maintaining balance.
By adopting this posture, you ensure better control of your board and reduce the risk of imbalance and falling.
2️⃣ Bend your knees
It is crucial to bend the knees when practicing paddle boarding.
This flex helps to dampen shock and water movement, helping to maintain balance and absorb impact.
Additionally, bending the knees helps keep the center of gravity low, which adds stability and provides better maneuverability on the board.
By keeping your knees bent, you reduce the risk of injury and you are ready to face the different conditions and obstacles encountered during your paddle board session.
3️⃣ Contract your abs
Contracting the abdominals in paddle boarding is essential to maintain a solid posture and promote body stability on the board, reducing the risk of imbalance and falling.
4️⃣ Give 2 paddle strokes alternately
It is important to give only two alternating paddle strokes to optimize paddling efficiency and maintain a smooth trajectory. ✌️
This keeps a steady pace, saves energy and minimizes excessive movement that could upset balance on the board.
5️⃣ Paddle
It’s important to paddle short strokes rather than big strokes, as this helps maintain balance and stability while moving efficiently through the water.
6️⃣ The height of the oar
In order to determine the appropriate oar height, you can lean the oar on the ground vertically.
So the proper height will be the one that comes up to the height of your broken handle.
For more details, you can always consult our Youtube video that we made on the subject!
Do not hesitate to contact the Clinique Chiropratique du Portage to benefit from quality chiropractic care, personalized to your needs, and regain optimal well-being.
Our experienced team will be able to support you in your health approach and offer you appropriate solutions.
Our chiropractors:
Dr. Emilie Gaudreau
Dr. Patrick Gaudreau