General fitness helps the most. Next, good paddling technique means efficient paddling and less effort. An upright posture helps efficiency & stability too (I always ached after paddling when I used to slouch).
As for paddles, in general lighter is almost always better especially with Euro paddles, however the heaviest paddle I own is the least tiring - it is a Greenland paddle made of western cedar.
Get out and stretch every two hours.
I second good technique - everyone can use a “tune up” with a good forward stroke coach now and then. Light paddle for sure. And make sure that your kayak is as comfortable as possible - lots of modifications that can be made even on an already comfortable boat - different backbands, foam, foot pegs etc etc.
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Find a large tandem canoe and two friends to paddle it. Lie down in bottom of boat and drink beer.
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My friends would make me regret that tactic.
Bad option some friends went that route.
Regular exercise especially core exercises. Seat pad. I also wear padded fingerless gloves even in summer for added comfort on my hands. Good kneeling pad (I’m in a canoe). On rare occasions I’ll take a little Ibuprofen before a long paddle (like one the night before and one in the morning).
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I find aches and pains are seasonal - at the beginning of the season I’m better off not doing any real long days; 20 miles downstream tops. If I do, I pay the price. Same with blisters. (And that’s OK too. A little bit of ache and pain, the occasional blister, every now and then is good for the soul, I think. If you never feel that, you’re not really trying at all.) By mid spring if I get aches and pains, its from sleeping on a rock or something. (Or possibly fighting a head wind for an quite an extended period of time.) After paddling I’m usually just relaxed and pleasantly sleepy.
Of course not slouching helps, and that too is something I catch myself doing more early in the season than later. Not getting old would be great, and I think paddling helps mitigate some of that too. I know I feel older after a day’s paddling in spring than I do in mid summer by which time I certainly feel younger.
Especially in flat water, I’m not entirely convinced that any particular weight of boat or paddle causes aches and pains. I used to hurt more in the early season than later on even when I was younger and paddling clunkier boats and its the same now but with nicer boats. Seems like a wash to me.
A heavy boat is like a freight train. Once you get the train rolling and have momentum, just paddle hard enough to hang on to the momentum and use it. Its the starting,stopping, eddy turns and such that wears you down. If the paddle is heavy, don’t lift it, do underwater recoveries.
Its my belief that its the conditioning that counts most.
Thanks
I’ve not had aches or pains from paddling or in general, maybe because I exercise year-round or maybe because I have peasant genes. No idea.
Am a believer in getting in 30-45+ minutes of brisk exercise daily, not just in the “off” season, plus core, strength and balance training. My Concept2 D provides the cardio work needed for endurance, plus it’s a full body workout. About once a week I’ll do a series of rotator cuff exercises. Bought an Apple watch a year ago, so now I have a personal assistant on my wrist reminding me to exercise, move, and do the training. Too bad it doesn’t do motivation, but I have a video that works every time.
Since skin cancer is a concern, in the warm months I always paddle in a long sleeved rashguard made of lightweight, fast drying, moisture wicking material. Even when wet it certainly will never add weight to my arms and strain my shoulders as the article claims. It’s also cooler, even on the rare hot days we have.
My boats have minicell foam footrests so leg position is not a problem.
For those who do experience chronic pain, this article may be of interest: Pain Relief From Exercise? Brisk Walks Can Make A Difference : Shots - Health News : NPR
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When low pressure moves in , my joints start talking. Rain moved in last night and getting out of bed was a chore. But , who wants to get up on a rainy, 50° morning if they don’t have to. I had my coffee at 10 am and have half hibernated with a book most of the day.
Somehow the author missed a prime tip…Use good technique. Actually the arms have not much to do with a long day… the abdominals should do the work and by pushing on one side of the paddle while pulling on the other side makes long days quite doable without a lot of fatigue.
Same goes for canoe. Arms are just fulcrums not generators of power.
General fitness, starting with the core muscle groups. Good technique uses the trunk and lower back muscles a lot. Arm paddlers slow down during the day. I like a rowing machine for rafting and drift boat handling of the oars.
I had a landscape company specializing in native plants for my last career. I found that using a large rake or a shovel moving dirt all the time could be used to replicate paddling strokes. Draws and prys and pull strokes are similar. Over time I developed great lats and still have them today.
Morphine 
Like most, I started in a rec kayak with a tall seatback. I thought it made sense at the time. Then came to learn it was a recovery obstacle and a crutch for good posture. I moved to a touring boat with a back band.
I came to think of the back band as more of a butt band, something to nestle against but not support my back. With practice, training the lower back muscles, I learned to comfortably sit upright for a few hours at a time.
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I built a Pygmy kayak but was never comfortable in it. Sitting in a kayak for long periods was like torture to me with a history of lower back problems. I sold the kayak and went back to canoes. They are much more comfortable.
Now I favor drift boats which allow plenty of room for standing up and moving around and changing positions. I can bring multiple dogs and a weeks worth of equipment with a friend or two. For lakes I use a small outboard.
Technique seems to be primary. It is imperative to use the right muscles. Using arm muscles for power tends to lead to joint, tendon, and ligament problems in the elbows, wrists, and/or shoulders.
I suspect that not all backs are made the same. I can do 8-mile hikes without any back discomfort. Upright my back is fine, but sitting draws protests from the lower vertebrae. Still, I am going to give pbenter’s suggestion a try this spring. Instead of removing the back, I’ll just scoot my butt forward a half-inch in the generous seat and then try to paddle without touching the back. Thanks for the idea.
Use the ACAs drop down menu to find an instructor in your area. I recommend a Level 2, 3, or 4 instructor since you mention intermediate skills.
https://cms.americancanoe.org/Instructor-Statistics/Listing
Or, for a listing of already scheduled courses (many are not listed by instructors yet due to C19 concerns - i.e. mine will not be listed for another 3 or 4 weeks). Just guessing here, but you should be ready to sign up for a Level 1 or Level 2 skills course to begin with:
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I have no idea - possibly the ACA website might have such a list?
Glad to help and happy you have some local instructors.
I typically paddle between 100 and 110 hours per month.
I like closed cell foam seats.
All Sterlings come with seats from Redfish.
I replaced the seat in my 18X with one from Redfish.
My Petrel Play has a CLC foam seat.
In the past, most kayaks with fiberglass seats I had were somewhat uncomfortable.
(an exception was the seat in the Lincoln ‘Isle Au Haut’, for some reason it was quite comfortable).
Thanks, I will check it out!
After a bad mule wreck, first morphine is a like a gift from God. It took all day to find some. There were no helicopter available.
I have used plenty of different opiates after a femur broken in three places. They are all highly addictive and require some special management. Oxycontin and hydrocodone are good ones. I like Codeine a lot.
For paddling I bring a back brace, Ace bandages, NSAIDs and DMSO.
After a bad back wreck, and subsequent surgery, I was given opiates. As good as they are at reducing pain, the side effects weren’t worth it. A couple of Advil keep me functional.
Lots of good advice/information shared here…thanks.
I am 68, and one of the things to success I have found is a relationship exist between preparation, and results.
Look at the simple task of just painting something…the more time spent on prepping, which can be very boring, produces a much better finished painted product.
This observations extends into every segment of our lives…use it, and enjoy greater success!
Very thoughtful article, thank you Greg Jackson.
A few comments:
6) Gloves designed for paddling greatly reduce ‘hot spots’: they are “fingerless”, have thin leather (or synthetic) on the palm surface and a mesh body. These are very flexible and dry quickly. Wear them inside out so that the seams don’t chafe.
Similarly, excellent paddling footwear has a tough but flexible sole and a mesh upper so that they protect the paddler’s soles on shore but don’t hold water and dry quickly. Many launch spots produce wet feet.
9) Leg positioning: a paddler should ‘be one’ with their kayak - Zen, eh?
To paddle in a comfortable ‘natural’ position for many hours: heels should be close together and forefoot resting lightly on the footrests (or rudder pedals) with knees bent and splayed laterally so that the inner-upper surface of the knee lightly touches the underside of the cockpit cowling.
Try this sitting on the floor.
For respite and stretching the knees can be straightened so that the feet move forward under the foredeck.
This position prevents the paddler and their kayak from moving in different directions (unstable!) should an unexpected rocking of the kayak occur.
Try it, you’ll like it or I’ll refund your full deposit!
10) Probable typo: a short torso in a wide kayak is obliged to use a high-angle stroke.
I have also used a “sweet Cheeks” seat. It is a combination inflatable “bean” bag seat. It’s only good for me 2 hours. Im converting my boats to foam seats similar to Raisins’ seats.
On a longer paddle it is a blood flow problem. So I pull up next to Qruiser and lean over her rear deck. That gets my boat on a severe “edge” and relieves the pressure on stressed parts.
Always start with a general fitness program to obtain a base level of fitness and then as you get closer to the season for paddling unless you are a year round paddler (like most of us) focus on paddling specific workouts. I find that doing some dynamic warmups before paddling and some gentle stretching after your session will help you stay loose and limber. As a physiologist I would recommend finding your local exercise physiologist or Certified Strength and Conditioning Coach to design custom programming for your fitness levels.
Getting old beats the alternative!
We got rid of most of our aches and pains by selling the kayaks after 20 years and buying pack canoes. Much lighter, easier to get in and out of, can carry more gear (like a regular backpack), and can move our legs around. 22 pounds is a heck of a lot easier to carry and lift. Can still use a double blade for distance and wind. Not going back.
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Pack canoes are where it’s at. My wife recently bought a 13lb wee lassie. You can lift it with two fingers and there is plenty of room for a day trip
as a primarily whitewater canoeist when I paddled, I found a smaller blade helped with the elbow issues. I’m sure that would help on flatwater, and thinking a shorter kayak paddle would yield the same results.
Comfort has definitely become a larger priority as I’ve gotten older. Kneeling in aluminum canoes, paddling ww c1s were part of my distant past. In the c1 I used to climb out and sit on the back deck (stretch the legs out). I paddled most of the Middle Fork of the Salmon that way and all the pools on the New River (WV) at one time or another. I even glued a piece of ensolite pad so I had better traction on the back deck- making it a sit-on-top canoe of sorts. My way of dealing with flatwater.
I seem to specialize in suffering needlessly- short ww kayaks on flat water. That’s my own version of a rec boat. Concur about having good form/rotation. When I get tired I actually focus more, not less, on form and try to extend with straighter elbows and then I go into backwards paddling to use a whole different set of muscles , and then I slouch real low and real far back, even bring the knees up and do some very low angle paddling just so I can stretch out a bit but that goes by the wayside pretty quick. So I repeat- form, backwards, slouching and keep doing all that till I get to the take-out. If there is any current then it is always good to stay in it. Keep the bow headed downstream with as little energy as possible.
Eddy turns, peelouts, surfing are nonexistent. The mind wanders to a cold beer at the take out, or a cheeseburger, or the thought of dry shoes, or how badly I need to pee but it’s only another mile or two to the takeout. When I’m done life is good after a couple of pbrs, a good meal, and dry clothes/shoes. . “Ibeenboatin’” is my pill of choice the next morning when I’m stiff from paddling the day before but headed out again. I found staying hydrated makes recovery much faster and leads to less fatigue.
I didn’t know PBR were still around. It was the beer of choice my college sophomore year, '68.
Bought a bent shaft paddle in hopes it would help with tendon pain in my arms and elbows and happy to report it makes a huge difference.
Kordate: Thanks for the additional suggestions.
Regardless of the stroke used, people who have a short torso and a wide recreational kayak (more than 27" or 69 cm), will probably find that raising the seat bottom or adding a 1-2" cushion adds comfort and power to their forward stroke. To test this in dry and flat conditions, try add an old bed pillow. But unlike Kordate, I am not offering a money back guarantee.
SLJ: Hummmm: I started padding in a canoe and perhaps my final years of paddling will be in a canoe. That would be like the natural order before the next transition: “ashes to ashes.” I had not considered progressing to a canoe and that might boost my comfort. Thanks for the suggestion.
Lots of good comments/reminders on this thread. Nice to see all the wisdom gained by experienced paddlers.
Paddler573545: Agreed, it should have been mentioned. Thanks for mentioning it.
Glad you found them helpful. One reason I contest the comment that one should exercise in the off-months is because muscle mass begins to decline after age 40. A major contributor to that is lack of consistent daily exercise, including strength training.
While most serious paddlers likely don’t live sedentary lifestyles, it’s uncontested that folks need to get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity each week to maintain a healthy lifestyle.
Staying healthy, pain free, and independent is a better alternative to paddling the duck pond at the assisted living complex. 
Totally agree that a year round fitness routine is best. But there’s nothing wrong with a freestyle canoe and a duck pond.
Part of OLD age is state of mind. Recognize limitations but keep on keeping on by adjusting to new levels of capability…or incapability. People who give up , rust up early.
Some good ideas here, a few additions from someone who trains for racing.
First, blade size, in general the smaller the better, most paddlers use too large a blade. Going to a smaller blade keeps my elbows and shoulders from taking the brunt and I can use my legs and torso more.
Second, strengthen the core which should be your prime mover when paddling, not your arms and support your back.
Third, flexibility work will help you staying in the paddling position for two or more hours aat a time, I do yoga for this especially for my hamstrings and hip flexors.
– Andrew
100% in agreement. Two examples. Last summer, out with two friends, a bit of lessons, reading the water, Canadian stroke vs, J, vs Gooney, and the, of course, allow them to put that into practice. I did not have a beer, but I did have a cold drink, a spare PFD to lay my head on, (20 foot canoe, lotsa room) Off I went to dreamland. The best. Let someone else do the heavy lifting. The other, very similar, taught a young scout. even found the perfect little twig over the water and plucked his hat right off. One hour later, he is in command, I am sitting facing aft, and the little rat fink plucked my hat off !! The effrontery, the gall, the chutzpah, I signed his card and passed him immediately. Good job.
Paddler573545: Agreed. Greenland paddles will be mentioned if there is a revised edition of the article.
Great article but it needs to address the differences in paddle blades and paddle stroke. Someone who has a low angle stroke but uses a high angle paddle or vice versa will undoubtedly end up with some shoulder trauma. It is highly under-prioritized the importance of using the right paddle for your stroke.
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I am a 78 year old male who single blades a canoe. At the end of last season I had shoulder pain that was keeping me awake at night. After the winter break that is gone. I take this as an ominous sign that my paddling may need to be curtailed.
I live on a small pond and paddle for at least 30 minutes every day that the weather allows. Last year I was including 50 strokes in reverse in my daily routine thinking that it would work a different set of muscles. I am going to skip that this year and see if that helps. Other than that all I can think of is to stick with light paddles, smaller blades and straighter elbows.
There comes a time when you simply have to cut back. In anticipation of that I did shoot some paddling videos and have put them aside so that when all I can do is sit up in bed and sip tea I can play them on an endless loop and grin like an idiot.
Peter
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Exercise.
That is pretty much it. A preemptive Alieve doesnt hurt.
All of the fun stuff I like basically take core strength and after about 43 years of healthy living, lots of rest, and a risk averse non conflict lifestyle…, it really started to hit home.
Paddling, you use obliques and back and if you are out of shape you feel it. Dynamic core separation at the hips takes the strain off the shoulders and arms. You need arm and shoulder, but core drives it.
Skiing, (downhill) If you have any experience at all, you are all about dynamic core separation at the hips. When your skis are moving in the Infinity symbol underneath you, you are using the least amount of effort for the most gain. Your legs need to be strong, but your movement comes from the core.
Across the course service rifle. You would think that standing 200 yards away from a piece of paper takes no effort. Well, not for me. You are trying to hold your core still to put a hole in a place that is about the size of the bottom of a coffee cup in whatever wind or weather you get that day. Overall fitness for heart rate, breathing and to not get fatigued and again, core core core.
Wiabomb: Thanks for suggesting this. It will be added to forthcoming expanded version of the article.
I generally use an old crushed foam block and place it under my ankles/calves to lift my heels off the hull. Much more comfortable.
Also… when I get my torso into my stroke it tends to make my stomach produce acid. Forgot my TUMS one time and really took away from the day. ANTACID y’all.
Oh yeah, the blade size thing… A spare paddle is a must. Why should they be identical? Use the smaller blade for upwind and the larger for downwind. Easier on the body.
Rex, that sounds like acid reflux. Get some Prilosec OTC and take it before paddling.
One short trip I’ll never forget my paddling partner brought sandwiches made with croissants. I am severely lactose intolerant and croissants are loaded with butter. Heartburn to the max.
Regarding seat comfort a mod that I use for the Everglades Challenge (300 miler) is to cut up a Thermarest Z lite foam pad ((the knobby kind that folds up accordion-style) to the shape of the seat pan . Unfortunately the foam will limit your butt rotation, so I put a thin teflon pad on top of the foam pad to counter that. Pressure sores used to kill me on the EC. The solution above solves this completely for me.
I have to replace the foam pad after each race as it will compress and get too thin over time.
Otherwise, biggest issue is to make sure that you have the core fitness to keep your posture and to keep your technique (and to learn good technique). Once you lose either you are inviting injury.
Greg Stamer
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Congratulations, Greg, on your EC 2021 finish! An awesome accomplishment given the wind conditions.
Following your earlier advice, I cut a chunk from my Thermarest RidgeRest sleeping pad and fashioned a seat pad. Works great on my boat and on my Concept2.
Not sure I like the other options.
Wrist pain is one thing they did not cover. Need to stretch those as well as other body parts. I adjusted my stroke where my top hand while pushing forward is open, then close and lower for the power pull part of the stroke. It helps a lot. Some stretches before and after help as well. There is lots of good content out there. Be Strong - Wrists with Kino MacGregor - YouTube
A little off topic, but what type of gloves do you use/like? I’ve been looking for some.
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I’ve been using these, from Amazon… They have worked well, although I haven’t used any others so can’t give you any comparisons!
“Palmyth UV Fishing Gloves Sun Protection Fingerless Kayaking Glove Men Women UPF 50+ SPF for Sailing, Hiking, Paddling, Canoeing, Rowing, Driving”
I have tried several paddling gloves to provide protection against blisters, UV rays, and chilly air temperatures, and I have not been completely satisfied with any, including the Sea to Summit and NRC open-finger gloves. Most have had less grip on the paddle shaft than my bare hand. Many require me to grip a little more strongly to overcome the tendency of the gloves to resist the bending of my fingers. Many double in weight when they become wet adding to the force needed to hold up the paddle. The most comfortable were the" Hot Shot Men’s Fingerless Fishing Gloves with UV Protection" available on Amazon, but they are showing some abrasion after only about 10 hours of use and they do not provide much warmth.
I usually start paddling bare-handed and add gloves only when a blister is starting to form. Since I paddle in the morning, UV protection is not a high priority, but if it were, I’d try non-greasy water-proof sunblock on the tops of my hands
I mostly wear mine for UV protection…I’m in Texas and my hands were the only exposed skin left. On most trips that’s also half the reason I wear a spray skirt!
I’ll revive this thread to ask you guys if anyone used CBD for their pain. If yes, does it work?
Use your core muscles more.
Paddle with shorter efficient strokes.
Drift in the current more. Stay in the main current.
What is your hurry? It is supposed to be fun.
Take a long lunch. Take a nap. Get out and stretch. Paddle a canoe.
Make sure you have layover days to sleep in and recover.
I recently resorted to CBD/THC blend in a gummy. It even had something in it called CBDn. Not my first choice, but my stomach needed a break from Tylenol, ibuprofen, and naproxen. A couple of days prior to paddling the Chama in a r2, I helped assemble some patio furniture and got severe tendonitis in the left elbow using an alan wrench. If you go with any THC, think indica. Mostly it helped but there times I just felt freaky and the elbow still felt achy. I do a lot of hot and cold therapy as well and this works the best. Elbow still hurts 10 days later but now I am home and hoping for rest. I drove back to WV using my non dominant hand. I did go to the ER after the Chama and a steroid that was prescribed helped some with inflammation but the script was only for a few days. In espanola NM lots of dispensaries but ER was wary about prescription drugs due to a high homeless population and abuse of meds. When you really hurt, in pain, you become more receptive to trying alternative things. I can’t really suggest paddling 32 miles in a raft after messing up your elbow,but if you are going to do it, I suggest getting a little blotto. If you are going to do something stupid then getting a little stupified with CBD seems sane.
Peter, very similar here. Paddling long distances, my stroke has refined itself. Bending Branches Arrow, wood, light flexible, nice palm grip. My usual stroke is entirely straight arm. Correction stroke every second, third, fourth stroke, as infrequently as possible and only when needed. Gooney. Paddle side arm stays straight and nearly straight back. Off side arm bends and lays tight across my belly. If there is any wind, paddle is both flattened to cut the wind, and the return to the front the paddle tip is barely, barely in contact with the water. In contact no wing tip vorticies, induced drag. And yes, I am so lazy I can feel that tiny grams of tug if the feathered paddle is toohigh above the water and creating induced drag. I mean, really lazy
My shoulder, because of the straight arms at all times, and the extreme reach back on the correction, the usual easy paddle grace except in the rapids, and taking a layover day about every other day… My shoulders get better after an expedition. 7 to 14 days normal short, 2 and 3 months several times. My hands become hugely strong, but I am beginning to develop some very large knuckles. Ya gotta figure the fingers down on the throat of the paddle are tugging along 5 to 8 hundred pounds, hour after hour, mile after mile. The on side hand, on the throat of the paddle, normally the hand is not in contact, just 2 or 3 fingers hooked over the shaft.