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.
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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!
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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.
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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.
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Getting old beats the alternative!
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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.
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I didn’t know PBR were still around. It was the beer of choice my college sophomore year, '68.
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Can’t believe there wasn’t at least a mention of using/trying a Greenland paddle to reduce shoulder strain.
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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.
Rookie: Thanks for these additional tips.
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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. 
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Totally agree that a year round fitness routine is best. But there’s nothing wrong with a freestyle canoe and a duck pond.
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