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
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.
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?
Read here that CBD increases the production of anandamide, which is a chemical believed to reduce the feeling of pain. I guess it should work on paddling-related aches.
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.