fitness for paddlers(it’s more than arm strength)

Sheri SnowBirmingham Canoe Club

August 7, 2012

goals

endurance – cardiovascular fitness how long do you want to paddle keeping proper form

muscular strength and power are you prepared for rough water, emergencies, rescues or

competition? muscular balance

just because you’re sitting doesn’t mean what’s in the boat isn’t important

core strength and trunk flexibility stabilization so your lower back doesn’t ache broader band of muscles to use when making paddles

strokes = longer, more fluid strokes

most common whitewater injuries are classified in 4 categories

1. trauma from striking an object—in the river or on another participant's equipment

2. traumatic stress from the interaction of the paddler's positioning and equipment and the force of the water

3. overuse injuries4. submersion and environmental injuries

who gets hurt?

3 published studies (1987, 2001, 2002) 673 injuries reported (2.2 per respondent) 1.8 injuries per 1000 days paddled

experience – 7.3 years on average paddling ~60 days/year 72% male and 28% female

Schoen RG, Stano MJ. Year 2000 whitewater injury survey. Wilderness Environ Med. 2002;13:119 – 124.

what gets hurt?

90% of respondents reported blisters acute injuries – upper extremity shoulder injuries – most common in all 3 studies shoulder dislocations – 5 to 15% of shoulder

injuries back injuries

shoulder injuries

separation dislocation 90% are anterior 95% have ligament

damage medical attention Milch technique

what happens?

your paddle hits the waterover-extending while doing a high bracescullingrollingrodeo moverough water

you get “beyond the frame”

how can I avoid injury?

conditioningimprove endurance and time to fatigue –

especially in your lower backincrease strength and trunk flexibility

prevent injuries, sore muscles and strainsefficiency of movementstrengthmuscle memoryconfidence

so what do I need to do?

beyond your normal fitness routine for general health and well-being…

sport specific strengthening, stretching

www.theseakayaker.com“Get In Shape”

shoulders

Rotator Cuff- Isolation (over all shoulder protection)

Muscles Used: Rotator Cuff, Rear Deltoids.Strokes: All maneuvers.3 sets of 20

Rotator cuff damage is the main injury associated with the sport of kayaking. This exercise will help maintain strength and range of motion to protect the rotator cuff against damage.USE A POWER BAND (as shown) OR VERY LITE WEIGHT

Standing upright, place the band or pulley at elbow height. Alternate shoulders one at a time.Keeping the elbow at the side, rotate the upper arm in toward the body. Now pull the weight by rotating the upper arm out and away from the body. Make an effort to keep the elbow from traveling up and out, away from the hip. Keep it tucked close to the torso.

shoulders – front arm raises Isolation (strength, muscle tone) Muscles Used: Front Deltoids.

Strokes: Forward Strokes, loading and lifting.3 sets of 20

Stand with the feet about shoulder width apart

and dumbbells down to the side. The palms should be facing down through out the exercise.

Raise the weight to shoulder height. Concentrate on form and don't throw the dumbbell into position by rocking the upper torso.

Lower the dumbbell, and then repeat with the other arm. Alternate sides and count both sides as one full set.

shoulders

Rotator Cuff- Isolation (over all shoulder protection)

Muscles Used: Rotator Cuff, Rear Deltoids.Strokes: All maneuvers.3 sets of 20

This is an alternate exercise to work the shoulders and rotator cuff. The elbow is held high with the upper arm horizontal and the rotation of the arm is up and back.

Attach the power band to a bench or solid, stable object, about six inches off the ground. You can also place the opposite handle under your foot. Begin with the forearm down and forward. Keep the elbow bent at 90-degrees.

Now, rotate the upper arm back while pulling on the band. Through out the exercise, be sure to keep the upper arm horizontal to the floor.

3 easy opportunities

getting out of bedbefore you get in your boatwhen you get out of your boat

(or TV time)

how to get out of bed

1. lower back - hug knee to chest, resist with your hands and press against hands with knee. hold for 30 seconds and alternate/repeat

2. hamstrings 1 leg bent with foot on floor, extend other leg straight

up in the air TIGHTEN quad, pull toe toward you use a towel or short cord, exercise band

how to get out of bed

3. hip flexors cross rt ankle to lft knee rotate rt foot to floor while keeping shoulders

and arms flat on floor - alternate

4. knees to chest - hug

roll to all 4’s

5. downward dog

before you get in your boat…

1. side curls for your roll from a flat floor position, bend your knees and

plant your feet firmly on the floor curl from the waist to your opposite side as far

as you can to without pulling something you may want to prop your feet

before you get in your boat…

2. Iliopsoas (large hip flexor muscle group) seated, place soles of feet together gently lower knees to the floor as you feel the

stretch you may need to move feet further away from

your body as intensity increases

before you get in your boat

3. back stretch right arm up while bending low at the

waist - stretch it out to the left side in front of you / you

should feel the pull on that side of your lower back

alternate with the left arm up - bend low at the waist stretching it out to the right side

repeat

before you get in your boat

4. torso twist keep arms near your waist initially twist your torso while keeping chest and

shoulders in a line alternate from side to side and do 20 hold paddle lightly on your shoulders and grasp

handle at shoulder width – twist GENTLY extend hands down paddle – twist GENTLY

before you get in your boat

5. shoulders stand like a goal post have a friend hold your forearms and GENTLY

stretch back – hold for 10 – 15 seconds front and back arm rotations

before you get in your boat

6. neck standing, lower left ear toward left shoulder extend and stretch fingers of right hand hold for 30 seconds and alternate

in your boat (sittin’ pretty)

sit with spine aligned pull top of head up seat bones down chin tucked (try placing your tongue in the roof of your

mouth) practice at work, at home – on the edge of your

seat

out of the boat

1. mountain with upward stretch

2. half-moon with arms at low back

3. forward bend with arms at low back

4. easy forward bend with legs half bent, hands wrapped on calf

5. standing forward fold

6. low lunge – alternate legs

out of the boat

6. all 4’s (table)

7. cow (back swayed)

8. cat (back arched)

9. plank

10. downward dog

11. easy forward bend with knees bent

12. roll up to standing position

resources

http://www.smart-start-kayaking.com/Paddling-Fitness.html

http://theseakayaker.com/sea_kayak_exercises/kayakers_workout.html

http://yogaforkayaking.com

happy paddling!

Sheri Snow, MA, RD, CDE

ssnow33@bellsouth.net

ssnow@american-usa.com

205.910.9908

sometimes, if you stand on the bottom rail of a bridge and lean over to watch the river slipping slowly away beneath you, you will suddenly know everything there is to be known.  - A. A. Milne, Pooh's Little Instruction Book

tip #1: eat breakfast

o NEVER skip breakfast! You can cheat yourself of important nutrients, decrease mental function, feel irritable by mid-morning, and even overeat later in the day.

o if you are in a hurry, choose a low fat muffin, granola bar, oatmeal with fruit, or bagel with peanut butter instead of doughnuts or pastries.

tip #2: phase out the fat!

o avoid fried foods, high fat desserts, and processed foods

o watch the trips to the fast food restaurantso limit these items to no more than 2 servings a

week

tip #3: don’t skip the protein!

o add lean meat or other high protein food to every meal.

o you need protein for building and repairing body tissues.

o protein foods keep you full until the next meal.

tip #4: 5 a day (still the way)

o increase your intake of fruits and vegetables to 5 servings a day.

o add herbs, spices, or low fat cheeses to enhance flavor.

o the more colors the better!

tip #5: be complex

o choose complex carbohydrates such as whole grains, sweet potatoes, corn, dried beans, and peas instead of simple carbohydrates such as white breads, chips, cookies, crackers, and rice.

o be selective - choose good carbs vs. bad carbs!

tip #6: got milk?

o consume 2-3 servings of dairy products a day.o dairy provides necessary calcium and vitamin D.o calcium may lower blood pressure.o choose fat-free or reduced fat milks, yogurts,

and cheeses.

tip #7: snack time!

o don’t go longer than 5 hours without eating. you risk slowing your metabolism and overeating later.

o eating meals with 1-2 snacks in between is best.o choose low calorie healthy snacks such as

whole wheat crackers with peanut butter, fruit and nuts, and yogurt with granola.

tip #8: fluids

o stay hydrated – weight divided by 2 = oz you should have in 1 day

o reach for water instead of sugary, caffeine- containing drinks like soda and sweet tea.

o sugar-free, caffeine-free beverages aren’t full of empty calories.

o if you drink, have a moderate alcohol intake

tip #9: be active!

o aim for 4-5 days of physical activity a week, 20-30 minutes at a time.

o choose activities that you enjoy and you will be more likely to do it!

o change it up. a variety of activities will keep you from getting bored and quitting.

o find a friend and hold each other accountable to work out. Make it a challenge!

tip #10: rest for the weary

o get enough sleep. don’t put a good night’s sleep last on your priority list.

o you will be more motivated and productive during the day if you are well rested.

o rest will give you the energy you need to make other healthy choices throughout the day, like eating a healthy diet and exercising!