Fitness exercises and nutrition for paddlers.

1. fitness for paddlers
(it’s more than arm strength)
Sheri Snow
Birmingham Canoe Club
August 7, 2012

3. 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

4. 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 injuries
4. submersion and environmental injuries

5. 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.

6. 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

7. shoulder injuries
 separation
 dislocation
 90% are anterior
 95% have ligament
damage
 medical attention
 Milch technique

8. what happens?
 your paddle hits the water
 over-extending while doing a high brace
 sculling
 rolling
 rodeo move
 rough water
 you get “beyond the frame”

9. how can I avoid injury?
 conditioning
improve endurance and time to fatigue –
especially in your lower back
increase strength and trunk flexibility
 prevent injuries, sore muscles and strains
efficiency of movement
strength
muscle memory
confidence

10. 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”

12. 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.

13. 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.

14. 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.

15. 3 easy opportunities
 getting out of bed
 before you get in your boat
 when you get out of your boat
(or TV time)

16. 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

17. 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

18. 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

19. 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

20. 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

21. 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

22. 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

23. 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

24. 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

25. 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

26. 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

27. resources
 http://www.smart-start-kayaking.com/Paddling-Fitnes
 http://theseakayaker.com/sea_kayak_exercises/kaya
 http://yogaforkayaking.com

28. happy paddling!
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
Sheri Snow, MA, RD, CDE
ssnow33@bellsouth.net
ssnow@american-usa.com
205.910.9908

29. 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.

30. tip #2: phase out the fat!
o avoid fried foods, high fat desserts, and
processed foods
o watch the trips to the fast food restaurants
o limit these items to no more than 2 servings a
week

31. 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.

32. 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!

33. 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!

34. 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.

35. 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.

36. 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

37. 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!

38. 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!