9 Common Kayaking Injuries: Including How To Prevent And Treat Them 2023

So you want to go kayaking and would like to know what are the most common kayaking injuries? According to the American Canoe Association Releases Safety Report, 75% of paddling-related fatalities involve canoeing, and 25% involve kayaking. Additionally, avoiding common kayaking mistakes can help prevent many fatalities. To minimise these fatalities, let’s dive in and discuss some of the most common kayaking injuries, how to prevent and how to treat them.

What Are the Most Common Kayaking Injuries and Their Causes?

Canoeing and Kayaking are an exercise and therefore pose some risks of injury. According to a study, the overwhelming majority of kayaking injuries occurred while the kayaker was still in the boat (87%).

Striking an object was the most common mechanism of injury (44%), followed by traumatic stress and overuse (25% each).

According to a study, The shoulder and wrist are the most commonly injured areas.

These injuries can be caused by various factors, such as poor technique, overuse, impact, heat stress, and dehydration.

Here is a table summarising the prevalence of the most common kayaking injuries according to the above study which involved a total of 392 Respondents. 56% of respondents (219) were injured kayakers). There were 282 distinct injury events.

Most Common Mechanism of Injury	Striking an object in the river (40%)
Other Mechanisms of Injury	Traumatic stress injuries (25%), overuse injuries (25%)
Upper Extremity Injuries	62% of injuries
Head/Facial Injuries	16% of injuries
Neck Injuries	6% of injuries

Now let’s discuss the most common kayaking injuries, explain what causes each injury, and how it affects the body and performance.

Shoulder pain

The shoulder is one of the major muscles worked by kayaking. Hence, it’s unsurprising that shoulder pain is a prevalent injury among kayakers, often caused by various factors.

According to a study published in the Clinical Journal of Sport Medicine, the most common mechanism of injury reported was a “capsize,” accounting for 26% of the injuries. Among these, ten injuries caused by a capsize were identified as labral tears, all of which required surgery.

According to the British Journal of Sports Medicine on sports injuries, rotator cuff injuries make up a large portion of the injuries seen in marathon kayakers, about twice the number reported for sprint kayakers.

What Are the Causes of Shoulder Pain During Kayaking?

Muscular force: The muscular force required to push the paddle through the water can cause strain or sprain in the shoulder. The repetitive motion of paddling can put excessive strain on the shoulder muscles and tendons, leading to overuse injuries. This strain can be intensified if the paddler is using poor technique, such as using incorrect paddle placement or improper body mechanics.

Overuse: Paddling for long periods of time without proper rest and recovery can contribute to shoulder pain. The repetitive nature of paddling can lead to inflammation and irritation of the shoulder tendons, resulting in conditions like tendinitis or impingement syndrome. These overuse injuries can cause pain, weakness, and limited range of motion in the shoulder joint.

Impact: Sudden impacts or strains on the shoulder joint, such as falling from a kayak or hitting a rock, can also cause shoulder sprains. These types of injuries can result in acute pain, swelling, and limited mobility.

What Are the Effects of Shoulder Pain on Kayakers?

Shoulder pain can significantly impact both the body and the performance of a kayaker. Here are some of the effects:

Pain and discomfort: Shoulder pain can cause significant discomfort and pain, making it difficult to continue paddling or engage in daily activities.

Limited range of motion: Injuries to the shoulder can lead to a limited range of motion, making it challenging to perform paddling strokes effectively and efficiently.

Weakness: Shoulder injuries can result in muscle weakness, affecting the kayaker’s ability to generate power and control the paddle.

Decreased performance: Shoulder pain and limitations can hinder a kayaker’s performance, affecting their speed, agility, and overall paddling technique.

How Can You Prevent Shoulder Pain During Kayaking?

To prevent shoulder pain and injuries while kayaking, it is essential to focus on proper technique, conditioning, and injury prevention strategies. This includes:

Using correct paddle placement and body mechanics to minimize strain on the shoulder.

Gradually increase paddling intensity and duration to allow the shoulder muscles to adapt and strengthen.

Incorporating shoulder-strengthening exercises and stretches into a regular fitness routine to improve shoulder stability and flexibility.

Taking breaks and resting when needed to avoid overuse injuries.

Wearing proper safety gear, such as a life jacket, to protect the body during falls or impacts.

Wrist pain

Wrist pain is among the most common canoeing and kayaking injuries that can be caused by various factors.

According to data published in the Clinical Journal of Sports Medicine, wrist injuries accounted for 16.5% of paddling-related injuries among 583 competitors surveyed in various paddle sports disciplines, with the highest percentage observed in ocean-ski paddlers.

What Are the Common Causes of Wrist Pain Among Paddlers?

Repetitive motion: The repetitive motion of moving the paddle can, over time, lead to overuse injuries of the wrist joints. The constant gripping and paddling motions can put excessive strain on the wrist tendons, leading to conditions like wrist tendinitis. Poor wrist alignment can also contribute to this injury.

Impact: Sudden impacts or strains on the wrist joint, such as hitting a rock or falling from a kayak, can also cause wrist pain. These types of injuries can result in acute pain, swelling, and limited mobility.

What Are the Effects of Wrist Injuries on Kayakers?

The effects of wrist pain can significantly impact both the body and the performance of a kayaker. Here are some of the effects:

Pain and discomfort: Wrist pain can cause significant discomfort and pain, making it difficult to continue paddling or engage in daily activities.

Limited range of motion: Injuries to the wrist can lead to limited range of motion, making it challenging to perform paddling strokes effectively and efficiently.

Weakness: Wrist injuries can result in muscle weakness, affecting the kayaker’s ability to grip and control the paddle

Decreased performance: Wrist pain and limitations can hinder a kayaker’s performance, affecting their speed, agility, and overall paddling technique.

How Can You Prevent Wrist Injuries While Kayaking?

To prevent wrist pain and injuries while kayaking, it is essential to focus on proper technique, conditioning, and injury prevention strategies. This includes:

Holding the paddle gently, using a light grip if possible.

Opting for brisk and brief strokes.

Maintaining a relaxed shoulder posture while sitting upright.

To alleviate any wrist discomfort, you can utilize a “cooling” technique by placing a damp cloth around your wrists for 15 minutes at the conclusion of the day.

Using proper paddling technique and wrist alignment to minimize strain on the wrist.

Gradually increase paddling intensity and duration to allow the wrist tendons to adapt and strengthen.

Incorporating wrist-strengthening exercises and stretches into a regular fitness routine to improve wrist stability and flexibility.

Wearing proper safety gear, such as gloves, to protect the wrist during falls or impacts.

Taking breaks and resting when needed to avoid overuse injuries1.

Elbow pain

Overuse and poor technique can cause elbow pain, such as tennis elbow or golfer’s elbow. Here is an expanded explanation of these conditions and their relationship to kayaking:

Tennis elbow (lateral epicondylitis): Tennis elbow is a painful weakening of the tendons that join the forearm muscles to the bones. Despite the name, tennis causes only about 5% of cases. It is an overuse injury that occurs when you work your elbow too much by repeating certain motions. This can include the repetitive motion of paddling in kayaking. The pain is focused on the outside of the arm, where the forearm meets the elbow. Over time, the ache can turn into a constant pain, and the outside of the elbow may be too painful to touch. The pain might also radiate into the forearm and wrist.

Golfer’s elbow (medial epicondylitis): Golfer’s elbow is another overuse injury that affects the tendons on the inside of the elbow. It is caused by repetitive stress during activities that involve gripping and wrist flexion, such as swinging a golf club or paddling a kayak. The pain is typically felt on the inside of the elbow and can radiate down the forearm.

Both tennis elbow and golfer’s elbow can be caused by poor technique in kayaking.

Improper form during the forward stroke, such as excessive gripping or incorrect wrist alignment, can lead to overuse of the arm and forearm muscles, resulting in elbow pain.

The repetitive motion of paddling without proper technique can put excessive strain on the tendons and lead to inflammation and pain.

What Are the Effects of Elbow Injuries on a Kayaker?

The effects of these elbow injuries can significantly impact a kayaker’s performance and overall comfort. Here are some of the effects:

Pain and tenderness: Elbow pain can be persistent and cause discomfort during paddling and daily activities.

Weakness and limited grip strength: Elbow injuries can result in weakness and reduced grip strength, affecting the kayaker’s ability to paddle effectively.

Limited range of motion: Inflammation and pain in the elbow can lead to limited range of motion, making it challenging to perform paddling strokes with full efficiency.

Difficulty in gripping and holding objects: Elbow pain can make it difficult to grip and hold the paddle, impacting the kayaker’s control and stability.

How Can You Prevent Elbow Pain and Elbow Injuries on Your Kayaking Adventure?

To prevent elbow pain and injuries while kayaking, it is important to focus on proper technique and take preventive measures. This includes:

Using proper paddling technique, including correct grip and wrist alignment, to minimize strain on the elbow.

Gradually increase paddling intensity and duration to allow the muscles and tendons to adapt and strengthen.

Incorporating elbow exercises that strengthen the forearm and wrist muscles into a regular fitness routine.

Taking breaks and resting when needed to avoid overuse injuries.

Using equipment, such as paddles with ergonomic grips, to reduce stress on the elbow joints.

Lower Back Pain

Lower back pain is a common complaint among kayakers, especially those who are new to the sport.

According to a kayaking injuries survey conducted by the Evidence-Based Therapy Centre involving 269 people, it was found that 26% of respondents reported experiencing low back pain as a result of their kayaking activities.

Sitting in a kayak for an extended period can contribute to lower back pain. Poor posture and technique can also play a role in the development of this injury.

What Are the Causes of Lower Back Pain Among Kayakers?

Prolonged sitting: Spending long hours in a seated position in a kayak without adjusting your position can strain the muscles and structures in the lower back.

Poor posture: Slouching or maintaining an improper posture while paddling can put additional stress on the lower back, leading to discomfort and pain.

Incorrect technique: Using incorrect paddling techniques, such as excessive twisting or overreaching, can strain the muscles and ligaments in the lower back.

Lack of core strength: Insufficient core strength can lead to poor stability and support for the lower back during paddling, increasing the risk of pain and injury.

What Are the Effects of Lower Back Pain on Kayakers?

Discomfort and pain: Lower back pain can cause discomfort and pain, making it challenging to enjoy kayaking and engage in daily activities.

Limited range of motion: Pain and stiffness in the lower back can restrict the kayaker’s ability to perform paddling strokes with a full range of motion.

Decreased performance: Lower back pain can affect a kayaker’s performance by reducing their ability to generate power and maintain proper paddling technique.

Impact on overall well-being: Chronic lower back pain can have a negative impact on a kayaker’s overall well-being, affecting their enjoyment of the sport and quality of life.

How Can You Prevent Lower Back Pain During and After Kayaking?

To prevent and alleviate lower back pain while kayaking, consider the following tips:

Maintain good posture: Sit upright with your back aligned and supported by the seat, avoiding slouching or excessive leaning.

Take breaks and stretch: Regularly take breaks to stretch and move around, allowing your lower back muscles to relax and recover.

Strengthen your core: Incorporate exercises that target the core muscles, such as planks and bridges, to improve stability and support for the lower back.

Use proper paddling technique: Learn and practice proper paddling techniques to minimize strain on the lower back.

Consider a supportive seat: Invest in a kayak seat with proper lumbar support to maintain a neutral spine position and reduce stress on the lower back.

External Otitis

External otitis, also known as swimmer’s ear, is an infection of the ear canal that can be caused by water entering the ear during kayaking.The inflammation can be caused by bacteria or fungi that thrive in the canal.

Swimmers have an increased risk, leading to the term “swimmer’s ear.” You can therefore make a case that kayakers are at an increased risk as a result of prolonged exposure to water while paddling.

What Are the Risk Factors, Symptoms, and Treatment of Otitis Externa Among Kayakers?

Risk factors: Kayakers are at an increased risk of developing external otitis due to their frequent exposure to water. The risk is further increased if the water is contaminated or if the kayaker has a history of ear infections.

Symptoms: The symptoms of external otitis can include ear pain, itching, redness, and discharge from the ear. In severe cases, the infection can spread to the surrounding tissue and cause swelling and fever.

Treatment: Treatment for external otitis typically involves antibiotics or antifungal ear drops to clear the infection. In some cases, oral antibiotics may be necessary. It is important to seek medical attention if symptoms persist or worsen.

How Can You Prevent External Otitis as a Kayaker?

To prevent external otitis while kayaking, consider the following tips:

Use ear protection to keep ears dry: Use earplugs or a swim cap to keep water out of the ears while kayaking.

Dry ears after kayaking: After kayaking, use a towel or a hairdryer on a low setting to dry the ears thoroughly.

Avoid contaminated water: Avoid kayaking in water that is contaminated or polluted.

Seek medical attention: If you experience symptoms of external otitis, seek medical attention promptly to prevent the infection from spreading.

Exostosis

Exostosis, also known as surfer’s ear, is a condition where abnormal bone growth occurs in the ear canal.

This condition is caused by repeated exposure to cold water and wind, which can cause the bone to grow in response to the cold.

Kayakers are at an increased risk of developing exostosis due to their frequent exposure to water.

What Are the Causes of Exostosis Among Kayakers?

Cold water exposure: Repeated exposure to cold water and wind can cause the bone in the ear canal to grow in response to the cold, leading to exostosis.

Water sports: People who enjoy water sports, such as kayaking, are at a higher risk of developing exostosis due to their frequent exposure to water.

What Are the Symptoms of Exostosis Among Kayakers?

Most people with exostosis do not experience symptoms. However, in some cases, the growths can make it more difficult for water to drain out of the ear, leading to an infection of the external ear canal called swimmer’s ear (otitis externa).

Earwax can also accumulate in the ear, leading to symptoms such as ear pain, feeling of fullness in the ears, fluid drainage from the ear (otorrhea), and conductive hearing loss.

What Are the Effects of Exostosis on a Kayaker?

Discomfort and pain: Exostosis can cause discomfort and pain, making it challenging to enjoy kayaking and engage in daily activities.

Decreased performance: Exostosis can affect a kayaker’s performance by reducing their ability to hear and maintain proper paddling technique.

How Can You Prevent Exostosis While Kayaking?

To prevent exostosis while kayaking, consider the following tips:

Use Earplugs: Regularly use earplugs during kayaking sessions to protect your ears from cold-water exposure. Long-term use of earplugs has been shown to be protective against the development of exostoses.

Limit Cold-Water Exposure: Exostoses are associated with frequent cold-water exposure. Try to limit your time in cold water, especially in conditions where water can repeatedly get into your ears.

Consider Frequency and Duration: Be mindful of the frequency and duration of your kayaking sessions. The study found that total years of kayaking and frequency of kayaking per week were associated with the prevalence of exostoses.

Protective Styles: Certain kayaking styles that involve repeated submersion, such as freestyle and squirt, were associated with greater occlusion. Consider modifying your kayaking style if you’re concerned about exostoses.

Tendinitis

Tendinitis is an overuse injury that can be caused by kayaking. It is an inflammation of the tendons that connect muscles to bones in the body.

A study on whitewater kayaking injuries found that tendinitis accounted for 25% of the reported injuries among kayakers.

Injury Type	Percentage
Abrasion	25%
Tendinitis	25%
Contusion	22%
Dislocation	17%
Other	11%

A summary of a study on the most common injuries published in the British Journal of Sports Medicine

According to the study, this injury was influenced by factors like exposure (number of days kayaking per season) and the level of the river’s difficulty corresponding to the kayaker’s skill level.

What Are the Causes of Tendinitis Among Kayakers?

Overuse: The repetitive motion of paddling can cause excessive strain on the tendons, leading to inflammation and pain.

Poor technique: Incorrect paddling technique, such as excessive gripping or incorrect wrist alignment, can lead to overuse of the arm and forearm muscles, resulting in tendonitis.

Lack of conditioning: Insufficient conditioning and strength training can lead to muscle fatigue and overuse, increasing the risk of tendonitis.

How Does Tendinitis Impact Kayaking?

Pain and discomfort: Tendinitis can cause significant discomfort and pain, making it difficult to continue paddling or engage in daily activities.

Limited range of motion: Inflammation and pain in the tendons can lead to a limited range of motion, making it challenging to perform paddling strokes effectively and efficiently.

Weakness: Tendinitis can result in muscle weakness, affecting the kayaker’s ability to generate power and control the paddle.

Decreased performance: Tendinitis can hinder a kayaker’s performance, affecting their speed, agility, and overall paddling technique.

How Can You Prevent Tendinitis as a Kayaker?

To prevent Tendinitis while kayaking, consider the following tips:

Use proper paddling technique: Learn and practice proper paddling technique to minimize strain on the tendons.

Gradually increase paddling intensity and duration: Allow the tendons to adapt and strengthen gradually.

Incorporate exercises that strengthen the forearm and wrist muscles into a regular fitness routine.

Take breaks and rest when needed to avoid overuse injuries.

Wear proper safety gear, such as gloves, to protect the hands and wrists during paddling.

Sprained ankle

A sprained ankle is among the most common injuries in whitewater kayaking and canoeing. It happens when the ankle is twisted, causing injury to the soft tissue of the ankle.

What Are the Causes of a Sprained Ankle?

Impact: Sudden impacts or strains on the ankle joint, such as hitting a rock or landing awkwardly, can cause a sprained ankle.

Poor technique: Incorrect technique, such as improper foot placement or poor balance, can increase the risk of ankle sprains.

Uneven terrain: Whitewater paddling or uneven terrain kayaking can increase the risk of ankle sprains.

How Can a Sprained Ankle Impact Your Kayaking?

Pain and swelling: A sprained ankle can cause significant pain and swelling, making it difficult to continue kayaking or engage in daily activities.
Limited range of motion: Injuries to the ankle can lead to a limited range of motion, making it challenging to perform paddling strokes effectively and efficiently.
Weakness: A sprained ankle can result in muscle weakness, affecting the kayaker’s ability to generate power and control the kayak.
Decreased performance: A sprained ankle can hinder a kayaker’s performance, affecting their speed, agility, and overall paddling technique.

How Can You Prevent Spraining Your Ankle During Kayaking?

To prevent a sprained ankle while kayaking, consider the following tips:

Use proper paddling technique: Learn and practice proper paddling techniques to minimize the risk of injury.

Use techniques such as cushioning the bulkhead with extra foam

Wear proper footwear: Wear shoes that provide good support and traction to prevent slips and falls.

Check the water conditions: Be aware of the water conditions and avoid kayaking in rough waters or on uneven terrain.

Broken nose

Broken nose is a potential injury that can occur while kayaking. Impact with an object, such as a paddle or a rock, can cause a broken nose.

What Are the Causes of a Broken Nose Among Kayakers?

Impact: Sudden impacts or collisions with objects, such as a paddle or a rock, can cause a broken nose

Falls: Falling out of the kayak or losing balance can lead to a broken nose if the face hits a hard surface.

What Are the Symptoms of a Broken Nose?

Pain and swelling: A broken nose can cause significant pain and swelling, making it difficult to continue kayaking or engage in daily activities.

Difficulty breathing: A broken nose can make it difficult to breathe through the nose, leading to discomfort and difficulty in performing physical activities.

Disfigurement: A broken nose can cause disfigurement of the nose, affecting the kayaker’s appearance and self-esteem.

How Can You Prevent Breaking Your Nose During Kayaking?

To prevent a broken nose while kayaking, consider the following tips:

When paddling, keep your paddle to the side, parallel to the boat, but not in front of your face.

Wear proper safety gear: Wear a helmet or a face shield to protect the face during falls or impacts.

Be aware of the surroundings: Be aware of the water conditions and if possible, avoid kayaking in areas with rocks or other hard surfaces.

Use proper paddling technique: Learn and practice proper paddling techniques to minimize the risk of injury.

What Are Some Stability and Mobility Exercises to Prevent Common Kayaking Injuries?

Kayaking requires a combination of stability, mobility, and core strength and therefore, maintaining proper physical conditioning is crucial in preventing kayaking injuries.

Here is a series of exercises to improve your stability and mobility in preparation for kayaking.

Starting Poses and Warm-Up

Begin by finding a neutral posture with hips over ankles and shoulders over hips.
Gently roll your wrists and neck to release tension.
Perform shoulder stretches, dropping one shoulder at a time to release neck tension.

Strengthening the Shoulders and Core

Transition to plank pose to engage your core and shoulders.
Move into up dog or cobra for spinal extension.
Flow into downward dog to stretch and strengthen the shoulders.

Warrior Poses for Stability

Step your right foot forward into warrior one pose, engaging the hips and shoulders.
Open into warrior two pose, focusing on relaxed shoulders and engaged core.
Perform extended side angle pose, feeling the stretch along the side of your body.

Twists and Hip Openers

Transition to side plank to challenge your balance and core strength.
Explore dolphin pose to engage the shoulders and build upper body strength.
Move into a seated twist to release tension and improve spinal mobility.
Cross-legged position helps open the hips, promoting overall flexibility.

Eagle Pose for Balance and Mobility

Practice eagle pose to improve balance and flexibility.
Option to challenge yourself by adding a leg wrap and sinking deeper into the pose.

Relaxation and Cool Down

Conclude the sequence with relaxation poses, such as lying on your back or sitting in a comfortable position.
Breathe deeply and allow your body to absorb the benefits of the practice.

That’s it. By incorporating this yoga sequence into your routine, you can enhance your kayaking performance and reduce the risk of injuries.

First Aid for Acute Injuries in Kayaking

Before embarking on any kayaking adventure, it’s essential to include a well-stocked first aid kit in your kayaking essentials.

Accidents can happen, and being prepared can make a significant difference in ensuring safety and timely medical assistance. One of the fundamental approaches to addressing acute injuries while kayaking is the “PRICE” method – Protect, Rest, Ice, Compression, and Elevation.

The PRICE Method: First Aid Basics for Acute Injuries in Kayaking

1. Protect:

If an injury occurs, prioritize the safety of the injured person and yourself.
Help them move to a safe location away from the water and any potential hazards.
Use any available materials (extra clothing, towels, etc.) to protect the injured area from further harm.

2. Rest:

Encourage the injured person to rest and avoid putting weight or strain on the injured area.
If the injury is severe, immobilization may be necessary to prevent further damage.
Avoid any unnecessary movement that could exacerbate the injury.

3. Ice:

Apply cold packs or ice wrapped in a cloth to the injured area.
Ice helps reduce swelling and provides pain relief.
Keep the ice on for 15-20 minutes, allowing the skin to recover between icing sessions.

4. Compression:

If possible, apply a compression bandage to the injured area.
The compression helps control swelling and supports the injured tissues.
Ensure that the bandage is not too tight, as it should allow proper circulation.

5. Elevation:

Raise the injured area above heart level, if feasible.
Elevation reduces swelling by allowing fluids to drain away from the injured site.
Use available materials like clothing or gear to provide elevation support.

Remember, while the PRICE method is a useful guideline for addressing acute injuries, it’s essential to assess the situation carefully. In case of severe or chronic injuries, excessive bleeding, fractures, or if the person is unconscious, immediate professional medical help should be sought.

Additional Tips:

Always carry a well-stocked first aid kit that includes bandages, antiseptics, adhesive tape, gauze, and other basic medical supplies.
Learn basic first-aid skills before heading out on a kayaking trip.
Be familiar with the area’s emergency contact numbers and nearby medical facilities.

Common Kayaking Injuries in a Nutshell

To sum it up, safeguarding against a variety of common kayaking injuries, including shoulder pain, wrist pain, elbow pain, lower back pain, external otitis, exostosis, tendinitis, sprained ankles, and broken noses, is paramount for a secure and enjoyable kayaking experience.

Additionally, by implementing proper techniques, integrating strengthening exercises, employing suitable gear, and remaining vigilant about one’s surroundings, kayakers can significantly mitigate the likelihood of these injuries.

Finally, incorporating stability and mobility exercises into their routines, along with carrying a well-equipped first aid kit, enhances preparedness, ensuring both safety and prompt medical assistance whenever necessary.

Frequently Asked Questions on the Most Common Kayaking Injuries

What is the most common injury in kayaking?

The most common injury in kayaking is shoulder pain, which can be caused by various factors such as overuse, improper technique, capsizing, or dislocation.

What are the injuries of kayaking?

Kayaking can cause a range of injuries, depending on the type and intensity of the activity, the environment, and the individual’s skill and fitness level.

Why does my body hurt after kayaking?

Your body may hurt after kayaking because you have used muscles that are not accustomed to the demands of paddling. Kayaking requires strength and endurance from your upper body, core, and lower body muscles. stretching.

Is kayaking hard on the body?

Kayaking is not hard on the body if you practice proper technique, warm up before paddling, and avoid overexerting yourself.