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Shoulders
Shoulder injuries are common in paddling. There is no substitute for working with a great trainer or physical therapist to either recover from or avoid injury. Those that have worked with a pro know how effective small movements, done consistently over time can make huge changes.
From Manta on surfski.info “Overall, it is something that needs to be managed, mostly off the water with proper mobility and strengthening work and then a bit of stroke focus on the water. My stroke looks nothing like an ideal stroke, but it is the stroke that allows pain free paddling.There is life after shoulder surgery and even though I have limited strength and mobility, I can still get on the water. I will never win any races, but I will be out there for many, many years to come if I manage my physiology correctly. That should be the goal, longevity over the short term euphoria of beating a mate in a DW or winning a race in your age group.”
* Understanding shoulder pain - video
- Thoracic Shoulder Complex 4 Paddlers pdf Wave Physiotherapy - each photo of an exercise is linked to a youtube video demonstrating the exercise
- Discussion of injury, rehab, surgery
- Shoulder dislocation - Not common in flatwater or downwinding paddling - most likely encountered in shoulders already damaged in other activities and sports or for surfskiers who surf shore break which can easily cause more violent injury.
- Surfski.info report young french surfskier injured in surf
- Delayed dislocation for surfskier who previously badly injured his shoulder in surf without realizing how seriously.
Here are a few exercises that will keep your shoulders healthy for paddling.
Rehabbing Shoulder Impingement
This video shows how to remedy a very common issue with paddlers.
Y, T and I Series
Ys, Ts and Is strengthen the key shoulder muscles used in paddling. You can do them with resistance bands, but the TRX has advantages. With the TRX you can make micro adjustments in the amount of stress on your shoulders by simply moving your feet closer to the attachment point. It's very easy to fatigue your shoulders in 3 sets of 12-15 reps. Don't overdo these. Three times a week is optimal. Without enough rest between sessions, you will get worse results.
External and Internal Rotations
Add external and Internal rotations to the Ys, Ts and I and you'll have a good shoulder saving and strengthening routine. You can use a band, or some prefer weights.
Pectoral Muscle Release
Your pectoral muscles can be a major actor in your shoulder pain. To test this, try rolling your pecs as in the video below. If you find a ropey, tight muscle, focus your rolling there. Two minutes after a paddle and/or two minutes every day can release that muscle and reduce your shoulder tightness.
Deltoid Release
The deltoid release paired with the pectoral release can add years to your paddling. Roll and search for a ropey tight muscle and focus on it. Two minutes after a paddle and/or two minutes every day can release that muscle and reduce your shoulder tightness.
(The original video we liked was taken offline - you may want to search for Deltoid release on youtube and decide which videos are most helpful for your understanding and relief from shoulder tightness and reduced mobility)
Rolling Your Lats
Rolling your lats releases the strain on your shoulders. It is very painful when you start, but if you stick with it, your lats will release and your shoulders with thank you.
Thoracic Spine Mobility & Scapula Stability
More exercises, rolling, and stretching to reduce likelihood of shoulder impingement/rotator cuff problems
Local Professional Treatment
Please look for “injury and recovery” for your locale in Places to Surfski
Example: Bellingham Injury and Recovery
