Kayaking: returning after an injury

Risks and order of return

Repeated trunk rotation and pulling tire shoulders, back and wrists; resume at a slow pace, on calm water, with few strokes.

Kayaking: short outings on calm water with a long, easy stroke. Trunk rotation should do the work, not just the arms.

Bringing the movement back in four stages

1. 1

   A few paddle strokes on calm water, short sessions.

2. 2

   More volume on calm water, long and regular strokes, no explosive effort.

3. 3

   Moderate intensity, small currents or small waves, short sets.

4. 4

   White water, intense sets, speed and competition.

Common injuries in this sport

• Shoulder (rotator cuff)Keep the elbows low, paddle without forcing and with few strokes at first.
• WristKeep the wrist neutral, avoid squeezing the paddle and take frequent breaks.
• Lower back (lumbar)Use trunk rotation rather than the arms, and support the lower back.

Preparation exercises

• Trunk rotation with band

  Band anchored at chest height, rotate the trunk slowly keeping the arms straight and the hips steady.

  To start: 3 sets of 10 per side, 3 seconds back, every other day.

  Variations, mistakes and progression

  Easier

  Lighter band, small range.

  Harder

  Stronger band, bigger movement.

  Common mistakes

  • Turning the hips with the trunk.
  • Bending the arms.

  Moving on

  When 3 × 12 is easy with no back pain the next day.

• Anti-rotation press (Pallof)

  Band anchored at your side, hands at the chest: press the arms forward and resist the trunk rotating, 5 seconds.

  To start: 3 sets of 8 per side, 5 seconds with arms straight, every other day.

  Variations, mistakes and progression

  Easier

  Lighter band, closer to the anchor.

  Harder

  Stronger band, then half-kneeling or standing with feet together.

  Common mistakes

  • Letting the trunk rotate.
  • Holding your breath.

  Moving on

  When 3 × 10 is easy without the trunk moving.

• External rotation with band

  Elbow against the body, bent to 90 degrees, rotate the forearm outwards then return slowly.

  To start: 3 sets of 12, 3 seconds back, every other day.

  Variations, mistakes and progression

  Easier

  No band, or lying on your side without weight.

  Harder

  Stronger band, then with the arm out at 90 degrees.

  Common mistakes

  • Lifting the elbow away from the body.
  • Turning the trunk to help.

  Moving on

  When 3 × 15 is easy with no shoulder pain.

• Scapular retraction (band row)

  Band anchored in front of you, pull the elbows back bringing the shoulder blades together, return over 3 seconds.

  To start: 3 sets of 12, 3 seconds back, every other day.

  Variations, mistakes and progression

  Easier

  No band, just bring the shoulder blades together.

  Harder

  Stronger band, with a 2-second hold at the back.

  Common mistakes

  • Shrugging the shoulders to the ears.
  • Pulling with the hands rather than the shoulder blades.

  Moving on

  When 3 × 15 with a medium band is easy.

• Gentle wrist mobility

  Slow circles and flexion–extension of the wrist, arm supported, without forcing. 1 to 2 minutes.

  To start: 1 to 2 minutes, 2 to 3 times a day.

  Variations, mistakes and progression

  Easier

  Smaller range.

  Harder

  Bigger range, still without forcing.

  Common mistakes

  • Forcing at the end of the movement.
  • Doing it fast.

  Moving on

  This is a mobility exercise: keep it as a warm-up.

• Straight-arm band pulldown

  Band anchored high in front of you, trunk slightly forward: pull your almost straight arms down to your thighs, lowering the shoulder blades like a swimming stroke, then return over 3 seconds.

  To start: 3 sets of 12, 3 seconds back, every other day.

  Variations, mistakes and progression

  Easier

  Lighter band, smaller range.

  Harder

  Stronger band, then one arm at a time, alternating like front crawl.

  Common mistakes

  • Bending the elbows and pulling with the biceps.
  • Shrugging the shoulders on the way back.

  Moving on

  When 3 × 15 is easy with no shoulder pain: bring back your sport’s movement at low intensity.

• Band wood chop

  Band anchored high to one side, arms almost straight: pull diagonally down towards the opposite hip, turning your chest and pivoting on the back foot, then return slowly.

  To start: 3 sets of 10 per side, 3 seconds back, every other day.

  Variations, mistakes and progression

  Easier

  Lighter band, small rotation, feet fixed.

  Harder

  Stronger band, faster on the way down (always slow on the way back), then from low to high.

  Common mistakes

  • Pulling with the arms without turning the hips.
  • Rounding the back at the end of the movement.

  Moving on

  When 3 × 12 is easy with no back or shoulder pain the next day: bring back your sport’s movement at reduced speed.

The doses are starting points. Stay at 2 out of 10 discomfort at most, during and the next day; otherwise switch to the easier version or go back to the previous exercise.

Equipment and set-up

• Paddle of the right length, with a shaft not too thick for the hand.
• Life jacket and clothing suited to the water.
• A stable seated position, footrests adjusted, back supported.