9 Common Kayaking injuries (Prevention & Treatment)

Imagine the thrill of slicing through sparkling waters, feeling the wind in your hair as you glide along in your kayak.

But beware, this adrenaline-pumping adventure might not be all fun and games!

Common kayaking sport injuries like sprains, strains, and tendonitis can put a damper on your outdoor escapades.

In this captivating article, we’ll explore common kayak injuries, their causes, and prevention tips, ensuring a safe and enjoyable kayaking experience.

Sprains (wrist, shoulder)

Sprains are a common kayaking injury that affects the wrist and shoulder joints due to the repetitive and forceful motion of paddling.

These injuries involve the stretching or tearing of ligaments, which are the strong bands of tissue connecting bones to other bones. Symptoms may include pain, swelling, and difficulty moving the affected joint.

Proper paddling techniques and adequate physical conditioning can help prevent sprains in kayaking enthusiasts.

Treatment methods:

• RICE Method: Rest, ice for 15-20 minutes every 1-2 hours for the first 48 hours, use compression, and keep the injured area elevated to reduce pain, swelling, and support healing.
• NSAIDs: Use ibuprofen to manage pain and reduce inflammation.
• Range-of-Motion Exercises: After initial pain subsides, do gentle exercises to restore movement.
• Physical Therapy: Work with a therapist on a rehab program to strengthen muscles and improve joint stability.
• Supportive Bracing: Use a splint or brace during activities for added support.

Strains (muscles)

Muscle strains are another prevalent injury in the kayaking world, as the sport requires intense upper body and core strength.

A strain, also known as a pulled muscle, occurs when muscle fibers are over-stretched or torn, resulting in pain, stiffness, and weakness.

Incorporating strength training exercises focusing on these muscle groups and maintaining proper form while kayaking can help mitigate the risk of strains.

Treatment methods:

• RICE Method: Rest, Ice, Compression, and Elevation to reduce swelling and pain.
• NSAIDs: Take anti-inflammatory medications like ibuprofen to manage pain and inflammation.
• Gentle Stretching: Perform gentle stretches to maintain flexibility and reduce stiffness once acute pain subsides.
• Gradual Strengthening Exercises: Engage in exercises to strengthen the affected muscle as healing progresses.

Cuts and abrasions

Cuts and abrasions can occur during kayaking due to close encounters with rocks, submerged objects, or equipment.

Although generally minor, these injuries can be painful and may lead to infection if not properly cared for.

To avoid these injuries, kayakers should practice caution in their surroundings and promptly clean and treat any wounds to prevent complications.

Treatment methods:

• Clean the Wound: Rinse with water; use mild soap if needed.
• Apply Antiseptic: Use an antiseptic to prevent infection.
• Cover with a Bandage: Apply a sterile bandage to protect the wound.
• Change Dressings: Replace daily or if wet/dirty.
• Monitor for Infection: Watch for redness, swelling, or pus; seek medical help if these occur.
• Keep Dry: Avoid soaking the wound and keep it dry during activities.

Bruises and contusions

Bruises, also known as contusions, are caused by impact trauma leading to broken blood vessels beneath the skin’s surface.

In kayaking, bruises can result from bumping into objects, colliding with another kayaker or falling onto hard surfaces.

Wearing protective gear and being aware of your surroundings can help reduce the occurrence of bruises and contusions during kayaking adventures.

Treatment methods:

• RICE Method: Rest, Ice, Compression, and Elevation to reduce swelling and pain.
• NSAIDs: Use ibuprofen for pain and inflammation.
• Heat Therapy: Apply heat after 48 hours to relax muscles.
• Gentle Massage: Massage gently to improve circulation and reduce stiffness.
• Protect the Area: Use padding or gear to avoid further impact.

Tendonitis

Tendonitis refers to the inflammation of tendons, which are the tough, fibrous cords that connect muscles to bones.

In kayaking, tendonitis commonly affects the wrists and elbows due to the repetitive motion of paddling.

Symptoms can include pain, stiffness, and swelling in the affected area.

To prevent tendonitis, kayakers should practice proper paddling techniques, warm-up before heading out on the water, and take regular breaks to reduce strain on the joints.

Treatment methods:

• RICE Method: Rest, Ice, Compression, and Elevation to reduce swelling and pain.
• NSAIDs: Take anti-inflammatory medications like ibuprofen to manage pain and reduce swelling.
• Gentle Stretching and Strengthening: Do specific exercises to improve flexibility and muscle strength after the acute phase.
• Physical Therapy: Work with a therapist on a tailored rehabilitation program for tendon recovery.

Dislocations (shoulder)

Shoulder dislocations are a more severe kayaking injury that occurs when the upper arm bone (humerus) separates from the shoulder blade (scapula) at the joint.

This often results in severe pain, swelling, and a visibly out-of-place shoulder joint. Dislocations usually occur in kayaking due to a forceful impact or extreme arm motions during paddling.

Strengthening the muscles surrounding the shoulder and learning safer paddling techniques can help mitigate the risk of dislocations.

Treatment methods:

• Immediate Medical Attention: Seek professional help to relocate the shoulder and check for injuries.
• Immobilization: Use a sling or brace to support the shoulder and prevent further injury.
• Ice Therapy: Apply ice for 15-20 minutes every 1-2 hours for the first 48 hours to reduce pain and swelling.
• Pain Management: Take prescribed or over-the-counter pain relievers as directed.
• Gentle Range-of-Motion Exercises: After medical clearance, do gentle exercises to restore movement and prevent stiffness.

Fractures (rare)

Fractures, or broken bones, are rare but severe injury that can occur in kayaking accidents.

Falling onto a hard surface or a collision at high speeds can cause fractures to bones in the arms, legs, or ribs.

While difficult to prevent entirely, wearing appropriate protective gear and being mindful of potential dangers during kayaking can help reduce the risk of fractures.

Treatment methods:

• Immediate Medical Attention: Seek medical help for diagnosis and treatment; imaging may be needed.
• Immobilization: Use a splint, cast, or brace to stabilize the fracture.
• Pain Management: Take prescribed or over-the-counter pain relievers as directed.
• Ice Therapy: Apply ice for 15-20 minutes several times a day to reduce swelling and pain.
• Elevation: Keep the injured area elevated above heart level to reduce swelling.
• Rest: Avoid using or putting weight on the injured area to ensure proper healing.
• Physical Therapy: After healing, use physical therapy to restore strength, flexibility, and function.

Drowning (rare)

Drowning is an uncommon but life-threatening risk associated with kayaking.

Capsizing or becoming trapped under the water can lead to drowning if the kayaker is unable to resurface or flip their kayak right-side-up.

To minimize this risk, it is essential to wear a lifejacket, practice self-rescue techniques, and kayak with experienced partners in safe water conditions.

Treatment methods:

• Call for Help: Contact emergency services immediately.
• Rescue Safely: If safe, pull the person from the water using a flotation device or reach-and-rescue technique.
• Check Breathing and Pulse: Check for breathing and pulse once on a stable surface.
• Start CPR if Necessary:
  • No Breathing, No Pulse: Begin CPR with 100-120 compressions per minute and a 30:2 compression-to-breath ratio.
  • Breathing but Unconscious: Place in the recovery position and monitor until help arrives.
  • Administer Rescue Breaths: If not breathing but has a pulse, give one breath every 5-6 seconds.

Hypothermia

Hypothermia is a dangerous condition that occurs when the body’s core temperature drops significantly due to prolonged exposure to cold water or air.

In kayaking, hypothermia can develop if an individual capsizes in cold water or remains outdoors in cold, wet conditions for extended periods.

Wearing appropriate clothing for the weather, such as a wet suit or dry suit, and knowing the signs of hypothermia can help prevent this potentially fatal condition in kayakers.

Treatment methods:

• Get Out of the Water: Move the person to a warm, dry area to stop heat loss.
• Remove Wet Clothing: Replace wet clothes with dry, warm ones or blankets.
• Warm Up Gradually: Use blankets, warm (not hot) drinks, and body heat to slowly raise body temperature. Avoid hot baths.
• Provide Warm Fluids: Offer warm, non-alcoholic, non-caffeinated drinks if the person is alert.
• Use Heat Packs: Apply heat packs or warm towels to armpits, chest, and groin, avoiding direct skin contact to prevent burns.

How to Treat Kayaking Sport Injuries

1. For sprains and strains, rest the affected area, apply ice to relieve pain and swelling, compress with a bandage, and elevate the limb when possible. Over-the-counter painkillers can also aid in symptom management. Severe cases may require physical therapy or professional medical attention.
2. Cuts, abrasions, bruises, and contusions should be cleaned and disinfected immediately, and if necessary, apply a bandage or dressing. For bruises, applying ice and elevating the affected area can help alleviate swelling. Severe injuries may require further medical evaluation.
3. Tendonitis treatment involves resting the affected area, applying ice, taking anti-inflammatory medications, and gently stretching the tendon. Avoiding strenuous activities until the tendon heals is crucial. In persistent cases, consult a healthcare professional for further evaluation and treatment.
4. Shoulder dislocations require immediate medical attention to reset the joint and minimize long-term damage. Afterward, the shoulder should be immobilized with a sling, and physical therapy may be necessary for a full recovery.
5. Fractures demand urgent medical care, as there may be a need for realignment, immobilization, or even surgery. After the fracture is addressed, physical therapy may be needed to regain strength and mobility.
6. Drowning incidents necessitate immediate rescue and CPR if the individual is unresponsive or not breathing. Emergency medical services should be contacted as soon as possible to assess and manage the situation.
7. Hypothermia treatment involves getting the individual out of cold, wet conditions, removing wet clothing, and warming them gradually with blankets or warm, dry clothing. Seek medical help, especially in severe cases where the individual exhibits confusion, lethargy, or loss of consciousness.

How to Prevent Kayaking Sport Injuries

Preventing common kayaking injuries is crucial for enjoying the sport safely and maintaining good health.

By following the appropriate tips and techniques, you can significantly reduce the risk of sprains, strains, and other potential dangers while paddling.

• Practice proper paddling techniques to reduce strain on wrists, shoulders, and muscles, preventing sprains, strains, and tendonitis.
• Participate in strength training exercises focusing on upper body and core muscles to build endurance and prevent muscle strains.
• Wear protective gear, such as helmets and life jackets, to minimize the risk of bruises, contusions, and drowning.
• Exercise caution in surroundings to avoid collisions, cuts, and abrasions from rocks or submerged objects.
• Warm up and take breaks regularly to prevent joint strains and tendonitis caused by repetitive paddling motion.
• Wear appropriate clothing for the weather, including wet suits or dry suits, to protect against hypothermia during cold conditions.
• Learn self-rescue techniques and kayak with experienced partners to minimize drowning risks.
• Strengthen shoulder muscles and adopt safer paddling techniques to reduce the chances of dislocations.

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