17 Common Paddleboarding injuries (Prevention & Treatment)

Imagine gliding gracefully across the water on a paddleboard, experiencing the serenity and splendor of nature – until pain strikes!

Common paddleboarding sport injuries can ruin your adventure in a heartbeat.

Stay ahead of the game by learning about the injuries you may encounter while paddleboarding – from sprains and strains to fractures and marine animal attacks.

Read on and protect yourself from the unexpected while enjoying your favorite water escapade.

Sprains and Strains

Sprains and strains are common paddleboarding injuries that occur when ligaments or muscles stretch or tear due to overuse or sudden impact. Symptoms include pain, swelling, and potential loss of range of motion.

Paddlers should focus on proper warm-up and conditioning exercises to minimize the risk of these injuries and rest and seek medical attention when necessary.

Treatment Method:

Rest: Avoid stressing the injured area to allow proper healing.
Ice: Apply an ice pack for 15-20 minutes every 1-2 hours to reduce swelling and numb pain.
Compression: Use an elastic bandage for gentle compression to control swelling, but ensure it’s not too tight.
Elevation: Keep the injured area elevated above your heart to help reduce swelling.
Pain Relief: Use over-the-counter medications like ibuprofen or acetaminophen for pain and inflammation, following dosage instructions and consulting a healthcare provider if needed..

Cuts and Bruises

Cuts and bruises can result from collisions with objects or other paddlers, falls on the board, or sharp rocks when entering or exiting the water.

To prevent such injuries, always wear appropriate footwear and protective gear, and stay aware of your surroundings while paddleboarding.

Treatment Method:

Clean the Wound: Rinse the cut under lukewarm water to remove debris, then clean the area with mild soap. Avoid hydrogen peroxide or alcohol as they can delay healing.
Stop the Bleeding: Apply gentle pressure with a clean cloth or bandage until bleeding stops.
Apply an Antiseptic: Use an over-the-counter antibiotic ointment (e.g., Neosporin) to prevent infection.
Cover the Wound: Apply a sterile or adhesive bandage. Change it daily or if it becomes wet or dirty.
Monitor for Infection: Watch for increased redness, swelling, warmth, or pus. If these occur or if the wound isn’t healing in a few days, seek medical attention.

Shoulder Injuries

Shoulder injuries are common in paddleboarding, as the repetitive paddling motion can lead to inflammation or tearing in the muscles, tendons, or ligaments, known as rotator cuff injuries.

Treatment includes rest, ice, and strengthening exercises. Paddlers can reduce the risk of shoulder injuries by using proper paddling technique and engaging core muscles.

Treatment Method:

Rest: Avoid activities that worsen shoulder pain.
Ice: Apply ice for 15-20 minutes every few hours.
Pain Relievers: Use ibuprofen or acetaminophen to reduce pain and inflammation.
Physical Therapy: Consult a therapist for exercises to strengthen muscles and improve mobility.
Corticosteroid Injections: For severe cases, a doctor may use corticosteroids to reduce inflammation.

Back Injuries

Back injuries can result from poor paddling technique, overexertion, or a sudden movement, causing muscle strains, ligament sprains, or herniated discs.

Maintaining proper posture and engaging core muscles while paddleboarding can help prevent these injuries. If back pain persists, seek medical attention to prevent further complications.

Treatment Method:

Rest and Activity Modification: Avoid activities that aggravate back pain.
Ice and Heat Therapy: Apply ice packs for the first 48 hours, then switch to heat packs.
Pain Relief: Use over-the-counter NSAIDs as directed.
Strengthening Exercises: Perform core-strengthening exercises and gentle stretches.
Physical Therapy: Consider seeing a physical therapist.

Knee Injuries

Knee injuries in paddleboarding can occur due to overuse or sudden impact, causing inflammation, strains, or even dislocations.

Wearing knee support braces or practicing balance exercises can help prevent these injuries. If you experience knee pain while paddleboarding, take breaks and seek medical attention if necessary.

Treatment Method:

Rest and Activity Modification: Rest the injured knee and avoid movements that worsen pain.
Ice Therapy: Apply ice packs for 15-20 minutes every 1-2 hours during the first 48 hours.
Compression: Use an elastic bandage or knee brace.
Elevation: Keep the knee elevated.
Pain Relief: Take over-the-counter NSAIDs as directed.
Physical Therapy: Seek a physical therapist for tailored exercises and techniques.

Sunburn

Paddleboarders are susceptible to sunburn, especially during long hours on the water.

To prevent sunburn, wear sun-protective clothing, apply water-resistant sunscreen with a high SPF, and wear a wide-brimmed hat.

Treatment Method:

Cool the Skin: Take a cool bath or shower to soothe sunburned skin. Avoid hot water to prevent further irritation.
Apply Moisturizer: Use aloe vera gel or a fragrance-free moisturizer to hydrate and calm the skin. Avoid alcohol-based products.
Stay Hydrated: Drink plenty of water to support skin healing and overall hydration.
Pain Relief: Use over-the-counter pain relievers like ibuprofen or acetaminophen as directed. Consult a healthcare provider if needed.
Use Cool Compresses: Apply cool, damp cloths to affected areas to relieve discomfort and reduce swelling.
Avoid Peeling or Scratching: Let the skin heal on its own to prevent worsening irritation or infection.

Foot Injuries

Foot injuries can result from stepping on sharp objects or overusing certain foot muscles while paddleboarding.

Wearing appropriate water shoes can help prevent cuts and puncture wounds, and practicing proper foot positioning on the board can reduce muscle strain.

Treatment Method:

Rest and Activity Modification: Rest the injured foot and avoid putting weight on it. Apply ice packs for 15-20 minutes every 1-2 hours for the first 48 hours. Use a snug but not tight elastic bandage to control swelling and keep the foot elevated above heart level.
Foot Splint or Brace: Use as recommended by a healthcare provider.
Warm Soaks: After 48 hours, use warm foot soaks.
Massage Therapy: Gently massage the area, avoiding the injury itself.

Wrist Injuries

Wrist injuries, such as sprains or strains, can occur when paddling or falling onto an outstretched hand.

Strengthening wrist muscles and using proper paddling technique can help prevent these injuries.

Treatment Method:

Immobilization: Use a wrist splint or brace.
Gentle Range-of-Motion Exercises: Perform gentle exercises.
Strengthening Exercises: Gradually add wrist and forearm strengthening exercises.
Warm Soaks: Use warm soaks after 48 hours.
Topical Treatments: Apply anti-inflammatory creams or gels.

Dehydration

Dehydration is a common and easily preventable paddleboarding injury.

Paddlers should carry and frequently drink water while out on the water to stay hydrated, especially during hot weather or intense sessions.

Treatment Method:

Rehydrate with Fluids: Drink plenty of water and use oral rehydration solutions for severe dehydration.
Electrolyte Replacement: Consume drinks with electrolytes.
Cool Down: Move to a cooler environment.
Rest: Allow your body to recover.
Gradual Rehydration: Sip fluids slowly.
Cool Compresses: Apply cool, damp cloths to your skin.

Hypothermia

Paddleboarding in cold water or during colder months can lead to hypothermia, a dangerous drop in body temperature.

To prevent hypothermia, wear appropriate clothing, such as a wetsuit, and keep moving to generate body heat.

Treatment Method:

Get to a Warm Environment: Move the person to a warm, dry location.
Remove Wet Clothing: Replace wet clothes with dry, warm garments.
Warm the Body Gradually: Apply warm, dry compresses.
Warm Fluids: Provide warm, non-alcoholic, non-caffeinated beverages.
Encourage Gentle Movement: Encourage gentle movement if the person is alert.

Concussions

Concussions can result from falls or collisions while paddleboarding.

Wearing a helmet and being mindful of your surroundings can reduce the risk of concussions. If you suspect a concussion, seek medical attention immediately.

Treatment Method:

Immediate Rest: Cease all physical and cognitive activities.
Seek Medical Attention: Consult a healthcare provider.
Gradual Return to Activity: Follow a gradual return to activities protocol.
Rest and Sleep: Ensure plenty of rest and maintain a regular sleep schedule.
Manage Symptoms: Use acetaminophen for headaches.
Hydration and Nutrition: Stay hydrated and eat a balanced diet.
Avoid Screens and Bright Lights: Limit exposure to screens and bright lights.

Dislocations

Dislocations occur when bones are forcefully separated from their joints. Paddlers can experience shoulder, knee, or elbow dislocations due to falls or sudden impacts.

Strengthening muscles around the joints and using proper technique can help minimize the risk of dislocation.

Treatment Method:

Immobilize the Joint: Keep the dislocated joint still and immobilized. Do not attempt to relocate it yourself.
Seek Immediate Medical Attention: Go to the nearest emergency room or urgent care for professional evaluation and treatment.
Apply Ice: Apply ice packs to reduce swelling and numb pain. Use a cloth between the ice and skin to prevent frostbite. Ice for 15-20 minutes every 1-2 hours.
Pain Relief: Use over-the-counter pain relievers like ibuprofen or acetaminophen as directed for pain and inflammation.
Support the Joint: Use a splint or makeshift support to stabilize the joint until medical help is available. Avoid using the injured area.
Rehabilitation: Participate in a prescribed rehab program to restore range of motion, strength, and stability.

Eye Injuries

Eye injuries can result from splashing water, sand, or debris while paddleboarding.

Wearing sunglasses or goggles can protect your eyes from potential harm.

Treatment Method:

Rinse the Eye: Gently rinse the eye with clean, lukewarm water or saline solution to remove foreign objects or debris. Avoid rubbing the eye to prevent further damage.
Seek Medical Attention: For serious injuries like deep cuts, punctures, or significant pain, get immediate professional help from an eye specialist.
Protect the Eye: If there’s an embedded object or severe injury, cover the eye with a sterile bandage or clean cloth without applying pressure.
Avoid Contact: Do not remove embedded objects or use ointments without professional advice. Avoid touching or pressing on the injured eye.
Pain Relief: Use over-the-counter pain relievers like acetaminophen or ibuprofen for discomfort, following dosage instructions and consulting a healthcare provider if needed.
Apply Cold Compresses: For minor injuries, apply a cold compress to reduce swelling and pain, ensuring it’s not too cold and using a cloth to protect the skin.

Fractures

Fractures or broken bones can occur from falls or collisions while paddleboarding.

To prevent fractures, practice good balance and awareness, and consider using protective gear, like a helmet and wrist guards.

Treatment Method:

Immobilize the Fracture: Keep the limb still using a splint or makeshift support. Avoid realigning or moving the fractured bone.
Seek Immediate Medical Attention: Go to the nearest emergency room or urgent care for proper diagnosis and treatment. Fractures may require professional intervention like casting or surgery.
Apply Ice: Ice the injured area for 15-20 minutes every 1-2 hours to reduce swelling and numb pain. Use a cloth between the ice and skin to avoid frostbite.
Pain Relief: Take over-the-counter pain relievers like ibuprofen or acetaminophen as directed. Consult a healthcare provider if necessary.
Elevation: Keep the injured limb elevated above heart level to reduce swelling.
Protect the Area: Use a bandage or wrap to support the injury, ensuring it’s not too tight.
Rehabilitation: Participate in a rehabilitation program to restore strength, flexibility, and function.

Marine Animal Injuries

Marine animal injuries are rare but can occur when paddleboarders come in contact with wildlife, such as jellyfish, stingrays, or sharks.

Stay aware of your surroundings and avoid areas with known dangerous marine animals.

Treatment Method:

Immediate First Aid: Rinse the affected area with seawater, not fresh water. Avoid rubbing the area.
Remove Stingers or Spines: Carefully remove any stingers, spines, or tentacles with tweezers or a credit card edge. Wear gloves if possible to avoid further injury.
Apply Heat for Stings: For jellyfish stings, apply warm (not scalding) heat to the area for 20-30 minutes to neutralize toxins. Use a hot water soak or warm compress.
Clean the Wound: Gently clean the wound with soap and water. Avoid alcohol or hydrogen peroxide, which can irritate the area.
Apply Antiseptic: Use an antiseptic ointment like Neosporin to prevent infection.
Cover the Wound: Apply a sterile bandage or dressing. Change it daily or if it becomes wet or dirty.
Pain Relief: Take over-the-counter pain relievers such as ibuprofen or acetaminophen as directed. Consult a healthcare provider if needed.
Tetanus Shot: For puncture wounds or injuries from marine animals with dirty spines, check your tetanus vaccination status. A booster may be needed.

Drowning

Although unlikely for experienced paddleboarders, drowning is still possible, especially for beginners or in rough water conditions.

Always wear a life jacket and stay within your skill level to minimize the risk of drowning.

Treatment Method:

Immediate Rescue: Ensure your own safety first, then use a flotation device or long object to reach the drowning person. Call emergency services immediately.
Check for Breathing and Pulse: Once the person is out of the water, check if they are breathing and have a pulse. If they are not breathing or have no pulse, start CPR.
Perform CPR: If the person is unresponsive and not breathing, place the heel of one hand (or both hands) on the center of the chest. Press down hard and fast at 100-120 compressions per minute.
Positioning: If the person is breathing but unconscious, place them in the recovery position (on their side) to keep the airway clear and prevent choking.
Monitor and Warm: Keep the person warm with a blanket to prevent hypothermia. Monitor their condition for breathing difficulties or changes in consciousness.
Seek Immediate Medical Attention: Even if the person seems to recover, they should see a healthcare provider right away to check for potential complications like pulmonary edema or infection.

Tendonitis

Tendonitis, or inflammation of the tendons, can occur in various parts of the body, such as the wrists, shoulders, or knees, from repetitive paddling motions.

To prevent tendonitis, ensure a proper warm-up, use correct technique, and rest when experiencing pain or discomfort.

Treatment Method:

RICE method: Avoid activities that worsen the tendon, apply ice for 15-20 minutes every 1-2 hours during the first 48 hours using a cloth, use an elastic bandage or compression wrap, and keep the area elevated.
Pain Relief: Use over-the-counter pain relievers like ibuprofen or acetaminophen for pain and inflammation. Follow dosage instructions and consult a healthcare provider if needed.
Physical Therapy: A physical therapist can create a personalized rehabilitation program to improve flexibility, strength, and function while reducing pain.
Heat Therapy: After 48 hours, apply heat to relax tight muscles and improve blood flow. Use a warm compress or heating pad.
Supportive Devices: Use braces, splints, or supports if recommended to reduce strain and aid healing.
Massage Therapy: Gentle massage around the affected area can relieve muscle tension and improve circulation, but avoid massaging directly on the inflamed tendon.

How to Treat Paddleboarding Sport Injuries

Sprains, strains, and tendonitis often require rest, ice, and pain management. Focus on proper warm-up, strengthening exercises, and correct technique to minimize the risk of these injuries. Seek medical attention if symptoms persist or worsen.
Cuts, bruises, and foot injuries can be minimized by wearing appropriate footwear, protective gear, and being aware of your surroundings. Clean and dress any wounds properly to prevent infection, and seek medical attention if necessary.
Shoulder, back, and knee injuries may benefit from rest, ice, and strengthening exercises. Using proper paddling technique and engaging core muscles can help prevent these injuries. Seek medical attention if pain persists or worsens.
Wrist injuries can be prevented by strengthening wrist muscles and using proper paddling technique. In case of a sprain or strain, apply rest, ice, and pain management, and seek professional help if needed.
Sunburn prevention includes sun-protective clothing, water-resistant sunscreen with high SPF, and a wide-brimmed hat. Be especially mindful during long hours on the water or intense sunlight exposure.
Dehydration and hypothermia risk can be mitigated by dressing appropriately for weather conditions, staying hydrated by frequently drinking water, and keeping active to generate body heat.
Concussions, dislocations, fractures, and marine animal injuries may require immediate medical attention. Prevention involves wearing protective gear like helmets and wrist guards, practicing balance and awareness, and avoiding contact with dangerous wildlife.

How to Prevent Paddleboarding Sport Injuries

Paddleboarding is an increasingly popular water sport, but can lead to a variety of injuries if proper precautions are not taken.

Learn how to prevent common paddleboarding injuries and enjoy a safe experience out on the water.

Warm up and stretch before paddleboarding, focusing on areas like the groins, hips, and shoulders to reduce the risk of sprains and strains.
Wear appropriate footwear and protective gear, such as a helmet, wrist guards, and knee support braces, to prevent cuts, bruises, and other injuries.
Use proper paddling technique and engage core muscles to minimize the risk of shoulder, back, wrist, and knee injuries.
Stay aware of your surroundings and practice good balance to avoid collisions, falls, and marine animal injuries.
Wear sun-protective clothing and apply water-resistant sunscreen to prevent sunburn during long hours on the water.
Stay hydrated by carrying and frequently drinking water while paddleboarding, especially in hot weather or during intense sessions.
Dress appropriately for the weather and keep moving to generate body heat, reducing the risk of hypothermia in cold conditions.
Always wear a life jacket and stay within your skill level to minimize the risk of drowning, especially for beginners or in rough water conditions.

FAQ

What are common paddleboarding injuries and how can they be prevented?

Common injuries include sprains, strains, cuts, bruises, and back, shoulder, knee, and wrist injuries. Preventative measures include proper warm-up, using correct paddling technique, wearing appropriate footwear and protective gear, and staying aware of surroundings while on the water.

What can paddlers do to avoid sunburn and dehydration?

To prevent sunburn, wear sun-protective clothing, apply water-resistant sunscreen with a high SPF, and wear a wide-brimmed hat. Stay hydrated by carrying and frequently drinking water, especially during hot weather or intense paddleboarding sessions.

How can paddleboarders reduce the risk of hypothermia?

To reduce the risk of hypothermia, dress appropriately for cold conditions, such as wearing a wetsuit, and keep moving while on the water to generate body heat.

What safety gear is recommended for paddleboarding?

Safety gear for paddleboarding includes wearing a life jacket, appropriate footwear, helmet, wrist guards, knee support braces, sun-protective clothing, and sunglasses or goggles to protect the eyes from harm.