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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

How to Treat Paddleboarding Sport Injuries

1. 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.
2. 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.
3. 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.
4. 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.
5. 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.
6. 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.
7. 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.

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