Canoeing and kayaking - preventing injury

Canoeing and kayaking are outdoor activities that people of all ages and fitness levels can enjoy. Injuries can happen, though, if your skills and equipment are not suited to the type of paddling you plan to do. With good preparation and common sense, you can avoid many potential paddling hazards.

Paddling covers a wide range of activities, from drifting along rivers or lakes to take in the view, to tackling white water rapids or sea surf, sprint racing or competing in marathons. Competitive and specialized pursuits such as sea kayaking or white water canoeing offer a greater challenge and may call for particular equipment, skills and experience.

Make sure your preparation and skills match the paddling activity you have planned. If you want to compete or simply improve your technique, look for local clubs, courses and workshops.

Common injuries#

Injuries associated with canoeing and kayaking include:

• Shoulder injuries – the muscular effort needed to push the paddle through the water can cause a strain or sprain.
• Wrist injuries – the repetitive motion of paddling can, over time, lead to overuse injuries of the wrist joints.
• Impact injuries – for example, someone who has fallen into the water risks being struck by the craft or by another object such as a floating log.
• Heat stress or dehydration – paddling often takes place in warm weather or on open water, where shade is scarce and sun exposure can be intense.
• Sunburn – overexposure to the sun can cause sunburn and skin damage. Radiation reflected off the water can increase ultraviolet (UV) exposure for paddlers.
• Hypothermia – falling into cold water without a wet suit can cause hypothermia, a dangerous and potentially fatal drop in body temperature.
• Drowning – the risk of drowning is present with any water-based activity, so taking proper precautions matters.

What increases your risk#

Some factors that can increase your risk of injury include:

• Inexperience – beginners may be more prone to injury because they lack the skills or technique the sport demands. Canoes and kayaks can be tricky to steer and can tip over.
• Poor technique – holding or moving your body incorrectly can put unnecessary strain on joints, muscles and ligaments.
• Choosing an unsuitable waterway – accidents are more likely if you paddle in water that is beyond your skill level or for which you are poorly equipped. Seek local knowledge when paddling somewhere for the first time, and consider air and water temperature, currents, tides and wave action.
• Not wearing protective equipment – life jackets, or personal flotation devices (PFDs), and helmets are essential safety equipment. Wear a life jacket whenever you paddle, and wear a helmet on or near moving water and rapids.
• Overtraining – training too much and too often can lead to a range of overuse injuries, particularly of the wrist and shoulder.

Staying fit and healthy#

Suggestions include:

• Exercise regularly to keep yourself in good physical condition.
• Warm up thoroughly before activity, including slow, sustained stretches.
• Cool down after activity, as stretching is an important part of your cool-down routine.
• Drink plenty of water before, during and after activity.

Dress for the conditions#

A wet suit or thermal clothing can protect against the cold, while a loose, light-colored, long-sleeved shirt and a hat protect against heat stress and sun exposure. Wear layers you can remove one at a time as needed.

Protect your skin from UV radiation and sun damage. Wear a hat, suitable clothing and quality sunglasses. Apply a high-protection, water-resistant sunscreen to all exposed skin and reapply regularly.

Develop your skills#

• Don’t go in the water if you have been drinking alcohol.
• Always tell someone about your plans, including where you intend to paddle and when you expect to return.
• Don’t canoe or kayak unless you are a competent swimmer.
• Don’t paddle alone.
• Don’t overestimate your skill or fitness – choose a waterway you can manage.
• Take lessons on how to safely enter and exit the craft at the shoreline, and to improve your paddling and safety techniques.
• If you fall into the water, stay with your craft and keep a firm grip on your paddle.
• Resist the temptation to walk through shallow water – your feet may get hooked on submerged objects. Swim instead.
• Learn first aid so you have the skills to deal with an emergency.

Check the weather#

• Check weather conditions before you paddle, including marine or mountain forecasts, relevant river flow levels for inland waters, and wind warnings for lakes and open water.
• Don’t paddle in extreme conditions such as high winds, a large swell, extreme temperatures, fog or thunderstorms.
• Avoid heat stress by paddling early in the morning or late in the afternoon during hot weather, and by using sun protection.
• Don’t paddle at night unless you are experienced, and only where you have a clear view of the route ahead.

Possible hazards#

• If you are paddling a waterway for the first time, check it out from land first.
• Watch for and avoid hazards such as overhanging or submerged branches, a high volume of water, unpredictable currents or a large swell, low water temperature, other craft, and wildlife.
• Talk to local paddlers for information specific to the waterway you plan to use.

Using your equipment#

• Make sure your canoe or kayak is secured safely to your vehicle’s roof rack when driving.
• Wear a helmet designed for paddling, with enough drain holes for instant drainage.
• Wear a life jacket that is the correct size for you, even if you are a strong swimmer. It is not enough to carry one inside the craft – if you are not wearing it, it will float away if you capsize.
• Use a paddle suited to your size, skill level and type of paddling.
• Consider fitting a whistle to your life jacket so you have a better chance of attracting attention if you need help.
• Never overload your craft – respect the load limits, and keep all equipment in good repair.

Treating injuries#

• Stop immediately if an injury occurs, to help prevent further damage.
• Seek prompt treatment of injury – early management means less time away from paddling.
• Treat soft tissue injuries (ligament sprains, muscle strains, bumps and bruises) with rest, ice, compression and elevation (raise the limb above your heart), and seek advice from a health professional.
• Treat sunburn or heat stress by moving to the shade, avoiding further sun exposure, drinking plenty of water and seeking medical help.
• Treat hypothermia by moving the person somewhere warm and dry, warming their body gradually with dry clothing and a thermal blanket, and providing a warm drink and food with adequate calories.
• Do not resume activity until you have fully recovered.

Key points#

• With preparation and common sense, you can avoid many potential paddling hazards.
• Sunburn from overexposure to the sun can cause sunburn and skin damage.
• Stretching is an important part of your cool-down routine.
• Seek prompt treatment of any injury.

Where to get help#