Physical therapy corner - paddling Tips

The water can offer a cool escape as summer comes into full swing and the temperatures soar. Paddling is a great way to explore the waterways, and Maryland has many rivers and lakes to choose from. The Community Gear Closet has a few inflatable paddle boards, a canoe, and life vests to loan out if you want to try paddling this summer. Here are some essential things to consider for safety and a good experience before heading out.
 
Do your research beforehand: Gather information on where you plan to paddle. Every body of water has different regulations about paddling. These may include the types of paddle craft allowed, the boat length required, use fees, and permit requirements. Most of the Howard County lakes and reservoirs require permits and restrict the use of paddleboards and inflatable water crafts.  It is also important to research the body of water or river you are paddling on to educate yourself on potential hazards, such as strainers or unexpected rapids along your route.  Know your paddling capabilities and plan accordingly. Research the current water levels as very low or high water levels can lead to different types of hazards. 
 
Safety considerations: Always wear an appropriately fitting PFD that is the proper class for your activity. A whistle can also be helpful in an emergency.  Inform someone who will be on the land of your intended plan and route ahead of time.  Have plenty of drinking water and food. Be sure to wear sunscreen, sunglasses, and/or a wide-brimmed hat to protect yourself from the sun and the glare on the water. Check the weather conditions and forecast ahead of time.
 
Environmental considerations: It is also important to check the water quality where you plan to paddle. Run-off from the rain and bacteria or algae blooms in the summer can be hazardous to your health. If you plan on bringing a furry friend along, this is especially important, as blue-green algae blooms can be toxic to dogs. After paddling, be sure to rinse your vessel to prevent the transfer of aquatic species from one body of water to another.
 
Some exercises to prepare your body for paddling:

Open book stretch- start on your side with your knees and hips bent at a 90-degree angle. Lay your arms straight out in front of you at shoulder height, palms touching.  Slowly move your top arm away reaching for the floor on the opposite side of you so that your body rotates. Keep your knees together as you do this. Once the back of your top hand reaches the floor, hold the stretch for 10” and then slowly bring it back to the start position. Repeat 5-10X.

Russian twists: Sit on the ground with your knees bent so that your heels are touching the ground. Lean backward. Maintain a neutral spine position as you twist side to side. Hold a dumbbell or medicine ball as you do this to make it more challenging. Perform two sets of 10 reps.

Tricep press down
Holding a band in both hands, bend one elbow to anchor the band at shoulder height. Hold the bottom of the band with the other arm, elbow bent at 90 degrees at waist level. Straighten the bottom arm, pulling against the resistance on the band. You should feel the muscle in the back of the upper arm engaging as you straighten the elbow. Perform two sets of 10 reps.

Bent over row
Begin standing with your trunk bent forward, arms hanging to the floor with a dumbbell in each hand.  Bending at the elbow, pull one arm upwards so your hand moves toward your armpit. Squeeze your shoulders together. Slowly lower it back down and repeat with your other arm.  Perform 2 sets of 10 reps.

Author

Karyn Dulaney, PT, DPT, is a physical therapist who has practiced in outpatient orthopedics for almost 2 decades. She enjoys helping patients achieve their personal goals and maintain a healthy, active lifestyle. An avid outdoor enthusiast and competitor/participant in various adventure sports, she is passionate about helping others explore outdoor activities for the mental and physical health benefits that come with them. Karyn co-founded the  Community Gear Closet, which lends outdoor gear so others can have opportunities for their own outdoor adventures.