The Science of Canoeing By Richard Cox

Canoeing Injuries:
Causes, Prevention and Treatment
It might appear reasonable to suppose that an apparently simple non-contact sport like canoeing should not
induce injuries, but of course it does. The greater the volume and intensity of training, the greater the likelihood
of injury. Paddling up to 70-80 miles a week or travelling in excess of 7 mph. will soon locate the vulnerable
spots and there are few individuals who can cope with this sort of training for long without experiencing
difficulties. The vast majority of canoeing injuries are caused by technique and/or training faults. Unfortunately,
unlike running or swimming, canoeing has no large body of literature or cadre of physicians who understand the
mechanics of the sport.
What follows is a brief treatise on common problems experienced by paddlers and a few recommendations to
prevent and/or treat them. Those wishing to delve a little further into the subject are advised to read the texts
recommended on pp , especially the article by Walsh.
As we look at canoeing injuries in this chapter, we will forget the canoeist bruised by the paddle blade of a
fellow competitor or the paddler cut by an angler's fishing line and hook. These injuries are hopefully infrequent
and already adequately dealt with in general books on first aid. I will start with the subject of injury prevention,
since this is perhaps the most important consideration.
Flexibility
Although a much discussed aspect of training, flexibility is that part of the training programme which is most
conveniently left out when there are competing demands for time. Distances and times can easily be measured
and written up in the daily log, but flexibility cannot. The greater your total weekly mileage and/or the intensity
of your training, the tighter become your muscles and the more important flexibility exercises become.
Numerous exercises are described in Appendix I-V. These exercises should be included in the warm-up and
warm-down routines of every training session. An adequate warm-up, particularly on a cold day, is important in
preventing injuries.
Progression
Although it has already been mentioned several times, it is perhaps worth reiterating that training routines
should be progressively increased and that there is no sudden alteration in intensity or in volume of work, as this
predisposes the body to break down. As a rule of thumb, the increase in intensity and/or volume duration should
not exceed 10 per cent per week.
Not all injuries occur on the water, in fact, it is probably true to say that comparatively more take place in the
weight training room. As cautioned on pxxxx, it is important to first establish good technique using light
weights and to practise the exercises in adequate space having first checked the equipment for safety and
recruited a couple of spotters to assist when necessary.
Good technique on the water must also be established before intensive training is undertaken since this will help reduce the
occurrence of injuries.
Finally, good hygiene practices will reduce the chances of infection and bacteria entering the body. Blisters and
abrasions for example, are less likely to turn septic following showering, application of antiseptic cream and
regular thorough washing of clothing. Similarly, a good balanced diet should help prevent certain illnesses and
assist recovery should they take hold.
Blisters
A common problem experienced by most canoeists at one time or another is blistered hands. The pressure of the
skin rubbing on the shaft of the paddle, especially the control side, causes blisters on the pads of the fingers, on
the inside of the base of the thumb and other prominent areas of the palm. Blisters are most likely to arise
following a lay-off, stepping up intensity or duration of training, using new paddles, using pogies or having one's
hands wet over a long period of time.
Unfortunately there is little one can do to prevent blisters although smooth surfaced wider shafted paddles have
less of a tendency to rub them. Blisters also arise on the seat of many canoeists, especially following sprint
training and marathon races. A little foam padding on the canoe seat can help, providing it is securely adhered.
If you do get blisters, leave any small ones alone. If the blister is big and painful, first clean and disinfect the
surrounding area thoroughly and relieve the pressure by draining. Sterilize a needle and insert it horizontally into
the edge of the blister and allow the fluid to escape. Do not cut or tear the skin - leave it covering the blister with
a waterproof plaster to prevent infection. Surgical spirit will help harden the skin but must not be used if the
surface has been broken. Should the blisters turn septic then it is important to seek medical attention.
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