The Science of Canoeing By Richard Cox

Phase 0 No pain or soreness
Phase I Soreness after activity, usually gone in 24 hours
Phase II Mild stiffness and soreness before activity that disappears with warm up. No pain during
activity or Phase I pain after activity
Phase III Mild increase of Phase II pain, plus mild pain during activity, which does not alter activity.
Phase IV Pain during activity that alters activity
Phase V Constant pain even at rest
Using these standards, Walsh provides a rough guide for therapy of musculoskeletal origin that can be treated in
the absence of a physician. The guidelines are:
1) For acute injury put ice on the affected area. The schedule is 15-20 minutes,
six times a day.
2) After 48-72 hours of ice, begin local heat using a similar schedule. Wet heat,
using a wet towel wrapped around a hot water bottle, or similar, is most
effective. Alternating ice and heat treatment is also recommended.
3) Controlled use of anti-inflammatory agents such as Advit or Nuprin. It is
important not to misuse, or overuse these agents and to be aware that they may
cause gastrointestinal upset.
When localized injuries occur in the wrist, elbow etc., it is often possible to continue some other form of training
such as running or cycling. This helps to preserve a high level of cardio-respiratory fitness and is likely to help
prevent frustration or depression taking over the mood the highly competitive paddler.
Stitch
A stitch is the name given to a sharp pain experienced in the upper lateral abdomen. Although it is more likely to
occur in unfit canoeists it can occur amongst those in 'tiptop' condition. The cause is thought to be a lack of flow
of blood in the muscles used for respiration (i.e. intercostal muscles and the diaphragm) during vigorous
exercise. The pain will usually subside with a reduction in effort or a change of posture. If you are fit and
regularly experience stitch then you might try reducing your pace during the early part of the race and/or
adjusting your posture, especially if you have a tendency to lean forward in the boat preventing your respiratory
muscles from working properly.
Upset Stomach
Very few canoeists enjoy the pleasure of training on pollution free water, in fact it is true to say that all rivers,
canals, lakes and reservoirs are contaminated to some degree. It is also inevitable that canoeists will occasionally
have water splashed into their ears, eyes or mouth from the bow of the canoe, their paddle blade or those of other
paddlers. If water is taken in through the mouth then it is always wise to spit it out as a precautionary measure.
As well as thousands of micro- organisms and bacteria, some of which may cause illness, there may be poisons
or harmful pollutants which could have longer term effects. It goes without saying that only a fool drinks water
from the river no matter how thirsty s/he might be and, if only for personal hygiene, canoeists should shower and
change after each training session.
Illness
Few individuals avoid illness altogether. In fact, athletes undertaking strenuous training regimens are probably
more vulnerable to the everyday infections than members of the general public. The simple rule is, if you feel ill
do not train because you will feel even worse for trying and eventually you will have to stop as aches in the
joints or stabs in the stomach become more painful. Certainly colds, bronchitis, sore throats, and any respiratory
infections are not helped by rapid breathing through the mouth. Similarly with stomach upsets or any abdominal
pain - heavy exertion will not cure them.
Care must be exercised as to the amount of training after injury or illness. Even after a simple cold the canoeist
should not expect to be able to return immediately to hard training, instead a gradual period of rehabilitation is
required if the recovery is not to relapse and new problems, such as muscle strain, arise. To recover from the
more serious illnesses - glandular fever, operations etc. takes much longer and a doctor's advice should be
sought.