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 Stretching and injuries.

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Stephen Hamill
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PostSubject: Stretching and injuries.    Tue 06 Aug 2013, 5:53 pm

After paddling on thursday night i went home and my back was a bit sore. It gradually got worse and worse over the weekend and when i finally got to see a physiotherapist today i was informed i had torn a disc in my back.
He asked me do i stretch before getting on the water and i had to tell him i didnt. he said for the sport im in stretching before i get on the water is critical to prevent back injuries. it got me thinking that nobody in the club really stretches before paddling. its fine for sea kayakers and recreational kayakers not to stretch but for those doing whitewater and freestyle i think stretching should be taken a bit more seriously.

So im off the water for a month minimum and out of my playboat for probably two or three months to recover and when i finally do get back on the water I will be 100% stretching before every paddling trip.


Last edited by Stephen Hamill on Wed 07 Aug 2013, 6:18 pm; edited 1 time in total
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Sean (Gadget) Lynn
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PostSubject: Re: Stretching and injuries.    Tue 06 Aug 2013, 8:19 pm

stephen has a very valid point and i agree it's something we seem to overlook,once we have a level, under our belt .. ! there's a learning curve in there, for many of us .. ! get well slowly and the time off will fly .. ! easy to say, but possibly harder to put into practice .. ! will you be renting your gear, so it's doesn't get stiff and "rusty" .. ?
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micheal mc sweeney
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PostSubject: Re: Stretching and injuries.    Wed 07 Aug 2013, 10:15 am

Sorry to hear about your back Stephen. Good point about the warm up and stretching.

My back is fucked with a few years now, (mainly because of the building boom, and falling off stuff and being hit by a bus when I was drunk, but that's a whole other story). What I find helps, (apart from Ibuprofen, Voltaren & Tramadol), is some daily stretching. I got a stretching routine off my osteopath, (old people have these), which takes about 20 minutes. I try and do it at least once a day, more if my back is feeling bad, (pain is a great motivator).
I find a bit of cross training helps loosen things out as well and keeps me kind of fit. Running, hill walking & cycling for me, but whatever you're into. Swimming, football, lawn tennis, boxing, yoga, darts & snooker, going to the gym, poker etc, what ever floats your boat.

Get well, take care and get back on the water soon.
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Paul Heff
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PostSubject: Re: Stretching and injuries.    Wed 07 Aug 2013, 1:40 pm

Get well soon Stephen,

As another old person like Michael the best advice I can give is do your exercises when your supposed to, and only return to playboating when your back is ready (your mind will be ready to return a lot faster than your back!!)

You are correct that we have left the stretching thing slip, perhaps because we assume that paddlers are responsible enough to do it themselves before they get-on? Nevertheless, it is something that needs to be addressed, especially as playboating requires explosive muscle use which is much more likely to induce injury than pootling along the river.

Michael, would you oblige by letting us know your stretching routine?

micheal mc sweeney wrote:
My back is fucked with a few years now, (mainly because of the building boom, and falling off stuff and being hit by a bus when I was drunk, but that's a whole other story)
Sounds like an interesting story....

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micheal mc sweeney
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PostSubject: Re: Stretching and injuries.    Wed 07 Aug 2013, 2:57 pm

paul heff wrote:

Michael, would you oblige by letting us know your stretching routine?

No worries. I can show you Thursday if ye like, easier than trying to explain here. It's low stress stuff, a bit like yoga. May not be for everyone, but it seems to work for me. You will have to judge for yourselves if it's for you or not.
Lots of similar stuff on line as well, Yoga for paddlers, and the like.
Got this link from Fitz:
http://www.rapidmedia.com/kayaking/categories/skills/item/569-yoga-for-kayakers.html?utm_campaign=website&utm_source=sendgrid.com&utm_medium=email

Franco Ferro has a section on warm-up and stretching in his White Water book.
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Sean O'Sullivan
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PostSubject: Re: Stretching and injuries.    Wed 07 Aug 2013, 3:24 pm

Jaysus,
Sorry to hear that Stephen. Like Paul said, us older fella's have all probably been there, I've had my back problems as well. Stretching is very important and we do tend to forget about it. Interestingly enough its the sea kayakers I know who do the stretching most. Maybe because we are all old men, doing boring flat water paddling. Very Happy Very Happy Wink Wink 

Here are a few boring sea kayaking videos for you to watch while you're recovering from that injury.


http://www.youtube.com/watch?feature=player_embedded&v=SeyfJ_XQOz0


http://www.youtube.com/watch?v=WmXz6ODnTdo

http://www.youtube.com/watch?feature=player_embedded&v=lv6-QoH7Djo

http://www.youtube.com/watch?feature=player_embedded&v=hn1Mm3PmG8M

http://vimeo.com/50935182
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Darragh Burke
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PostSubject: Re: Stretching and injuries.    Wed 07 Aug 2013, 3:45 pm

http://www.knee-pain-explained.com/glute-stretches.html
http://www.spine-health.com/wellness/exercise/stretching-back-pain-relief
have some good stuff.
upward dog/downward dog/childs pose from yoga
pick whatever combination gives you relief and do them either every morning or night.
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Paul Heff
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PostSubject: Re: Stretching and injuries.    Wed 07 Aug 2013, 5:15 pm

micheal mc sweeney wrote:
..........Franco Ferrero has a section on warm-up and stretching in his White Water book.
That raises a very good question, who has my copy of this book??? scratch scratch

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Stephen Hamill
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PostSubject: Re: Stretching and injuries.    Wed 07 Aug 2013, 6:17 pm

Sean O'Sullivan wrote:


Here are a few boring sea kayaking videos for you to watch while you're recovering from that injury.


nah not enough waterfalls and/or playboating for my taste

https://vimeo.com/70786831

https://vimeo.com/63993627

much better Smile 
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Stephen Hamill
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PostSubject: Re: Stretching and injuries.    Mon 12 Aug 2013, 9:30 am

Fantastic news! I'm back on the water in 2 and a half weeks and back playboating by October! WINNING AT LIFE!! Very Happy Very Happy Very Happy Very Happy Very Happy Very Happy Very Happy 
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mickeyb
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PostSubject: Re: Stretching and injuries.    Wed 14 Aug 2013, 9:49 am

Go super slow when you're back Steve,
When I went back I promised myself i'd be good, avoid tricks, and for surf only go out when its small.
First playboat session I went mucking about in the weir, and first surf session was 5ft+ at Castlefreke.
Reckon between the two of them I ended up setting recovery back a good 4 weeks.

About the stretching malarky, for starting your session, most important is warming up. Getting the muscles moving, this can be done on land or in the boat, some gentle drills before you try wrench your joints apart with super cool moves.
I usually do some short forward and backward bursts, a little bit of rotation with low angle cartwheel stuff, but nothing strenuous for a good 15/20 mins.

Stretching is most important when you are finished tho, to loosen out tight muscles, and also so they don't cool down too quickly.

Also, for those fond of a tipple, BOOZE is bad when it comes to injury recovery.
Number of reasons:
1. Any exercise/stretching you do after a night out, you are likely to do it wrong and mess yourself up
2. Any boozing your are likely to do while injured, is prob gonna lead you to forget the pain and do something stupid = longer recovery
3. Slows down your central nervous system, therefore increasing the time it takes your body to heal any damaged tissue.

I wish I had known 5 years ago what i know about injuries now. Would have made things alot easier Smile
Get well boyo,
Mickey( with the bust back, ruined shoulder, and pretty much no right knee anymore )
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