How to Prevent Shoulder Fatigue on Long SUP Trips
7-minute read
Have you experienced burning shoulders partway through a long SUP trip? Maybe even bad enough you had to turn around and head back to the launch?
(Photo courtesy of Kate Wright)
It’s disappointing! And could lead to days of soreness and even pain.
Since prevention is the best cure, here are some themes we’ll look into that will put you well on your way to preventing that kind of shoulder burn during a paddleboard excursion:
- Your technique
- Your gear
- Conditioning
- Recovery
We want you to fully enjoy your SUP trips—no matter their length. Let’s dig into how you can make sure your shoulders don’t give out on you.
What Causes Shoulder Fatigue When You SUP?
There could be several reasons why you may have experienced shoulder fatigue during a long paddle on your board.
One could be the overuse of your shoulders when you’ve not conditioned your muscles and joints to take such repetition. Because SUP is a physical activity, it’s important you treat it the same as you would any other physical activity. This is especially true if you plan to be on the water for hours at a time, like on a long trip.
(Photo courtesy of Scottie Peterson)
Another reason could be that you’re using wrong techniques that add to fatigue and soreness. Some of these are overreaching, only paddling on one side and poor posture.
Then, it could be that your supporting muscles aren’t strong enough to help, or you’re not using them at all. You’re relying on your shoulders to carry the full load, rather than seeing SUP as a full-body activity.
Finally, your gear may be working against you. Maybe you use the paddle that came with your board, and it’s not the right length for you, or it’s too heavy, or the grip doesn’t fit your hands. Maybe your board is too long and heavy, so you’re pulling more weight than you need to over and over again.
The good news is that any of these reasons can be recognized and fixed! Let’s look at how…
Learn and Master Proper SUP Technique
One of the biggest mistakes paddlers make—especially when just starting out—is to think their paddling strength comes from their arms and shoulders. In reality, the power behind your strokes should come from your core. We call this torso rotation.
When you stand on your board, your entire upper body (plus your hips) should be engaged. Your torso should rotate with each stroke. That way, your shoulders aren’t carrying the load and burning out fast.
(Photo courtesy of Emily Hendricks)
Another tip is to keep your shoulders relaxed, not hunched up to your neck and tense as you paddle.
A proper SUP stroke is to reach out comfortably ahead of you, plant your paddle, then draw it back until it’s even with your feet. That’s your release point. Overreaching can cause shoulder strain.
And be sure you hold your paddle correctly: The blade should be angled away from you, not towards you. It seems counterintuitive, but you want the blade to come out of the water at its exit point cleanly, without having to pull up a bunch of water with it.
Some more technique tips are:
- Keep a smooth, even cadence
- Match your strokes to the conditions
- Switch the side you paddle on so both shoulders are seeing about the same amount of work
Why Your Choice of Paddle Matters
A heavier paddle produces more shoulder fatigue than a lighter one. It’s simple physics. You’ll especially notice this over many hours. If your goal is to take long SUP trips, you owe it to yourself to invest in a quality, lightweight paddle.
It’s the materials used in the paddle that determine its weight. Common materials used for SUP paddles are aluminum, fiberglass and carbon. To give you an idea of the weight differences:
- Our Spark 85 2-piece aluminum paddle (fiberglass-reinforced polymer blade) weighs 28.5 ounces (808 g).
- Our Freedom 85 2-piece has a carbon shaft and the same blade as the Spark. It weighs 23.5 ounces (666 g), about a third of a pound.
- Our Malta Fiberglass 2-piece has a carbon shaft with a compression-molded fiberglass blade, and weighs just 20 ounces (567 g). That’s a half-pound difference from the aluminum model.
- Finally, our Malta Carbon 2-piece—carbon from tip-to-tip—weighs just 18 ounces (510 g)
Aqua Bound’s Malta Fiberglass SUP paddle (photo courtesy of Kate Wright)
To shave even more ounces off the weight, opt for a 1-piece instead of a 2-piece. Our Malta Carbon 1-piece weighs a mere 16.5 ounces (468 g). NOTE: A 1-piece paddle isn’t length-adjustable, though, so be sure you choose the right length for you.
The prices vary quite dramatically between these different models, as you’ll see if you click over to the sales pages. We always suggest that SUPers buy the lightest paddle they can afford. We’ve never had anyone say they regretted it.
A few ounces don’t seem like much when you just paddle for a few minutes. But after hours on the water, your shoulders will feel the difference.
A well-designed paddle isn’t just about the weight, though. The blade size and shape make a difference, and the grip’s comfort makes a big difference.
Besides your paddle, consider the type of paddleboard you want if you plan to take long trips with it. A narrower board is more streamlined in the water than a wider model. On a board designed for touring, your paddle strokes will take you further with less effort than on a board designed for stability.
Conditioning Off the Water Helps Reduce Fatigue On the Water
As with any other activity, the more physically fit you are, the less tired and sore you get during and after your activity.
To keep your shoulders in shape and protected from injury, key in on exercises for your rotator cuffs, upper back and arms. To add to your core strength for the constant torso rotation movements, focus on exercises for your core, hips and glutes.
(Photo courtesy of Scottie Peterson)
You’ll find all kinds of suggestions at your local gym or on YouTube. Our blog post Stay Fit During Paddling’s Off-Season has many options to get you started.
Take the time to gradually build up to the mileage you plan to paddle. You’ll enjoy it more and be less likely to injure your shoulder, which could keep you off the water for weeks at a time.
Keep Your Shoulders Strong During Your Long SUP Trip(s)
While you’re on one of your long SUP trips—whether hours or days—there are lots of strategies to keep your shoulders strong.
- Pace yourself: Don’t get too excited at the beginning and start off with too much energy. In fact, it’s always a good idea to start easy for a few minutes of warm-up.
- Take short rests along the way. Use your momentum and the wind or current to allow you to glide occasionally and save your energy.
- Switch sides often so you use all your muscle sets equally.
- Beware of wind and chop as they can really affect your endurance. Look for the most sheltered areas.
- Drink plenty of fluids as you paddle throughout the day. Have healthy snacks with you.
- When you’re on a snack break, take advantage of the time off to stretch and shake out your hands and arms.
- Be on the alert for any warning signs of fatigue like tingling, tightness or reduced energy.
- After a long SUP trip, take a rest day. Give your shoulders a break from other vigorous activity. Use a foam roller or ice pack if it feels good. And get plenty of sleep to let your body rejuvenate itself.
(Photo courtesy of Kate Wright)
Stand-up paddleboarding is a wonderful activity to get you outside and moving on the water. Your whole body is engaged either in paddling or balancing, so it’s an excellent activity to add to your fitness regimen. And with these tips, you can prevent any shoulder fatigue that might derail you.
What paddling questions can our friendly Customer Service team help you with? Contact us at 715-755-3405 or sales@aquabound.com, or choose our online chat option.
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