Pacific Paddler October 2016 - 47
Get ready
for distance
As regatta season has come to a close, the
training for distance season has begun. Here are
some tips to help keep healthy and avoid training
injuries.
Paddling injuries often occur from poor training,
poor technique, and inadequate rest. It's important
to find the right balance.
TIP 1: WARM UP
Before jumping in the canoe and paddling, you
can do your own warm up to get the right muscle
groups ready to paddle. Mimic what you will be
doing. You can do a light jog to get the blood
flowing through your whole body. Then get your
arms moving. Take your paddle and do some air
strokes, or do some strokes at the waters edge.
Remember to get your legs going too; alternating
lunges are a great way to get ready for paddling.
Then combine your arms and legs. Try holding
your lunge and doing some paddles-- about 15 on
one side, then switch legs, repeat 3 times each.
TIP 2: CHECK YOUR TECHNIQUE
Ask your coach for feedback as often as you can.
Your teammates can also give you feedback. Keep
in mind, as you fatigue, to really focus on technique.
Go back to the basics in your head and talk yourself
through them. Try to relax through your neck,
relax your jaw, keep your wrists neutral and make
sure you are not having a death grip on your
paddle. Really reach and pull through the
water using not just your arms but your
core and legs.
TIP 3: COOL DOWN
This is often the most overlooked part
of training. It is so important to let your
heart rate come down gradually. Do an
easy paddle, and you can even walk it
off after you get out of the canoe. This is
when you can do your static stretches, the
ones that you hold for at least 30 seconds.
Once you get home after practice, try
some foam rolling. Really focus on loosening up your spine where all of your
paddling muscles connect.
Start with the foam roller perpendicular to your spine. Place the roller on the ground
and roll by supporting your neck and using your
legs to move your body up and down on the foam
roller. Repeat for a couple of minutes. Then pick
a level just below your
shoulder blades and place
your hips on the ground.
Take a deep breath and
bend backwards over the
foam roller. Repeat 10
times, move up and repeat
at the next level. Pick a few
levels to stretch. Finally,
you can do a nice long
stretch for your chest by
lying on the foam roller
parallel to your spine and
moving your arms to the
side. Stay in that stretch for
a couple of minutes.
OCTOBER 2016
BY AMANDA WITKO PT, MPT
PACIFICPADDLER.com
47
http://wheredoesithurt.jacorehab.com/#/body
http://www.PACIFICPADDLER.com
Table of Contents for the Digital Edition of Pacific Paddler October 2016
Pacific Paddler October 2016 - 1
Pacific Paddler October 2016 - 2
Pacific Paddler October 2016 - 3
Pacific Paddler October 2016 - 4
Pacific Paddler October 2016 - 5
Pacific Paddler October 2016 - 6
Pacific Paddler October 2016 - 7
Pacific Paddler October 2016 - 8
Pacific Paddler October 2016 - 9
Pacific Paddler October 2016 - 10
Pacific Paddler October 2016 - 11
Pacific Paddler October 2016 - 12
Pacific Paddler October 2016 - 13
Pacific Paddler October 2016 - 14
Pacific Paddler October 2016 - 15
Pacific Paddler October 2016 - 16
Pacific Paddler October 2016 - 17
Pacific Paddler October 2016 - 18
Pacific Paddler October 2016 - 19
Pacific Paddler October 2016 - 20
Pacific Paddler October 2016 - 21
Pacific Paddler October 2016 - 22
Pacific Paddler October 2016 - 23
Pacific Paddler October 2016 - 24
Pacific Paddler October 2016 - 25
Pacific Paddler October 2016 - 26
Pacific Paddler October 2016 - 27
Pacific Paddler October 2016 - 28
Pacific Paddler October 2016 - 29
Pacific Paddler October 2016 - 30
Pacific Paddler October 2016 - 31
Pacific Paddler October 2016 - 32
Pacific Paddler October 2016 - 33
Pacific Paddler October 2016 - 34
Pacific Paddler October 2016 - 35
Pacific Paddler October 2016 - 36
Pacific Paddler October 2016 - 37
Pacific Paddler October 2016 - 38
Pacific Paddler October 2016 - 39
Pacific Paddler October 2016 - 40
Pacific Paddler October 2016 - 41
Pacific Paddler October 2016 - 42
Pacific Paddler October 2016 - 43
Pacific Paddler October 2016 - 44
Pacific Paddler October 2016 - 45
Pacific Paddler October 2016 - 46
Pacific Paddler October 2016 - 47
Pacific Paddler October 2016 - 48
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