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Water sports are a great way to stay active and have fun during summer. Summer water fun shouldn’t come with a sore back. Kayaking, paddleboarding, and swimming all demand core stability and shoulder endurance. Without proper preparation, they can lead to injuries like muscle strains, sprains, shoulder pain, or low back injuries. Overuse injuries can sneak in quickly, especially in the neck and upper back.
You can reduce your risk of injury with a few smart habits:
- Warm Up First - Light stretching and movement preparation help activate your muscles and reduce the risk of injury.
- Wear the Right Gear for Your Sport - Wearing gloves for skiing or a wetsuit for surfing helps you stay safe and perform your best.
- Strengthen Your Trunk - Trunk muscles support balance, coordination, and help protect your spine during movement and falls.
- Ease Into Activity - Start with shorter sessions or gentler conditions, especially if you're new or getting back into it.
- Don't Underestimate The Sun - Wear sunscreen, drink water, and limit alcohol because it dehydrates and drags you down.
- Listen to Your Body - If something feels off, then stop. Don't ignore pain, fatigue, or dizziness. Rest and hydrate.
The Takeaway
While you're in the summer sun and enjoying those water sports, you'll use a lot of muscles and some you might not normally use. So, stretch before your activity to avoid pulling any muscles. Like with any sport, it takes practice. Give yourself time to be new to the activity and know your limits. Be sure to wear helmets, life jackets and other proper gear to protect yourself from water sport injuries. Remember, it doesn't matter how good a swimmer you are because fatigue can affect the most skilled swimmer in the water. Take breaks to rest your body and stay hydrated. For quick reference, check out the infographic below so you can enjoy the water all summer long.
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