New Olympic Sports! Kayak Cross and Shoulder Tendinitis: Tips from a Senior Sports Therapist

With its recent inclusion in the Olympic Games, Kayak Cross offers a unique challenge by combining kayaking with cross-country racing. The high-energy nature of Kayak Cross demands both considerable strength and refined technical skills. Despite its thrill, the sport can place significant stress on the shoulder joints, increasing the risk of tendinitis.

Understanding Shoulder Tendinitis

Shoulder tendinitis involves inflammation of the tendons surrounding the shoulder joint. Athletes engaged in repetitive overhead activities, such as Kayak Cross participants, often suffer from this condition. Common indicators are pain, swelling, and a reduced range of shoulder motion.

My Experience with Shoulder Injuries

Since I was a professional athlete, I’ve experienced several shoulder injuries myself. My most challenging times were during peak competitive seasons when rigorous training sessions often resulted in shoulder soreness. With experience, I discovered the crucial role of proper conditioning, technique, and recovery. As a sports therapist now, I apply these insights to guide others and help them avoid the mistakes I made.

The Need for Precise Diagnosis in Shoulder Tendinitis

Accurately diagnosing shoulder tendinitis is key to treating it well, as different shoulder pains need different solutions. Shoulder tendinitis has several types, including rotator cuff tendinitis, biceps tendinitis, and supraspinatus tendinitis. Each type impacts different tendons and requires a distinct treatment approach. Creating a good treatment plan starts with knowing exactly where and how intense your shoulder pain is. At Perfect Balance Clinic, we perform thorough tests and use imaging to figure out what’s causing your pain. Accurate diagnosis of your shoulder tendinitis allows us to give you the best treatments. This might involve specific exercises and advanced methods like ultrasound or shockwave therapy. This helps you recover faster and get back to your activities with more confidence.

Preventing Shoulder Tendinitis: A Step-by-Step Guide

1. Warm-Up Properly: Make sure to do a thorough warm-up at the beginning. This should involve stretches and movements that get more blood flowing to your shoulder muscles. Arm circles, shoulder rolls, and exercises with a resistance band are effective.
2. Improve Your Rotator Cuff Strength: These muscles are key for shoulder stability. Add exercises like external rotations, internal rotations, and scapular retractions to your exercise routine. For instance, use a resistance band fixed to a stable point, keep your elbow close, and rotate your arm outward or inward to work these muscles.
3. Focus on Technique: Minimising shoulder stress starts with adopting the right paddling technique. Ensure that power comes from your core and legs, not just your upper body. Effective technique boosts performance and also lowers the likelihood of injury.
4. Incorporate Recovery into Your Routine: Recovery holds equal importance to training. Ice your shoulders following vigorous sessions and incorporate foam rollers or massage therapy to reduce muscle tension. We offer targeted sports massage therapy at Perfect Balance Clinic to aid in faster recovery and diminish inflammation.
5. Listen to Your Body: Don’t ignore pain. If you notice shoulder pain, act quickly to manage it. Rest, ice, compression, and elevation (RICE) can help with initial care. Should the pain persist, don’t hesitate to reach out to a professional.

Practical Exercises for Shoulder Health

Here are a couple of exercises I recommend to my clients at Perfect Balance Clinic:

Scapular Push-Ups:

• Begin in a push-up position.
• Keep your arms straight and press your shoulder blades together.
• Push through your hands to separate your shoulder blades.
• Perform 3 sets of 15 repetitions.

Wall Angels:

• Position yourself with your back against the wall and your feet around 6 inches away.
• Press your lower back to the wall and lift your arms to form a “W”.
• Gradually raise your arms to make a “Y”, then lower them back to “W”.
• Perform 3 sets of 10 repetitions.

Additional Advice

• Hydration and Good Nutrition: Keeping hydrated and eating a balanced diet helps your muscles recover and keeps your joints healthy. Add anti-inflammatory foods to your diet, such as berries, fatty fish, and leafy greens.
• Regular Check-Ups: Seeing a sports therapist or physiotherapist regularly helps you check your shoulder health and catch any problems early.
• Proper Equipment: Reduce shoulder strain by using well-designed paddles and supportive gear. Also, ensure your kayak and accessories are properly sized for you and fit your strength.
• Cross-Training: Varied workouts help keep your muscles balanced and avoid injuries from overusing them. Swimming, yoga, and Pilates improve your overall flexibility and strength, which benefits your shoulders.

Conclusion

With its exhilarating nature and excellent fitness benefits, Kayak Cross is a sport that offers great fun. However, safeguarding your shoulders is key to avoiding tendinitis. Ensure you warm up correctly, strengthen your rotator cuff, focus on technique, incorporate recovery, and heed your body’s signals to enjoy the sport and lower the risk of injury.

For professional help or customised advice, visit us at Perfect Balance Clinic. Our extensive experience and deep expertise in sports-related injuries are dedicated to keeping you active and pain-free.

Stay strong and paddle on!

For more information and to book an appointment, visit Perfect Balance Clinic.

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This article was written by our team of specialist therapists at Perfect Balance Clinic. If you would like more specific advice about how our team can help you with this condition or symptoms you may be having, please complete the contact form below and one of the team will get back to you shortly.