Hello,
I have been paddling the past couple of years... I have been getting really sore/stiff forearms to the point where it is very hard to hold on too my paddle. It starts within 10 minutes of paddling. Today I had a TT and was was moving pretty good... but then about the 10 minute mark my forearms got so stiff and sore it was so hard to pull and grip my paddle.
Has anyone experienced this? What did you do to get rid of it? I was told to drink a sugary drink about 15 minutes before a hard race or paddle.
Any help or ideas would be great!
Cheers
Submitted by JasonL on Sun, 03/01/2009 - 3:09pm
Relax your grip.
#1 Sun, 03/01/2009 - 3:32pm
Jim is spot on. On the humorous side, I think you're going to get slammed on this one. Want to step up, poops?
#2 Sun, 03/01/2009 - 3:46pm
Pain is weakness leaving the body.
#3 Sun, 03/01/2009 - 3:56pm
Thanks Jim... I have tried to focus on a very relaxed grip... but still not working. I'm going to keep on focusing on that!
#4 Sun, 03/01/2009 - 4:11pm
Besides relaxing your grip work harder with your lats, as in less arm paddling. You may have tendinitis. It may be controversial but I have used DMSO to treat my tendinitis topically. Worked wonders for me. Google DMSO and see if it's for you.
#5 Sun, 03/01/2009 - 5:06pm
jason,
i used to have the same exact problem as you. just focus on having a lighter stroke with more finness, one trick i have done before a time trial to block the tight forearms is to gulp down some sea water right before, or to take salt tablets
#6 Sun, 03/01/2009 - 5:49pm
Jimmy Kincaid call's it, "spinning the ball". You're getting good input.
#7 Sun, 03/01/2009 - 6:39pm
There this exercise where strength arms, you wind up a weight with a rope and a short piece of broom handle. that would help strengthen the for arms. and this exercise squeezing a rubber ball.
#8 Sun, 03/01/2009 - 8:15pm
think of your bottom hand as a hook that your pulling with your lat and core rotation. it takes time. it wont just go away over night if your new to paddling. your forearm will get pumped up a bit anyway from proper technique at first if your not used to pulling that hard. once you get conditioned and really get the focus off the death grip itll improve for sure. took me months but eventually you wont even hold on with all your fingers on your reach.
#9 Sun, 03/01/2009 - 8:31pm
try gripping you paddle using only your thumbs. it will seem awkward at first, but once you get used to it, this technique will pay dividends.
but seriously, relax your hands...and if you really want to go for strengthening, get one of those gyroball thingys. they work super good and will get your forearms burning in seconds. think they're about 20 bucks or so. it could be worth it if it helps.
#10 Sun, 03/01/2009 - 9:30pm
I'd be willing to wager a large sum of money that at some point in your stroke you're curling your forearm more than needed. Usually this is performed at the exit point of the stroke. Since your forearms are small muscles and hence fatigue quickly, they soon will tire and burn from the over use. The fix? Stop it.
Jibofo, I am truly offended that you think I would hop on this in an immature fashion. Just because Jason doesn't feverishly cross train his forearms like the rest of us guys around here doesn't mean we should lower ourselves to such a level. I never rarely have paddling related forearm trouble, in fact I just had an amazing forearm session and am having trouble typing at this moment.
Jason also you might want to look up the dutch rudder or double dutch rudder forearm exercise. It will help with your issue.
popie!
#11 Sun, 03/01/2009 - 9:32pm
Thanks for all the input guys! I'm going to try all the advice that you guys have given, except for Poops last one. Even though I don't know you... for some reason I think your joking around. :).... besides that... I think you might be right. I might be exiting the way you described.... I do curl my wrist in when I exit.
Then another question... how do you guys exit?
I've been weight lifting for along time... do you think I should lay off of that? It was suggested that I am transferring the same type of death grip over to paddling??
Again thanks for all advice guys! Anymore would be helpful... I need to isolate this problem.
#12 Mon, 03/02/2009 - 4:42am
poops,
Maybe he's paddling rudderless.
#13 Mon, 03/02/2009 - 5:44am
JasonL,
I have a couple of things to consider.
Are you warming up and stretching enough?
Depending on your paddling technique, your paddle might be too long?
Also, the handle of the paddle is important. You can try friends' paddles and see how that works for you.
How tall are you? What length paddle do you use? and what type of OC-1 do you have? How long are your time-trials?
#14 Mon, 03/02/2009 - 5:55am
Hey Kona
I warmup for 10 minutes and stretch right after the warmup.
I'm 5'9", I have 49" paddle and I have a Zephyr. Right now they are 5km sprints.
Thanks
#15 Mon, 03/02/2009 - 6:22am
Jason sand off the chines with 60 grit paper. It'll cross train your arms and make the canoe faster.
#16 Mon, 03/02/2009 - 6:35am
What type of paddle do you have? Also how many minutes into the sprint does it really cramp up bad?
#17 Mon, 03/02/2009 - 6:35am
Wow. Im 5'9, paddle a Zephyr, and use a 49" paddle. Alot of guys curl their wrists. Some dont. I do maybe just a touch. I was taught to act like my top hand is connected to a rubber band that has been pulled tight, or like im tossing a frisbee on my return so I dont curl much. On the John Puakea/danny Ching clinic videos John sais that basically, if you get the paddle in and out quietly your on the right path. I wouldnt try to get overly technical with this one. You want to drop your shoulder and rotate your core up to your catch and pull back with your lat and reverse rotation of your core while remembering to not squeeze the life out of the paddle. Im willing to bet you money that its your death grip thats giving you the "pump" thats making it tough to hold on to your paddle after a short period of time. Trying to apply your power through your hands, especially on sprint type runs, will do exactly what you describe. There are a lot of possible causes and fixes but most will agree that that is the most probable especially for novice paddlers like us.
#18 Mon, 03/02/2009 - 6:36am
By the Way-
I am asking all of these questions in the hopes that the super coaches-Tom Connor or Sean M. will grace us with knowledge
#19 Mon, 03/02/2009 - 6:38am
Painteur you are too funny. I cant wait for whatever canoe I paddle next just so I can use all these chine jokes.
#20 Mon, 03/02/2009 - 6:38am
Hey Kona, I have a Xylo... Ask as much as you want, because I guess it is hard to diagnose this problem without seeing how I paddle.
jpi92109... I was taught to have the little curl in my wrist to have that exit... maybe I'm over doing???
Do you guys think I wacky shaft/ bent shaft would help?
I'm starting to think it I def need to loosen my grip.
#21 Mon, 03/02/2009 - 7:15am
doing sprints is more commong to get that kine ache.
if i were you, i would try to finess'em just bitting your blade through your ABS.
its so hard to explain, but as i recall the same happended to me, when i was younger, higher rate, and full blast of arms action.
just as a feedback, i would forget about your time (be slower) but concentrate to be fluent on planting your blade clean all the way to the front, and bringging your canoe pass the entry by using your ABS.....WITH A SLOWER STROKE RATE.
aloha from Argentina.
#22 Mon, 03/02/2009 - 7:54am
jibofo, good point. But the dutch rudder would still help, especially the double dutch rudder.
I'm a little disappointed that no one looked up the dutch and double dutch rudder.
#23 Mon, 03/02/2009 - 8:12am
oh, I'm sure they all looked it up, just everyone's gone serious.
#24 Mon, 03/02/2009 - 8:26am
Ok good. I was worried a little while there. I am actually surprised how serious this thread has been. Its a little sad at the same time. Where's the OCP mafia??!!?!
#25 Mon, 03/02/2009 - 8:30am
http://www.urbandictionary.com/define.php?term=dutch+rudder
Number 6 makes the most sense.
#26 Mon, 03/02/2009 - 8:58am
I had a similar problem last year that developed into a nasty case of "golfers elbow" The wrist curling on recovery was the main culprit, followed by gripping the paddle too hard. Besides correcting these bad practices, I routinely stretch my forearms before and after a workout and do deep tissue massage on my forearms a few hours, working the muscles from elbow to wrist with alot of force after a hard paddle. Since making this a habit, the problem has not reappeared despite longer and harder paddles compared to when the problem first occurred.
Zumapop
#27 Mon, 03/02/2009 - 10:16am
Ok Ok I can't help myself here. Ok pretend you have my sense of humor (sophisticated and appropriate) and read this quote.
"I routinely stretch my forearms before and after a workout and do deep tissue massage on my forearms a few hours, working the muscles from elbow to wrist with alot of force after a hard paddle. Since making this a habit, the problem has not reappeared despite longer and harder paddles compared to when the problem first occurred."
#28 Mon, 03/02/2009 - 11:32am
Must be the economic situation, people are getting way too tense and serious. Can't believe all these people with stiff forearms.
#29 Mon, 03/02/2009 - 11:45am
I can't imagine the pain If I'd be massaging my forearms for a FEW HOURS after a hard paddle.
#30 Mon, 03/02/2009 - 11:56am
DMSO... Painteur, I haven't heard of that product in a long time. You are absolutely correct. That is an incredible product, but I thought they stopped making it or it became illegal in the USA. I used to use that product when I was wrestling, the results were amazing. I am very interested on where it's sold so I can pick some up. The down side to DMSO is the smell. If you like smell of rotten eggs and ass, then you'll love it
Pilikua
#31 Mon, 03/02/2009 - 12:11pm
You have gotten older over the past couple of years, so three things are going to happen.
First your hearing will go.
Then your forearms will begin to ache and your memory wil go.
Can't remember what the third thing is .
When did they start putting rudders on canoes?
~~~~~~~~~~
YankeeHo'okele
"Anyone can steer the ship when the sea is calm" - Syrus Publilius
#32 Mon, 03/02/2009 - 12:15pm
A few hours later...bad proofreading
#33 Mon, 03/02/2009 - 12:32pm
pilikuakolonahe
nothing illegal about DMSO. The only thing illegal is selling it for medical use, although "Rimso 50" a DMSO product has been approved, by prescription only, to be injected into the bladder for interstitial cystitis. I know, too much information. After looking around on the net I found these guys:
http://www.dmso-use.com/index.html
They have comprehensive info on the topic and seem to be the most contamination conscious among many. Also they have their place 6 blocks away from my work so I know where they live... if you know what I mean ;-)
On my biology it smells like garlic for 3 minutes. No complaints from the wife,
yet.
#34 Mon, 03/02/2009 - 12:41pm
JasonL
When I used to kayak whitewater, if our forearms got tight, we would open the fingers up on the upper hand that is pushing the top of the paddle forward. It worked, and I use it sometimes on the t-grip paddle too. Try it, just open up your top hand like you're waving to someone ahead of you, keeping your thumb hooked under the t-grip.
You don't even have to do it every stroke, maybe just a few strokes every other change or so, to give the muscles in your forearms a break.
Let us know what works.
#35 Mon, 03/02/2009 - 4:23pm
Enjoy.
#36 Mon, 03/02/2009 - 5:15pm
UNREAL ANALOGY CHINEBOY, makes sense.
mahalo for sharing, words dont come easy to me, and i must have an apropiated way to pass on since iam the head coach of my club, so i am learning as i do.
aloha from Argentina.
#37 Tue, 03/03/2009 - 3:31am
I have a crook right forearm from Surfing.
Surfing paddling sites!
Just another victim!@#$
Now my left arm, well I am left handed, that is a whole other story.
Now being half serious, I used to suffer terribly after paddling a marathon when I had an old 4WD that had no power steering. Arms were dropping off by the time I got home.
#38 Tue, 03/03/2009 - 8:20am
Thanks for all the great feedback. i'm going to try some of the advice you guys have given me and let you know how it goes! Thanks again.
#39 Tue, 03/03/2009 - 8:19am
Chineboy is right one especially the wiggle on the top hand. When I had the same problem I wiggled "piano-style" the fingers of my bottom hand as well. Obviously during during the recovery part of the stroke. Touch your forearm when you do that and you feel all forearm muscles are moving. Should keep or get things loose before you clamp down with your bionic death grip :-)
#40 Tue, 03/03/2009 - 9:52am
It all keeps coming down to over gripping. Just like riding a bike, your hands are on the bars but no need to grip hard. Just relax.
#41 Tue, 03/03/2009 - 11:29am
Actually Painteur I play the piano more on the stroke to try and relax. No idea what I do on recovery I'll think about it next time out.
What tunes do you play while paddling? Billy Joel, Joe Cocker?
I kind of favor liberacci, but man I keep getting my fluffy glitter shirt all wet in the boat.
#42 Wed, 03/04/2009 - 1:48pm
#43 Wed, 03/04/2009 - 2:14pm
Sorry no tunes, just listening to the water and the hum of the beast (LA) 2 miles out on a flat day when we stop between pieces.
#44 Wed, 03/04/2009 - 2:18pm
Is that the Los Orangelodiego Megalopolis?
#45 Wed, 03/04/2009 - 4:20pm