Sport: Dragon Boating

General commentary:
Dragon boating is a very lop-sided sport that can potentially cause many overuse injuries. The repetitive nature of the one-sided paddling movement can cause many paddlers to hang up their paddles after a couple of dragon boating seasons. However, with those athletes who do not have predisposing conditions, most injuries can heal well using clinical massage therapy, physiotherapy, self-care and training modifications. Usually, if treated in time, these injuries will not become chronic.

Common Injuries:
In Dragon boating, the sacroiliac (SI) joints (the area where your spine and pelvis meet) and lower lumbar region are the most common injury sites.
Injuries include:
• Shoulder impingement
• Tendonitis
• Bursitis
• Carpal tunnel syndrome
• Muscle strain & fatigue

How to avoid Injury:
Get therapeutic massage or physiotherapy on the low back muscles,
hip flexors, and gluteus muscle group; deep abdominal/core stability training (pilates-like
exercises); and stretching of the low back, gluts and hip flexors muscle groups often.

Mini home treatment:
• Do the “doorway stretch” to release shortened pectoral muscles: Place forearm along one edge if the door @ a 90 degree angle. Gently push your body through the door, while the shoulder stays back. Aim to feel the stretch across the top of the chest, and potentially in the front of the shoulder. Hold for 1 minute. Do both sides. TIP: this is not “no pain no gain” stretching.
• Do the “cat stretch” to release the low back. Sitting on your knees, take your bum back to your heels. Place your palms on the floor, and try to keep them in place while taking the bum as far back as possible. You should aim to feel a lengthening/opening in the low back and the arms/sides of your back.
• Forearm flexor/extensor stretches: Make a loose fist. With the other hand, pull that fist as much as you can into the palm (toward your face). As soon as you feel a stretch on the top of the forearm, hold there for 1 minute. SHAKE ARM OUT, then open the palm, and with the other hand push the palm back (open) until you feel the front of the forearm (the soft part, facing you) stretch. Again, hold for 1 minute, shake the arm out.
• Remember, less is more when stretching. As soon as you feel something, stick with it – no need to go deeper to get greater results.

When to see a specialist:
Seeing a professional is all about maximizing recovery time. Research has shown that regular maintenance Sports Massage significantly reduces required recovery time, which allows for an increase in the frequency of training periods, thus providing the opportunity for athletes to maximize their performance potential. This equates to the opportunity for more frequent training and shorter times for learning new skills. All this is equally applicable to the weekend warrior, the occasional participant, AND the pro athlete.

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