How to Prevent Paddle Board Injuries


Paddle boarding, also known as Stand Up Paddle boarding (SUP), has taken the world of water sports by storm due to its ability to provide a full-body workout, a calming aquatic experience, and the thrill of mastering balance on a board. However, like any other sport, it's not without its risk of injuries. This guide aims to educate paddlers on how to prevent paddle board injuries and ensure a safe and enjoyable time on the water.

race board and touring board are both stand up paddleboards

Understanding the Risks

Before discussing preventive measures, it's important to understand the common injuries associated with paddle boarding. While SUP is generally considered low impact, injuries can occur due to falls, improper technique, overexertion, or collisions. The most common injuries include sprains and strains, bruises, cuts, sunburn, and, less commonly, more serious injuries like fractures or concussions.

Choosing the Right Equipment

Stand Up Paddle Boards

The first step in injury prevention begins with choosing the right paddle board. Stand up paddle boards come in various designs, including solid boards, inflatable boards, and even specialized racing or touring boards. The best paddle board for you depends on your body type, skill level, and intended use.

Solid paddle boards, often made with a foam core wrapped in fiberglass and epoxy, are generally more stable and offer a smooth ride, which can reduce the risk of falls. In contrast, inflatable paddle boards, made with drop-stitch construction and coated in PVC, offer more convenience for transport and storage, but may require more effort to balance. Choosing the right board for your needs and abilities can significantly reduce your risk of injury.


Your paddle is also an essential piece of equipment that should be selected carefully. It should be of the right length, typically 8-10 inches taller than the user, and comfortable to hold. A paddle that's too long or too short can lead to overexertion and muscle strain.

Proper Paddling Technique

One of the most common reasons for injuries in paddle boarding is improper paddling technique. Adopting the correct stance and mastering efficient paddle strokes can prevent muscle strains and falls.

For the correct stance, your feet should be parallel and hip-width apart in the center of the board. Keep your knees slightly bent and your back straight. The paddle should be gripped with one hand on the top of the handle and the other on the shaft. Your arms should be straight as you paddle, using your torso to power the strokes.

inflatable sup boards and carbon fiber paddle

Safety Precautions

Personal Floatation Devices (PFDs)

The use of Personal Flotation Devices (PFDs) is crucial for preventing serious injuries or drowning, especially in choppy waters, currents, or when venturing farther from the shore. Many paddlers underestimate the importance of PFDs, but they are a simple and effective safety measure.


A leash connects you to your paddle board, ensuring it doesn't drift away if you fall off. This is particularly important in choppy water conditions, where retrieving a loose board can be challenging and risky.

Sun Protection

Sunburn is another common injury among paddle boarders. Applying a broad-spectrum sunscreen, wearing a hat, and opting for UV-protective clothing can protect your skin from harmful UV rays.

Hydration and Nutrition

Staying well-hydrated and properly nourished is also important. Paddle boarding can be physically demanding, and without proper hydration and nutrition, you risk exhaustion and dehydration.

Conditioning and Fitness

Regular conditioning and maintaining a good level of physical fitness can help prevent injuries. Core strength exercises, balance training, and cardiovascular workouts can all contribute to better stability, endurance, and strength on the board.

Stretching Makes a Difference

As with any physical activity, it's essential to maintain good physical conditioning to prevent muscle and joint injuries. Stretching is one such preventive measure. Before you start paddle boarding, warm-up your body with dynamic stretches that mimic the paddle boarding movements to get your muscles ready and flexible. These stretches could include trunk rotations, shoulder rolls, and hip circles. After your paddle board session, cool down with static stretches to increase flexibility and prevent post-exercise stiffness. Stretches targeting your core, shoulders, and legs can help reduce the risk of injuries and enhance performance in the water.

So Does Foam Rolling

Foam rolling is another powerful tool in your injury prevention toolbox. Also known as self-myofascial release, foam rolling can help reduce muscle tightness, increase blood flow, and improve your range of motion. By applying pressure to specific points on your body, you can aid in the recovery of muscles and assist in returning them to normal function. It's particularly beneficial for paddleboarders, as the activity often engages the core, shoulders, and back muscles, which can become tight over time. Spending a few minutes on the foam roller targeting these areas both before and after your stand up paddle board workout can help alleviate muscle tightness and decrease your injury risk.

Ice and Compression

Lastly, using ice and compression are beneficial methods of injury prevention and recovery. If you've had a strenuous SUP session or feel a particular muscle group has been overworked, ice can be applied to reduce inflammation and swelling. Cold therapy narrows the blood vessels, which slows down the metabolic activity of the cells and reduces swelling and tissue breakdown. Complementing ice therapy with compression can further enhance this effect. Compression helps limit and reduce swelling and provides support to the injured area, and it can also increase blood flow, speeding up recovery. Compression garments can be worn post-exercise to support recovery, reduce muscle soreness, and enhance circulation. By incorporating these methods, you can significantly reduce the risk of joint and muscle injuries and enjoy your stand up paddle boarding experiences to the fullest.


inflatable board and solid board

Time on a solid or inflatable paddle board is incredibly fun and will get you into fabulous shape. As with any physical activity, there is always the potential for injuries. Follow the suggestions in this article and, hopefully you can keep potential injuries to a minimum.