Accessible Paddling: Fitness, Flexibility & Injury Considerations in Kayaking

You don’t need to be an elite athlete to enjoy kayaking. In fact, one of the most beautiful aspects of paddle sports is their accessibility. People of all ages, shapes, sizes, and physical conditions—including those managing injuries or chronic conditions—can experience the physical and psychological benefits of being on the water. The only true barrier should be safety.

Sit-on-top kayaks are especially friendly for individuals with limited knee mobility. Their open design allows for easy entry and exit without the deep bending required by traditional cockpits. This makes them a great option for people recovering from injury or those with arthritis or joint replacements.

Yes, you can even paddle when it’s snowing—if you’re properly prepared. But in general, climate and safety are the biggest environmental concerns. Beyond that, a few targeted strategies can help maximize your enjoyment and progression in the sport.

Understanding Fitness in Kayaking
Fitness for paddling falls into two broad categories:

General fitness – overall health and well-being
Specific fitness – the ability to perform sport-specific tasks

Paddling naturally boosts general fitness by engaging cardiovascular, muscular, and neurological systems. But to develop specific fitness—such as paddling efficiency, endurance, and injury prevention—targeted training is essential.

Prepping the Body for Paddling

Think of your muscles like an engine on a cold winter morning. You wouldn’t start driving without a warm-up. Similarly, avoid static or “cold” stretching before activity, which research has shown may reduce performance and increase injury risk (see The Telegraph, Associated Press). Instead, start with dynamic movements to increase blood flow and prepare tissues for work.

Key Components of Specific Paddling Fitness

Posture: A strong, upright posture enhances stroke power and reduces strain on the spine.
Flexibility: Especially in the hips, thoracic spine, and shoulders to allow fluid movement.
Strength & Endurance: Paddling requires sustained bursts of energy. Circuit training mimics this well.

Sample Kayak-Ready Circuit
(2–3x/week after 20 min of cardio warm-up)

Pull-ups (or bent-arm hangs): Core and lat strength
Handstand Push-ups (or regular push-ups): Shoulder stability
Overhead Squats: Leg drive and balance, key for boofing and boat control
Dips: Triceps and shoulder control

Perform one set per minute for 30 minutes, rotating through exercises. As strength improves, increase reps or resistance. Always keep your core active—it’s the foundation of efficient paddling mechanics.

With a smart, safe approach, paddling can be inclusive, therapeutic, and performance-enhancing. Whether you’re a weekend warrior or aspiring expedition kayaker, the water welcomes you.

Want to dive deeper into specific adaptations for certain injuries or populations? I’d be happy to expand your knowledge. Please message me to be a guest presenter for your club or book me for private instruction.