A maneuver known as the high brace, when performed incorrectly, is among the leading causes of shoulder injuries for kayakers. While attempting to prevent capsizing, paddlers extend their paddle sideways, sometimes slapping the face of the paddle blade against the water, overextending their reach, which leads to shoulder separation. “Your paddle acts as a lever,” says Trojian. It’s a common enough problem on the water that paddling organization American Whitewater sells waterproof flash-cards suggesting what to do should this happen.

The best approach involves learning proper form in the first place. And MacAward, who has since learned from his mistake, stresses this notion in the classes he teaches. After all, he knows what can happen first-hand.

“There are very few overall injuries given the amount of user days on rivers,” MacAward says. “But shoulder separation is one of the most common injuries. It takes nine or 10 pounds of force to dislocate a shoulder when it’s in an exposed place. If you have a complacent moment and you get caught off guard, it may result in a separation.” In his instructional classes, he focuses on taking stroke inside what’s often called the paddler’s box, which involves keeping your hands in front of your chest, thereby reducing vulnerability to injury.

Older Recreationist: NEW RULES
Overall, a variety of practices can be adopted to reduce wear and tear on our bodies as we age or continue with a sport. Tortland groups them into three categories.

His first: improving and maintaining flexibility. “We become 10 percent less flexible for every decade of our life,” he states. The standard practice of late: don’t stretch aggressively without some form of warm-up. “Most people don’t need to stretch a muscle group for more than 60 to 90 seconds,” he says. As a general rule, he suggests stretching for 20 to 30 seconds then backing off for five seconds, and repeating this four for five times.

Secondly, Tortland advocates strength training. His approach: low weights, high repetitions. “Do 20 to 30 repetitions slowly,” he says. “You can’t just go do an outdoor sport to get in shape. You have to build strength also to prevent injury.” A personal trainer at a gym or fitness center can typically be of use.

Then comes nutrition: high-quality Omega-3 fish oil tops his list. “It’s the golden elixir,” he says. “It improves blood flow, reduces risk of heart attack, and it’s a natural anti-inflammatory.”

Furthermore, Tortland notices a common tendency as we age to maintain a mindset that’s assuredly inconsistent with certain fixed realities. Regardless of the braces, Band-Aids, or poles that prop many of us up, he occasionally finds his patients remarkably unaware of the plain and simple notion that they are no longer, shall we say, spring chickens. It’s wisdom, it seems, that paradoxically doesn’t always come with gray hair or wrinkles—that is, until a more severe injury strikes. Waiting for that moment, however, isn’t required. And, regardless of age, you can still be a legend in your own mind.

Christopher Percy Collier is an award-winning writer/photographer whose work has been published in The New York Times, The Los Angeles Times, Outside, National Geographic Adventure, Men’s Journal, Smithsonian, Field & Stream, Fast Company, Budget Travel, and Saveur.

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