What is Stand Up Paddle Boarding (SUP)?
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SUP is an acronym that stands for Stand up paddle boarding. SUP is an outdoor water sport that uses both a board and paddles. You can use a SUP in the ocean, lake, intercostal, or river. SUP became popular in the early 2000s when a guy named Laird Hamilton began SUP surfing.
SUP can be performed on different types of boards:
- Inflatable paddle boards
- Epoxy (hard) paddle boards
- Soft top paddle boards
Inflatable paddleboards are the most popular due to the ease of carrying and storing them. These boards usually come with a bag, paddles, a pump, and fins that attach off and on. It typically takes about 10 mins to inflate an inflatable board and can also be a workout in itself.
Epoxy boards are hard paddle boards and are the traditional style for SUP. Typically an epoxy SUP handles better than an inflatable board due to its rigid construction. They also ride more smoothly and faster.
Soft top paddle boards are great for beginners due to the soft, squishy top. They are also more rigid, like the epoxy board allowing for a smoother and faster ride.
Is SUP Good for Your Core?
Stand up paddle boarding is a great sport that uses an extensive range of muscles in your body. To stand and balance on the board, you must be able to engage your core stabilizers and have the good lower body strength to stabilize yourself on the board. To paddle, especially in choppy water, you must have a strong upper body and core strength. One of the great things about SUP is there are multiple ways to use your board.
How Do You Get in Shape for Paddle Boarding?
Rowing is a great exercise to help get you in shape for SUP
SUP really is a great workout for the entire body. The best way to get in shape for paddle boarding is to increase upper body strength which you will need for pulling the paddle through the water. The particular muscles you will want to strengthen are the latissimus dorsi, deltoids, upper, middle, lower traps, rotator cuff muscles, and your core, including the transverse abdominis multifidus muscles. You will also want to focus on your balance on unstable surfaces as balancing on the board is “half the battle.”
What is SUP Yoga?
SUP Yoga is a great core workout
SUP Yoga is yoga on a paddle board. SUP yoga poses will vary from yoga on a stable surface. The only difference is some people will use an anchor to keep the paddle board in place. SUP yoga uses different muscles than when on stable ground as it requires more attention and intention with your movements. It is a great core workout.
What are Common SUP Injuries?
Common SUP injuries include back and shoulder injuries due to propelling the paddle incorrectly from pushing/pulling or from bending incorrectly. You can also be injured from falling when on the paddle board. Believe it or not, there is a correct way to fall which is away from your board to avoid hitting your head on the board or another body part and causing more injury.
How to Prevent SUP Injuries?
The best way to reduce injuries from occurring with SUP is to ensure that the paddles you are using are the appropriate height and that your board is the correct length for you. You also will want to be sure that you are standing in the appropriate place of your board which is typically directing in the middle of your board. You also want to have a paddle that can be shortened or lengthened to fit you. The shorter the paddle, the less force you will place on your shoulders and your spine. Also, ensure that the blade is facing the correct way and isn’t too large as this will require more power which will cause more strain on the shoulders. You also want to avoid overextending when paddling. Here are a few other things to keep in mind when SUP to avoid risks of injury:
- Correct placement of hands on the paddles
- Stretch and strengthen the shoulder, back, and core muscles
- Rest if shoulders feel sore
- Take beginner SUP classes
SUP is a fun way to exercise
SUP is a very exciting, fun outdoor activity that is also a great workout. SUP can be performed in various types of water and you can even bring your dog or kids with you. SUP can also be good for older children/teenagers as well. My 7 year old loves to ride on the front of my board and my 12-year-old daughter is learning how to navigate a SUP and when she isn’t doing that, she too enjoys the ride on the board with my husband or me. This activity has been a great way to spend family time outdoors.
Here’s a list of a few popular of northeast Florida’s waterways that are great for SUP:
- Intracoastal Waterway
- Atlantic Ocean
- St. Johns River
- Guana State Park
- Amelia Island
- Vilano
JOI and JOI Rehab
JOI Physicians continue to offer online new patient appointments. This is another option to make it more convenient to make new patient appointments with less phone hold times. Follow the link below to select your JOI MD and schedule online.
You can still call 904-JOI-2000 to make new patient JOI Physician Appointments if that is your preference.
To make appointments with JOI Rehab, please call 904-858-7045.
The Jacksonville Orthopaedic Institute wants you to know that you are not alone and we can help. JOI has the tools to get you moving and help you reclaim your active lifestyle!
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