Hi, New Here...Pain in-between shoulder blades after about 45 min.???

[mtmilam]

HI,
I've been PB for about a month or so...2 or 3 times a week for about a hour session, mostly flat water.  I get a Burning muscle pain at base of my neck, between shoulder blades after 45 min. to a hour....It goes away after I stop, but I didn't know if my paddle is too long or too short or I'm just to new at it and this soreness is expected.   
I try to paddle at a good rate....I want to do some racing....so I'm not just lolly gagging,....I'm 55 yo also.  I'm avg about 4.6 to 5 mph on my Hobie 14 Elite, during that 45 in. to a hour Paddle......Any thoughts If this is normal or should I change paddle lengths??? 

thanks for any help.

[Maritimestandup]

Hmm, sounds like a rotator cuff problem, or a bit of tendonitis but check with a good physio.

[PonoBill]

I'd certainly try a different  shaft and a different stroke. How long is your shaft now? Can you cup your hand over the handle?

If you paddle past your feet you might strain your neck muscles lifting the water. Try a bit shorter stroke and put energy into your stroke at the very beginning, try putting in such a short burst of power than it feels like you're "patting" the water. Then when you lift the blade make sure you're lifting by pushing up with your lower hand instead of pulling up with your upper hand.

For sure read Dave Kalama's articles on doing a Tahitian stroke: www.davidkalama.com

You can also find an article on getting your paddle length right on Ke Nalu: www.kenalu.com

Last, but not least, it could be just the newness of the exercise. I remember hurting pretty much everywhere when I started doing this.

[stoneaxe]

I used to get that frequently, almost an itching/burning sensation. I think a lot of it comes from being so rigid and not engaging everything. Newer paddlers tend to be very stiff, at least I was. Try and relax as you paddle. Even when you are trying to go fast you should still be loose. But like Bill said...new exercise =new aches.

[hbsteve]

In addition to the above advice, work on your technique more than your speed.  Slow down some.  Don't push for speed so soon.  Yes, I know you want to race.  With proper technique your speed will increase naturally.
Have fun.

[corlot]

Is your head down looking at your stroke and watching the blade enter the water? I get the same pain when I do that( way too often). Looking at the horizon helps. Also the previous tips mentioned, loose etc..
Cheers!

[PonoBill]

It takes at least a year to get a decent stroke. I know that sounds crazy, but think how long it takes to swing a tennis racket or a golf club correctly. It's a very complex thing with a lot of elements. HB is absolutely right, technique before speed. If you don't get your technique right before you start going fast you'll never get it, and you'll hit a performance wall.

If you have a chance, get thee to a Kalama Kamp or Klinic, or get some local coaching. Makes a HUGE difference if you do that early instead of after you've developed a lot of bad habits.

[mtmilam]

Thanks Guys,

When I'm barefooted I can reach my handle with fingers curled over like the Cruising position on Pono Bill Website....However Today I was wearing Crocs..And on my new Hobie 14' board, which is thicker (taller) than my Bote board, so Am I correct in thinking that those two things made my Paddle "Shorter"?   I had to wear Crocs because I paddle in a Bayou and the Ramp has Glass and  stuff..(not to safe if you get a cut on your foot, in this bayou).....My paddle length was more like "surf" style where my Wrist is on top of the handle.

Corlot, I do watch my blade to  much I guess.  I'll work on that.

I do have Danny Ching DVD on Paddle stroke and have watched it several times. Sometimes it all clicks together and the Stoke feels good...then I have to switch sides ...
Then on the ULI boards, my feet are even closer to the water....so do people use different paddle lengths depending on if they have a big volume board (higher out of the water) or if they wear Shoes???  When we use the boards in Florida panhandle I don't need no stinking crocs on Sand .....But in Louisiana, you never know what is in the water :D.

[upwinder]

Let me throw something else into the mix -  I've experienced a similar pain recently but a few vertebrae further down between the shoulder blades, around T5-T6, after taking a short break from SUP and then jumping right back into it. My physio gave me some pectoral stretches to do - he reckoned my pecs had got really tight, pulling my shoulders forward and loading the muscles between the shoulder blades unduly. Add a bit of over-reaching in my SUP stroke and the muscles in my upper back started complaining. With a couple of deep massages and regular pec stretching over a couple of weeks the pain has backed right off.

[SUPRon]

I sometimes get burning spots on my back shoulder neck area when driving my car and have no idea why but it sure hurts like hell.  I will put my arm up on the back of the passenger headrest to support my arm and the pain immediately goes away.

So what I'm trying to say is maybe you are doing something incorrectly or need to change your positioning.

Check out youtube and view some of the videos there and try some different things.  They may be helpful.

I found these to be interesting but there are lots more!

[mtmilam]

Thanks SupRon....those are good videos...shows the different techniques.