Stay
WELL
Avoid Boating
Aches and
You may stretch before a workout or a job, but did it ever
occur to you to add stretching to your pre-boarding
routine? Stretching the body before boating is one way to
avoid strains and sprains and to prevent injuries that come from
reaching, lifting, tossing, and sometimes balancing. Those injuries
may not have even started aboard — lots of people endure nagging
pains, especially in their necks, backs, shoulders, hips, and legs.
These minor injuries, ignored for years, can escalate into serious
conditions with just the slightest wrong move.
The other way to avoid tight muscles from pulling your body out
of alignment and causing pinched nerves, inflamed discs, strains
or worse is employing the same type of ergonomic awareness on
vessels that is utilized in workplaces. Just as warehouse workers
apply techniques and measures to optimize well-being and
efficiency, we can do the same on the water.
Boaters, like all active people, should be body-conscious and
employ proper posture. Body consciousness involves a realistic
knowledge of what you can and cannot do from the position you’re
in. You wouldn’t hoist your anchor while doing a side bend, would
you? Correct posture requires attention and focus — though
slouching can momentarily feel good, the result of prolonged
drooping is less-than-maximum breathing and mobility.
There are several incorrect ways to perform any movement. Who
hasn’t reached for something in haste and pulled up short and
in pain? Adopting better body mechanics and posture means
Pains
moving in the one proper way that avoids the out loud “Oww!”
followed by two days looking for a comfortable position to rest.
Circumventing pain requires focus and mindfulness until
the actions become second nature. When you’re on the
deck in choppy or rough waters — or when you spot a wake
approaching — bend the knees and tighten your abdominal
muscles. Your legs will take the jolt and protect the knees and
spine. Never twist half your body to grab anything — your
knees and elbows should be pointing in the same direction.
While paddling in a dinghy or a kayak, sit straight, tighten
your core muscles, and keep your body from being jostled by
bracing your legs.
As much of boating involves sitting or standing for long stretches,
change positions whenever possible. You may not have the space
to do much more than a few squats or an elongated body stretch,
but these occasional breaks bring relief to a tensed body. Think
about opposites: When you’ve been sitting for a while, stand up
(or stretch out) and move those stiffened muscles. If you’ve been
standing, reach for your toes (it’s not a contest to see how low you
can go), and hang your arms and head like a rag doll.
Always avoid awkward twisting or overextending of the body.
Bend with the legs instead of bending over at the hips and carry
heavier objects nearer to the chest or abdomen. While putting
down heavy objects, place them directly in the front and then
move as necessary — don’t twist your body while holding
hefty stuff. Never go it alone if the task can be more easily (and
painlessly) handled by two.
When climbing up and down a ladder, pay attention. Look ahead
at the steps before you start and keep your legs, arms, and body
aligned. Don’t overload your arms — you need to grasp the
handrail properly.
Though proper body mechanics and awareness will help you
avoid many injuries, you’ll also go a long way towards painless
boating if you declutter your deck and cabin, making sure there’s
nothing to trip over or fly towards a head in rougher seas. Close all
hatches when not in use, and wear non-slip boating shoes.
Never twist half your body to
grab anything
8 Boating Long Island FALL 2020