What Muscles Are Sore After Paddle Boarding?

What Muscles Are Sore After Paddle Boarding?

What muscles are sore after paddle boarding? It’s a question many paddlers ask before their first few time on the water. While stand-up paddle boarding (SUP) may seem like a relaxing activity, it’s actually a rigorous full-body workout that challenges strength, stability, and endurance. From the deep core muscles responsible for balance to the upper body and legs that drive and support movement, a wide array of muscles are put to the test. In this article, we’ll take a closer look at exactly which muscles get sore, why it happens, and how to manage and prevent that soreness effectively.

CORE MUSCLES
The core is critical to maintaining upright posture and balance on a constantly shifting surface (water). Each stroke of the paddle introduces rotational and lateral forces that the core must resist or accommodate. The rectus abdominis engages to stabilize the trunk and prevent excessive lumbar extension, particularly when leaning forward during the catch phase of the stroke. The obliques (internal and external) are activated during the rotation of the torso—an essential component of an efficient paddle stroke, as twisting increases the range and power of motion. The transverse abdominis acts like a corset, maintaining intra-abdominal pressure and lumbar stability.

Meanwhile, the erector spinae group in the lower back is constantly firing to maintain spinal alignment and provide support against the flexion forces introduced by paddling and balancing. Soreness in these muscles reflects the sustained, low-intensity contractions that help the body stay upright and resist tipping.

UPPER BODY MUSCLES
Paddle strokes heavily tax the upper body. These are the muscles mostly affected by the paddle stroke:

• Latissimus dorsi: The “lats” are the primary drivers of the pull phase. As the paddle is drawn through the water, these muscles contract concentrically to generate backward and downward force, propelling the board forward. The repeated pulling under load leads to DOMS in the mid to lower back region.
• Deltoids: Especially the anterior deltoids, these muscles are involved in lifting and positioning the paddle during the recovery and catch phases. The lateral deltoid also plays a role in arm abduction when adjusting paddle angle and reach, leading to soreness from repeated strokes over time.
• Trapezius and rhomboids: These muscles anchor and retract the scapulae, stabilizing the shoulder girdle. During repetitive strokes, they resist excessive scapular protraction and support optimal shoulder mechanics, making them prone to fatigue and soreness.
• Biceps and triceps: The biceps engage during the pull phase to flex the elbow and assist the lats. The triceps activate during the push phase of the opposite arm, especially when extending the elbow to drive the paddle into the water. The antagonistic action of these muscles over hundreds of strokes leads to arm fatigue and localized soreness.
  

LOWER BODY MUSCLES
The role of the lower body in paddle boarding is primarily isometric and balance-related, yet critical for stability and efficient force transfer during the paddle stroke:

• Quadriceps and hamstrings: These muscles maintain a low, stable stance that absorbs motion from waves and stroke-induced board movement. Minor flexion at the knees is essential for shock absorption and quick balance corrections. Over time, sustained contractions and reactive adjustments lead to soreness.
• Gluteus maximus and medius: The glute max supports hip extension and stabilizes the pelvis, especially when the paddler shifts weight from leg to leg. The glute medius helps prevent lateral pelvic drop, particularly during unilateral paddle strokes. Both muscles experience delayed soreness due to their continuous engagement in maintaining hip and pelvic alignment.
• Calf muscles (gastrocnemius and soleus): These muscles remain under tension to keep the heel slightly raised, adjusting ankle angles and resisting shifts in board tilt. They work in tandem with foot intrinsic muscles to maintain grip and balance. The resulting micro-contractions and sustained activation contribute to notable fatigue and tightness post-session.

 
FOREARM AND HAND MUSCLES
Gripping the paddle for extended periods requires isometric contraction of the forearm flexors and extensors. These muscles endure high endurance loads without much rest, especially during long paddling sessions. The repetitive stress of gripping, adjusting, and stabilizing the paddle causes forearm fatigue and DOMS, commonly referred to as paddle grip fatigue. This is particularly evident in new paddlers or those who paddle for prolonged distances without hand relaxation techniques.

Notice the knee flexion.

WHAT HURTS WHEN YOUR PADDLE BOARDING TECHNIQUE IS INCORRECT?
When proper paddle boarding technique breaks down or is never learned, different muscles and joints take on more stress than they’re built to handle. This can lead to soreness in unexpected or less efficient muscle groups:

• Neck and Upper Trapezius: Poor posture, such as hunching forward or overreliance on the arms to paddle, can cause unnecessary tension in the neck and upper shoulders, leading to tightness and soreness.
• Lower Back (Improper Engagement): While the erector spinae should stabilize, poor technique, especially lack of core engagement, can lead to strain in the lumbar spine region.
• Elbows and Wrists: A tight grip, rigid arms, or incorrect paddle angle can shift force into the joints rather than the large muscles. This may lead to soreness in the forearms, wrist extensors, and flexors, as well as irritation around the elbow joint.
• Hip Flexors: Standing with overly stiff legs and a tilted pelvis can cause the hip flexors to overactivate, especially if the paddler is not hinging properly at the hips during strokes.
• Feet and Arches: Gripping the board with the toes or tensing the feet excessively due to balance uncertainty can create soreness in the arches and even lead to cramping or fatigue in the plantar muscles.

HOW TO PREVENT MUSCLE SORENESS AFTER PADDLE BOARDING
To minimize post-session soreness, a proactive approach should be taken before and during paddle boarding:

• Warm-Up Properly: Engage in 5–10 minutes of dynamic warm-up activities to increase blood flow and prepare muscles for activity. Focus on shoulder circles, trunk rotations, hip mobility drills, and light cardio.
• Strength and Conditioning: Incorporating land-based strength training focused on the core, shoulders, back, and legs helps improve muscular endurance and resilience against fatigue.
• Paddling Technique: Efficient technique reduces excessive strain. Use full-body rotation rather than relying solely on the arms to generate power. Enroll in a skills clinic or work with an instructor to improve your form.
• Pacing and Rest: Gradually increase your session duration and intensity. Avoid overexerting early in the season or during the first few outings. Include rest breaks during paddles to allow partial muscle recovery.
• Hydration and Nutrition: Maintaining hydration and consuming adequate electrolytes and nutrients before and after paddling aids in muscle function and recovery.

HOW TO TREAT MUSCLE SORENESS AFTER PADDLE BOARDING
Despite your best efforts, muscle soreness can still occur. The following strategies will help you manage and alleviate discomfort:

• Active Recovery: Engage in light activity such as walking or yoga to enhance circulation and reduce stiffness.
• Stretching and Mobility Work: Gentle stretching of the sore muscle groups, particularly the shoulders, lats, hamstrings, and calves, helps restore range of motion.
• Foam Rolling and Massage: Self-myofascial release using foam rollers can reduce tightness.
• Cold and Heat Therapy: Ice packs or cold immersion can help with inflammation in the first 24 hours, while heat application afterward promotes muscle relaxation.
• Sleep and Recovery: Prioritize adequate sleep and allow time for muscular repair, especially after intensive sessions.
• Anti-Inflammatory Aids: Over-the-counter anti-inflammatory drugs or natural supplements like turmeric may provide temporary relief, though they should be used cautiously and under guidance.

If you've ever wondered "what muscles are sore after paddle boarding," the answer is: nearly all of them. From stabilizing your stance to powering your stroke, paddle boarding engages an impressive array of muscle groups. While muscle soreness is a natural response to these physical demands, it can be managed with smart preparation and recovery. By understanding which muscles are involved and how to care for them, you can paddle longer, recover faster, and enjoy paddle boarding's great fitness benefits!