Set Sail Safely – Physical Therapy Tips for Pain-Free Boating Adventures

Spending time on the water is one of summer’s great pleasures. Whether you’re cruising on a lake, paddling a kayak, or casting a line from a fishing boat, boating is a great way to enjoy fresh air, sunshine, and movement. But it also comes with unique physical demands—like lifting, balancing, and sitting for long periods—that can lead to strain or injury if you're not careful.

Here are some physical therapist-approved tips for staying safe, mobile, and pain-free during your next boating trip.

⚓ 1. Warm Up Before You Launch

Boating may seem like a relaxing activity, but it often involves lifting coolers, pushing off docks, or climbing in and out of tight spaces.

PT Tips:

• Stretch before boarding – Try gentle shoulder rolls, spinal twists, and leg swings.

• Loosen up the core and hips – Do standing hip circles or gentle lunges to prepare for movement on unstable surfaces.

• If you’re paddling or rowing, do a few arm and upper back stretches first.

🧍‍♂️ 2. Use Proper Lifting Techniques

Loading gear into a boat or moving heavy equipment can strain your back, especially if you're twisting or reaching awkwardly.

PT Tips:

• Bend your knees, not your back. Use your legs to lift heavy items like coolers or anchors.

• Hold objects close to your body to reduce stress on your spine and shoulders.

• If lifting from a dock to a boat, ask for help and avoid reaching or leaning far over the edge.

🚤 3. Protect Your Back While Sitting

Extended sitting on hard or uneven boat benches can lead to low back and hip discomfort.

PT Tips:

• Bring a cushion or folded towel to support your lower back or sit bones.

• Change positions regularly to reduce stiffness.

• Try gentle seated stretches for your hips, hamstrings, and lower back during downtime.

🌊 4. Maintain Your Balance

Boats move! Whether you're standing on deck or stepping onto the dock, balance is key to preventing falls and strains.

PT Tips:

• Wear non-slip, supportive footwear.

• Use handrails or stable supports when stepping in and out of the boat.

• If your balance needs work, practice exercises like single-leg stands or heel-to-toe walking before your trip.

🧴 5. Stay Hydrated and Sun-Safe

Dehydration, heat exhaustion, and sunburn are common on the water, especially under full sun.

PT Tips:

• Drink water regularly—even if you're not sweating.

• Wear a hat, sunglasses, and high-SPF sunscreen.

• Avoid prolonged direct sun exposure; take shade breaks when possible.

🎣 6. Paddle or Cast With Good Form

Whether you’re kayaking or fishing, repetitive arm and shoulder motions can cause overuse injuries without good technique.

PT Tips:

• Use your core and torso when paddling—don’t rely only on your arms.

• Keep shoulders relaxed and avoid hunching while rowing or casting.

• Stretch your forearms, shoulders, and upper back before and after your activity.

🚑 Bonus Tip: Don’t Ignore Pain

If you feel sore after boating, it could be a sign of muscle imbalance or poor mechanics. Chronic pain after time on the water might mean it’s time to see your physical therapist.

Boating should be fun, not painful. With smart body mechanics, stretching, and hydration, you can enjoy a safe and active day on the water—without backaches, shoulder pain, or wobbly knees.

Need help improving your balance, flexibility, or strength before boating season? Our team at Sara Mikulsky Wellness Physical Therapy can help you prepare for a safe, pain-free summer on the water.