Medically reviewed by M. Thurairaj, Registered physiotherapist. · Last reviewed June 2026.
Why paddling loads the upper body
The repeated pulling action of paddling works the shoulders, upper back, arms and core over and over, often for long training sessions. When volume jumps suddenly, technique slips with fatigue, or the supporting muscles are not strong enough, the shoulders and upper back can become sore or irritated. Most of this is overuse tightness rather than a single injury and responds to sensible management.
Looking after paddlers
Building strength in the shoulders, upper back and core, attending to technique, and increasing training gradually all help the body cope with paddling demands. Warming up before sessions and balancing the heavy pulling with some opposing work supports the shoulders. A coach can help identify and address technique factors that may be loading certain areas too much.
Where massage helps
Massage to the shoulders, upper back, arms and forearms can ease the tightness that builds with regular paddling and support recovery between sessions, which many paddlers value. It works alongside strength, technique and sensible loading, not instead of them. Sharp shoulder pain, significant weakness or an inability to paddle should be assessed rather than trained through.
Key takeaways
- Paddling loads the shoulders, upper back and core repetitively
- Most soreness is overuse, not a single injury
- Strength, technique and gradual training help
- Massage aids recovery; assess sharp pain or weakness
Frequently asked questions
Why are my shoulders sore after paddling?
The repeated pulling action works the shoulders and upper back heavily. Building strength, attending to technique and increasing training gradually help reduce the soreness.
When should paddling shoulder pain be checked?
Sharp pain, significant weakness or an inability to paddle should be assessed by a professional rather than trained through, as those point beyond ordinary soreness.