Kayakers and canoeists encounter a variety of physical stressors, including repetitive upper-body movements, muscle fatigue, and soreness. Paddlers need solid recovery strategies to perform at their best on the water. Rapidly gaining traction among athletes, red light therapy (RLT) is a new, natural treatment that utilizes directed wavelengths of red and near-infrared light. In this article, we share how red light therapy supports muscle inflammation reduction, recovery speed, and endurance for kayakers and canoeists, which means improved performance as well.
Understanding the Physical Strain and Demands of Paddling Sports
The Repetitive Upper Body Movements and Muscle Fatigue Experienced by Kayakers and Canoeists
Anyone who has paddled knows that the repetitive paddle stroke creates torque and loads on the upper body, especially above the lower back area—more specifically on the shoulders, arms, back, and core musculature. The repetitive movements create tiny micro-tears in muscle fibers, resulting in inflammation and soreness. If not properly addressed, repetitive strain will lead to chronic injuries and decreased performance over time[1]. For hardcore kayakers and canoeists, effective management and recovery from muscle fatigue are critical to achieving maximum performance in the water.
The Importance of Endurance and Recovery for Peak Performance on the Water
Endurance is core for paddlers. Whether training, racing, or on an expedition, sustained paddling sessions demand that the body maintain high levels of muscle performance. So, recovery is top of mind. But recovery is more than just alleviating soreness; it’s also about reducing inflammation, preventing injuries, and making sure the body is physically ready for the next training or competition. The core of a paddler's consistency at the top of their game rests heavily on their body's ability to rest, recover, and get back into action in short time frames.
How Red Light Therapy Addresses Key Physical Challenges in Paddling?
Red light therapy (RLT), or photobiomodulation, has gained attention in recent years as a novel, natural, and non-invasive clinical tool to promote recovery and enhance performance in athletes. Utilizing certain levels of red and near-infrared light, RLT can penetrate deep into muscle tissues thereby stimulating multiple physiologic responses which are advantageous to paddlers[2].
Reducing Muscle Inflammation and Soreness to Enhance Recovery After Long Paddling Sessions
Red light therapy directly responds to the muscle inflammation and delayed onset muscle soreness (DOMS) that peddlers are prone to after long training or competitive stints. Studies have indicated that red and near-infrared wavelengths trigger the mitochondria of cells, enhancing the production of energy (ATP) and enabling more rapid repair and regeneration of injured muscle fibers. RLT helps recovery at the cellular level by reducing inflammation so that paddlers can recover rapidly from long, hard paddling sessions.
Improving Circulation and Reducing Oxidative Stress to Support Muscle Function and Endurance
Red light therapy has been shown to repair the blood supply so that more oxygen and nutrients reach the muscles. Better circulation clears waste products such as lactic acid more rapidly, minimizing oxidative stress and enabling the muscles to work more effectively during long paddling periods. Less oxidative stress equals more endurance, fewer cramps, and a longer time in the high-performance zone, a definite bonus for kayakers and canoeists who want to spend as much time as possible on the water trying to reach their potential.
Specific Performance Benefits of Red Light Therapy for Kayakers and Canoeists
Enhanced Upper Body Strength and Endurance for More Efficient Paddling Strokes
Athletes’ upper body strength, especially in the shoulders, arms, and core muscles, contributes significantly to kayaking and canoeing performance. Infrared light therapy enhances the function of mitochondria, leading to improved muscle performance, strength, and endurance. This will help paddlers sustain stronger and more fluid strokes for longer, improving overall performance and reducing fatigue during race or practice efforts.
Reduced Joint Pain and Stiffness, Allowing for Increased Training Frequency and Intensity
Repetitive movements during paddling can put a lot of stress on the joints, especially the shoulders, elbows, wrists, and spine. Red light therapy has been proven to reduce joint inflammation, stiffness, and pain, suggesting that it would work equally well on other areas of the body in need of pain relief[3]. Paddlers can train more frequently and at a higher intensity with reduced discomfort in their joints during training sessions, allowing for significant improvement in paddling technique, speed, and performance.
Integrating Red Light Therapy into a Paddler's Training and Recovery Regimen
Optimal Timing and Duration of Red Light Therapy Sessions for Pre and Post-Paddling Recovery
To achieve better results, paddlers should do red light therapy sessions for 15 to 30 minutes. Applying red light therapy post-paddle aids pain and soreness, while enhancing recovery times. Some athletes also like to do red light therapy before their paddling session to wake up the muscles, increase circulation, and get the body ready to perform at its most effective capacity. And of course, the best route to the benefits of cumulative effects and increased levels of performance is through regularly scheduled sessions.
Pairing RLT with Stretching, Hydration, and Nutrition for Comprehensive Performance Enhancement
Red light therapy can be great on its own, but when used alongside other recovery techniques, its results can be magnified. For paddlers, the trifecta of RLT combined with a structured stretching routine, proper hydration, and balanced nutrition is a powerful, synergistic effect that enhances performance and accelerates recovery. Stretching after RLT helps improve the flexibility and mobility of the muscles that were activated during RLT. When combined with focused hydration and nutrient-dense foods, this method also helps keep your muscles functioning at their best, healing faster, and ultimately yielding the best results.
The Growing Recognition of Red Light Therapy in Water Sports and Athletic Communities
Overview of Scientific Studies Supporting the Benefits of RLT for Muscle Recovery
In recent years, numerous studies have demonstrated that red light therapy improves strength through muscle recovery and reduces inflammation. Research published in the International Journal of Sports Physical Therapy also found that athletes who had red light therapy treatment after high-intensity exercise experienced significantly less muscle soreness and a faster recovery than those who did not receive treatment. [4]
The Increasing Popularity of RLT Among Athletes for Performance Enhancement
As of today, many world-class athletes like NFL legend Tom Brady, Olympic sprinter Justin Gatlin, and NBA player Lebron James are using red-light therapy to enhance performance and accelerate recovery. This natural way is also recommended by coaches and trainers around the world since it helps with muscle soreness, boosts recovery time, and improves performance without side effects.
Conclusion
For kayakers and canoeists, red light therapy is, therefore the proven scientific answer for their efforts to optimize their speed and recovery. It's a nature-derived, non-invasive therapy that helps lower muscle inflammation, prevents fatigue, increases endurance, and speeds up recovery in the body. Using RLT, either in tandem with their regular training or to further assist in the recovery process, paddlers will be able to fully reach their sports performance potential whilst limiting the chance of injury throughout their race careers and all-around watercraft activities.
References
- Franklin, Richard C, and Peter A Leggat. “The epidemiology of injury in canoeing, kayaking and rafting.” Medicine and sport science vol. 58 (2012): 98-111. doi:10.1159/000338698
- Borsa, Paul A. et al. “Does phototherapy enhance skeletal muscle contractile function and postexercise recovery? A systematic review.” Journal of athletic training vol. 48,1 (2013): 57-67. doi:10.4085/1062-6050-48.1.12
- Larkin-Kaiser, Kelly A et al. “Near-infrared light therapy to attenuate strength loss after strenuous resistance exercise.” Journal of athletic training vol. 50,1 (2015): 45-50. doi:10.4085/1062-6050-49.3.82
- D'Amico, Anthony et al. “The Influence of Phototherapy on Recovery from Exercise-Induced Muscle Damage.” International Journal of Sports Physical Therapy vol. 17,4 658-668. 1 Jun. 2022, doi:10.26603/001c.34422
Small
Moderate
Moderate
Moderate
Full
