Core Focus DPT

Whether you’re gliding across calm waters on a stand-up paddleboard (SUP) or tackling a kayak course, balance is everything. Paddle sports require a unique combo of ankle, hip, and core stability to keep you upright, steer smoothly, and avoid injury. If you’ve ever found yourself fighting to stay upright or finishing a session with sore knees or hips, it’s time to give your body’s stabilizers some love.

Let’s dive into why wobble-proofing your body matters—and how you can train for better control on the water.

Why Balance Matters More Than You Think

Unlike many land-based activities, paddle sports constantly challenge your body with instability. Water moves, waves shift, and you’re forced to react quickly with micro-adjustments. Your ankles, hips, and core all work together to keep you steady and responsive. If any link in that chain is weak, you’ll feel it fast—whether it’s a rolled ankle, low back fatigue, or awkward compensation that throws off your stroke.

Improved stability doesn’t just prevent falls. It helps you paddle longer, steer more effectively, and enjoy your time on the water without soreness the next day.

Ankle Strength and Mobility: Your Ground Floor

Even though your feet may be planted on a paddleboard, they’re constantly working to adjust and stabilize. Limited ankle mobility or weakness can lead to poor control and fatigue.

Try This:

• Single-leg balance with toe taps: Stand on one foot and tap the other foot forward, side, and back. This improves ankle proprioception and control.
• Calf raises on an unstable surface: Use a foam pad or balance disc to strengthen the lower leg and challenge stability.

Hip Stability: The Middle Manager of Movement

Your hips are the link between your upper and lower body. They transfer power from your core to your paddle while maintaining alignment through your legs. Weak or tight hips lead to compensation—often seen in knee pain or lower back strain.

Try This:

• Side-lying leg lifts or banded clamshells: Strengthen the glutes, especially glute medius, which controls lateral stability.
• Lateral step-downs: A functional way to mimic the balance and control needed for stepping and shifting weight on the board.

Core Control: More Than Just Abs

A strong core acts like your internal life vest. It helps you stay upright, shift directions, and paddle with force without straining your back. But core control is more than crunches—it’s about dynamic stability.

Try This:

• Pallof press with resistance band: This anti-rotation move strengthens your deep stabilizers.
• Bird-dog or dead bug exercises: Teach your body to move arms and legs while keeping the spine steady—just like you need to do on the board.

Train for the Water Before You Hit the Water

If you want to enjoy paddleboarding or kayaking without feeling off-balance or dealing with nagging aches, start training now. Add these simple drills to your weekly routine and notice how your control, endurance, and enjoyment on the water improve.

Remember, paddle sports aren’t just about arms—they’re full-body. Strengthen your base, stabilize your center, and you’ll feel the difference with every stroke.

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** The views and opinions expressed on this site belong to Vigeo Ergo Consulting LLC. Any advice or suggestions offered herein are not a replacement for medical advice from a physician or other healthcare professional. My blogs are for informational and entertainment purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment.