SUP Medicine
Dr. Everline has also been the event physician for a number of surfing and Stand-Up Paddling (SUP) contests and have had the pleasure of working and surfing with the professional SUP instructors, athletes and shapers for Lightning Bolt, C4, Naish and Supsonic as well as the premier fitness trainer and model for Maui and our Surf Survival book, Suzie Cooney. Suzie, the founder of the Stand Up for Womens' Health Event is also the founder of Suzie Trains Maui- a SUP training site for all SUP and Maui sports enthusiasts and is a sponsored athlete and columnist for Athleta and Self magazine:
See Surf Survival for an in depth chapter on SUP injuries and rehabilitation.
The most common overuse ailments included nagging outside knee pain (iliotibial band syndrome), butt pain (piriformis syndrome), nagging shoulder pain (rotator cuff strain) and nagging outside elbow pain (tennis elbow) from paddling.
Posture shirts and shorts as well as foam rollers and stability balls can ensure optimal paddling fitness
Piriformis Syndrome
Dr. Everline gave the first description of Piriformis Syndrome in a Stand-Up Paddler at the 2011 American College of Sports Medicine Conference in Denver, Colorado on June 1, 2011
Piriformis syndrome refers to irritation of the sciatic nerve as it passes through or next to the piriformis muscle located deep in the buttock. Inflammation of the sciatic nerve, called sciatica, causes pain in the back of the hip that can often travel down into the leg. How does it occur? The piriformis muscle is located deep in the buttock and pelvis and allows you to rotate your thigh outward. The sciatic nerve travels from your back into your leg by passing through or next to the piriformis muscle. If the piriformis muscle is unusually tight or if it goes into spasm, the sciatic nerve can become inflamed or irritated. Piriformis syndrome may also be related to intense downhill running.
Lateral epicondylitis (SUP or "tennis" elbow) is the name for a condition in which the bony bump at the outer side of the elbow is painful and tender. The elbow joint is made up of the bone in the upper arm (humerus) and one of the bones in the lower arm (ulna). The bony bumps at the bottom of the humerus are called epicondyles. The bump on the outer side of the elbow, to which certain forearm muscles are attached by tendons, is called the lateral epicondyle. Lateral epicondylitis is also referred to as wrist extensor tendonitis or elbow tendonitis. How does it occur?
SUP elbow results from overusing the muscles in your forearm that straighten and raise your hand and wrist. When these muscles are overused, the tendons are repeatedly tugged at the point of attachment (the lateral epicondyle). As a result, the tendons become inflamed. Repeated, tiny tears in the tendon tissue cause pain. Among the activities that can cause SUP elbow are tennis and other racquet sports, carpentry, machine work, typing, and knitting. If you have had tendonitis for a long time, scar tissue can develop in the tendon. This is called tendonosis.
Ice massage and perform these exercises to rehab the elbow: Strengthening exercises include wrist flexion and extension as well as forearm internal and external rotation holding an elastic band in your hand anchored on something (possibly your foot when performing in conjunction with a hamstring stretch). With palm down, bend your wrist upward then downward and twist left and right as if opening the door. The stretch of the elastic tubing will provide the resistance. Do these as many times as possible until proper form cannot be maintained working from fifteen repetitions per 30 seconds toward a goal of sixty repetitions per minute.
