Arthritis affects an estimated 54 million adults in the U.S., making everyday activities—like kayaking—more difficult. This degenerative condition causes joint pain, stiffness and reduced mobility, which can make it challenging to grip a paddle, pull it through the water or even get in and out of a kayak.
But having arthritis doesn’t mean giving up kayaking. In fact, low-impact activities like paddling can be beneficial for joint health by promoting mobility, reducing stiffness and improving overall well-being. With the right adaptive equipment, such as Angle Oar’s Versa Paddle System or Gamut Paddle Holder System, people with arthritis can continue to enjoy time on the water while minimizing strain on their joints.
This blog will explore how arthritis affects kayakers, the science behind paddling and joint health, and how innovative equipment can make kayaking more accessible for those with arthritis.
Arthritis by the Numbers
Arthritis is the leading cause of disability in the U.S., with over 54 million adults diagnosed, according to the Arthritis Foundation. The condition affects people of all ages, but it becomes more common with age. Among older adults, arthritis can significantly limit mobility, making recreational activities like kayaking seem out of reach.
“One in four adults with arthritis experiences severe joint pain.” – Centers for Disease Control and Prevention (CDC)
Understanding Arthritis and Its Impact on Kayaking
Arthritis manifests in different ways, and the specific challenges it creates depend on which joints are affected. Some of the most common issues include:
Hip Arthritis
Getting in and out of a kayak can be difficult, especially for those with hip stiffness or pain. Sitting low in a traditional kayak may increase discomfort.
Hand & Wrist Arthritis
Gripping a paddle and pulling it through the water requires hand strength and flexibility, both of which may be compromised. Joint inflammation can also lead to pain with repetitive motions.
Shoulder Arthritis
The repetitive overhead movements of traditional paddling can be painful for those with arthritis in the shoulders, reducing endurance and range of motion.
The Science Behind Kayaking and Joint Health
While arthritis can make movement more challenging, research shows that low-impact activities like kayaking can help manage joint pain and improve mobility. Unlike high-impact exercises that put stress on the joints, paddling allows for fluid, controlled movement, which can be beneficial for those with arthritis.
How Kayaking Supports Joint Health
Several studies highlight the benefits of non-weight-bearing exercise for individuals with arthritis:
A study published in the journal Arthritis Care & Research found that low-impact exercise reduces pain and improves function in people with osteoarthritis. (Messier, S. et al., 2013)
The Centers for Disease Control and Prevention (CDC) states that water-based exercises help reduce arthritis symptoms by providing resistance without adding stress to the joints. This is especially beneficial for those with hand, wrist and shoulder arthritis.
Research from the Journal of Aging and Physical Activity suggests that regular movement helps maintain joint flexibility and prevents stiffness, two key concerns for kayakers with arthritis.
Why Water-Based Activities Work
Kayaking provides a buoyancy effect, meaning that the water supports part of the paddler’s body weight. This reduces joint strain, making it easier to move without pain. Additionally, paddling involves a smooth, rhythmic motion, which is ideal for maintaining flexibility and strengthening supporting muscles.
How Adaptive Kayaking Equipment Makes a Difference
For individuals with arthritis, traditional kayaking can be physically demanding, especially when it comes to gripping a paddle, maintaining endurance and managing joint pain. Fortunately, adaptive paddling equipment can make kayaking significantly more comfortable and accessible.
Angle Oar’s Solutions for Kayakers with Arthritis
Many kayakers with arthritis have already discovered the benefits of adaptive gear. Results from our 2024 Annual Customer Satisfaction Survey found that roughly 11% of our customers indicate they have arthritis, reinforcing the need for equipment that minimizes joint strain.
Here’s how our Versa Paddle System and Gamut Paddle Holder System can help:
Versa Paddle System
Pivoting support system reduces the need to lift and push the paddle with force, easing stress on the shoulders and wrists.
Adjustable positioning allows paddlers to keep their hands closer to their body, reducing strain on painful joints.
Ideal for those with shoulder, wrist or grip limitations.
Gamut Paddle Holder System
Holds the weight of the paddle, so paddlers don’t have to grip it tightly for extended periods.
Reduces hand fatigue and allows for a more relaxed paddling experience.
Perfect for individuals with hand and wrist arthritis who struggle to maintain a firm grip.
“I see the benefit (of my Gamut System) and have not had any issues with my left arthritic shoulder which is why I bought this in the first place….so that is a win!” – John Laches
Other Adaptive Solutions for Comfort
In addition to adaptive paddles, kayakers with arthritis can benefit from:
Ergonomic kayak seats with extra lumbar and hip support for those with arthritis in the lower body.
Outriggers for stability, reducing the need for strong bracing strokes.
Modified entry/exit systems, like kayak launchers, to make getting in and out easier.
Tips for Kayaking Comfortably with Arthritis
Beyond using adaptive equipment, there are several strategies kayakers with arthritis can use to stay comfortable and pain-free on the water. A few small adjustments can make a significant difference in reducing joint strain and enhancing endurance.
1. Choose the Right Kayak
Opt for a sit-on-top kayak or one with a higher seat to make entry and exit easier, especially for those with hip arthritis. (Note: If you plan to use Angle Oar paddle systems, we recommend a sit inside kayak.)
Look for wider, more stable kayaks to minimize the need for balancing movements that may strain the joints.
2. Use Hand and Grip Aids
Fingerless paddling gloves can provide extra grip while reducing pressure on the fingers and wrists.
Foam grip covers or ergonomic paddle grips can make holding the paddle more comfortable for those with arthritis in their hands.
3. Paddle in Calm Waters
Choose lakes, slow-moving rivers or protected coastal areas to reduce resistance and avoid the need for powerful strokes.
If possible, plan trips for early mornings or low-wind conditions to make paddling easier.
4. Warm Up and Stretch Before Paddling
Gentle wrist, shoulder and hip stretches can improve mobility and reduce stiffness before hitting the water.
Simple exercises like rolling the shoulders and stretching the fingers can help prevent discomfort during paddling.
5. Take Breaks and Paddle at a Comfortable Pace
Using an adaptive paddle system like Versa or Gamut can reduce strain, but taking regular breaks is still important.
Hydration and posture awareness can also help prevent fatigue and discomfort.
Conclusion
While arthritis presents challenges, it doesn't have to stop you from enjoying the outdoors. With the support of low-impact exercises like kayaking and the right adaptive equipment, arthritis sufferers can improve mobility, stay active and even build strength in a pain-reduced manner.
Whether you're a seasoned kayaker or a newcomer to the sport, adaptive gear opens up a world of possibilities, allowing you to enjoy the water and reap the rewards of staying active despite arthritis.
Angle Oar LLC's mission is getting people who didn’t think they had the strength or endurance to kayak out on the water and keeping experienced paddlers there longer! We provide adaptive paddles, outriggers and other equipment to people with shoulder problems, physical disabilities or limited upper body strength due to age, injury or ability.