Charles “Cas” Soma, MD. is a Maui waterman and serves our community as an excellent sports medicine specialist and orthopedic surgeon. He knows first hand how the sport of SUP or stand up paddling can challenge the body. I enjoy referring my clients to him, for I know they’ll be back on the water right away with added knowledge and awareness of the importance of being strong and healthy.

In his first exerpt here, part one of a series of articles, Cas talks about the importance of warming up and other elements to be aware of as to prevent injuries often associated with SUP.  This is a good and informative read.Thanks Cas for your contribution. See you on the next N. swell.  Suzie!

   STAND UP PADDLING SURFING MEDICINE

Charles “Cas” Soma, MD.
Maui, Hawaii

 This is one in a series of articles addressing Sports Medicine and follow up aspects of stand up paddling.  Many of us are recommitting ourselves into working out and have found that the reinvigorated Hawaiian sport of stand up paddle surfing is both fun and an excellent way for us to improve our fitness and body control by developing core strength, balance and cardiovascular fitness without breaking a sweat.  After an hour on the water you really feel the physical and mental benefits, with less stress affecting your outlook on life, a soothing endorphin release, and nice sense of accomplishment in addition. 

Buzzy Molokai to Oahu

Significant energy is expended is balancing oneself on the board.  Your arms and  trunk rotate with a cadence dependent on your mood and the size and direction of the ground swells and wind waves, angling for optimum distance between strokes and lots of little rides as you scoot down the coast toward your destination, where a towel, cold drink, and ride back to your original point of entry await.  Exercise occurring during paddling with smooth rhythmic motion encourages rhythm and balanced development of the back and both the dominant and non-dominant sides. 

At North Shore Orthopedics, we occasionally evaluate patients for stand up paddling musculoskeletal injuries of the lower extremity.  The major problems have been caused in part because the surface deck if often covered with a thick rubber decking which causes the foot to be able to grip it quite tightly, and on falling, the knee or ankle will be injured.  At least one recent tibia fracture was due to that mechanism.  When falling, resist the temptation to grab for the board as you go down, as it can hurt you when you fall in an unplanned way at a peculiar angle, when holding a paddle and trying no to go too far from your board out in the ocean.  It’s spooky out there sometimes, and always good to have a buddy with you and two are even better.

Basic fitness requirements for SUP includes the ability to swim, comfort in the ocean and cardiovascular health.  Most stand up paddlers do not wear life support vests; however, anybody engaged in stand up paddling ought to be familiar with open ocean swimming in case of equipment failure, i.e. leash becoming undone, water causing the loss of paddle, etc.  The stand up paddle session should begin with a brief warm up.  A walk down the beach carrying one’s board is often enough to get the heart rate up to a reasonable pre-exercise level.  Back and lower extremity stretching, hamstring and quadriceps and calf muscle specifically with trunk rotations would conclude a 3-5 minute prepaddling stretching program.  Upon paddling through the surf be mindful of other ocean going water sports enthusiasts, be mindful of the surf and never turn your back on the ocean.  Once through the break line, a few strokes heading out into the chop or into the whitewash are the best way to get out past the break line.  When learning for the first time, morning paddles initially going against the wind so that the paddle back is easy, fast and fun, and the initial light headwind stabilizing when just getting accustomed to the sport.  If one is traveling down the coast getting outside into the break line into the wind and wind waves allows one to surf down the coast. Once you are outside the break line and you have caught a couple of swells your mind is at ease, your body is working smoothly and you are in command.   See you out there!

If you or someone you know is in need of an excellent sports medicine physician, you can contact Dr. Soma here:

https://suzietrainsmaui.com/n-shore-orthopedics-sports-medicine-cas-soma-md/

www.doctorsoma.com

“We provide compassionate care for patients with arthritis, employing a variety of therapies and aquatic exercise prescription, nutritional support, arthroscopic surgical treatments, and viscosupplementation as well as Joint replacement surgery for the Knee, Hip and Shoulder.”

His office is located at:
1827 Wells Street Wailuku, HI 96793

808-242-0001

This article was brought to you by Suzie Cooney, CPT of Suzie Trains Maui