Lifting and Carrying Kayaks

April-May 2003

This is an article from WaveLength Magazine, available in print in North America and globally on the web.
To download a pdf copy of the magazine click here: > DOWNLOAD

by Linda Cain

Don't lift and carry a loaded boat by the grab handles, however tempting. Chantelle Cain photo

Bending over to pick up your kayak, you suddenly feel an agonizing pain shoot down your leg. You struggle to straighten up, but the pain remains. You are on the outer coast of Vancouver Island, a 3-day paddle away from civilization. Now what?

This scenario is one of the worst nightmares for any paddler, but it's also one that can be avoided with the practice of safe lifting techniques and proper body mechanics.

LISTEN TO YOUR BODY

This is the single most important factor in preventing injuries while lifting your kayak. If you don't feel comfortable or the position feels awkward for you, stop and find a different way to do it. Injuries are cumulative - poor posture and frequent repetitions increase your risk.

ASSESS THE SITUATION

Individual Capabilities

Ask the following questions:

  • How fit are you (strength and flexibility)? Tight hamstring muscles increase your risk of low back injury.

  • Are you used to lifting and carrying loads and have you lifted kayaks before?

  • Have you had previous injuries that might limit how you move your kayak?

  • Are you tired? Be aware of fatigue - it's easier to injure yourself when your muscles are already tired plus you are less likely to be as careful how you move.

  • Are you with a group? If so, ask for help! It's much easier to get help lifting than tobe unable to participate or be a burden to the rest of the group due to an injury.

  • Is your footwear appropriate for the terrain so there is less risk of slipping and injuring yourself?

Get a good hold on the cockpit rim. Chantelle Cain photo
Lift onto one knee. Chantelle Cain photo
Raise onto your shoulder. Chantelle Cain photo

2. Environment, Load, Other Paddlers

  • How heavy is the kayak - is it loaded or empty?

  • What's the distance and type of terrain - a hundred yards of barnacle-encrusted rocks in the intertidal zone?

  • Are there any obstacles - slippery seaweed, logs, steep shorelines?

  • How many will lift and carry the boat?

  • Is everyone clear about how and where they will move the kayak? It's much easier to plan your steps before than to try to decide while you stand holding the boat!

GENERAL PRINCIPLES OF LIFTING

Many back injuries occur when bending over forward or arching backward at the waist and twisting. By using your stronger

leg muscles and keeping your back in a neutral position, you decrease these risks.

  • Avoid awkward or uncomfortable positions whenever possible.

  • Coordinate your movements if lifting with a partner.

  • Make sure that you have a firm grip on the kayak.

  • Bend at the hips and knees, not the back.

  • Lightly tighten your abdominal muscles to stabilize your spine before and during lifting.

  • Avoid reaching out too far. As you move away from your centre of gravity your balance is more precarious and your risk of injury increases. Your muscles are strongest in their inner range.

  • Coordinate with your partner (1,2,3, go). • Hug the boat close to your body with elbows bent as you stand up using your leg muscles and keeping your back and neck in a neutral position. Keep the kayak tucked in close to you as you carry it.

  • Use smooth, controlled movements. Adding a sudden twist or jerk while moving a load will increase the risk of damage to muscles, ligaments and intervertebraldiscs. Use extra caution when going up or down slopes, over obstacles, in water or on slippery surfaces. Usually the safest way to move a kayak is with two people.

  • Use the same principles when you lower the boat back to the ground.

SOLO LIFTING

Crouch beside the kayak with one foot pointing towards the cockpit and the other pointed slightly toward the bow. With both hands firmly gripping inside the cockpit, shift the kayak to the closest knee as you come to a half stand with your knees bent, head up and back straight. Then lift the boat from your knee to rest the edge of the cockpit on your shoulder as you straighten up to stand. Maintain a slight bend in the knees and avoid arching backwards as you balance the kayak. Place one hand near the front of the cockpit rim to support the boat. Then move with smooth, controlled movements keeping the weight of the boat centered and avoid awkward swinging movements of the kayak.

SPECIAL CONSIDERATIONS

If the boat is very heavy or is to be lifted over a longer distance, take frequent rests. On longer expeditions, boats will be heavily loaded. Be sure to transport kayaks to the water's edge empty and then load them. When coming ashore for a break or to set up camp with heavily loaded boats, first unload heavier items from the kayak where you land before lifting the boat farther up the beach.

On the other hand, if you're with a large group, it's actually quite easy to employ half a dozen of your tripmates to carry loaded boats up the beach - and it definitely adds a spirit of camaraderie to your trips!

© Linda Cain is a registered physiotherapist in Powell River, BC. She started kayaking 20 years ago when her husband introduced her to the sport.

Ed. Note: I had the first back spasm of my life on a 'memorable' kayaking trip several years ago, and learned that immersing myself in cold sea water a couple of times a day did wonders for the pain, enabling me to continue paddling (though not lifting or carrying) for the rest of the trip.