Paddle Smart, Portage Strong: Staying Injury-Free in the Algonquin Backcountry

​It’s that time of year again. I long to feel the cool breeze on my face, hear the call of the loon, and listen to the gentle splash of my paddle slicing through still water. Soon, I’ll be deep in the backcountry of Algonquin, portaging from lake to lake, pretending I don’t remember how much my back ached last year.
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As I sit in my living room—sunbeams finally making a guest appearance after a week of rain—I’m full of hope. Like every year, I forget about black fly bites, sleeping on roots, and the reality that my teenage son thinks carrying a canoe on his head is fun. I, however, am no longer 25. Or 35. So let’s talk injury prevention, before the great outdoors becomes the great “ow-tdoors.”

​Rotator Cuff Rescue: Paddle With Purpose

Paddling may feel effortless at first, but those shoulders will notice after a few lakes. Avoid overuse injuries by switching paddle sides often, keeping your strokes smooth, and engaging your core—not just your arms. A strong core = a happy shoulder. And take breaks! The loons will wait.

Portage Without Punishment

Portaging is not a race (unless you're my son). Bend at the knees, keep loads balanced, and if your canoe makes you look like a cartoon sandwich, redistribute that gear. A hiking pole or sturdy stick can help on rough trails. And don't forget to stretch those hip flexors afterward—they’ve been doing more work than they signed up for.

Tent Time = Stretch Time

After a day of adventure, take 5–10 minutes to stretch before crawling into your nylon cocoon. Focus on your back, hips, and hamstrings. Trust me, your spine will thank you in the morning.

Enjoy the Trip—And the Recovery
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Nature’s beautiful—but she’s not gentle. So prep your body, listen to it, and when you return with epic stories and mildly sore glutes, we’ll be here at PSM with open arms, foam rollers, and zero judgment.
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Happy paddling—and may your blisters be small and your memories big.