Paddleboard Exercise and Post Workout Recovery

Updated: August 20, 2025 by Michael Kahn. Published: August 20, 2025.

Stand-up paddleboarding (SUP) challenges the entire body, requiring diligence on your post workout recovery, whether the session lasts for miles across open water, involves quick sprints, or focuses on technical skills in freestyle formats. The physiological stressors that result from SUP are significant, affecting the shoulders, core, back, and lower body, while requiring robust cardiovascular output and dynamic stabilization.

For paddleboarders seeking to maintain or improve their performance, a scientific understanding of recovery can help speed up personal progress. From nutrition science, sports medicine, exercise physiology, and physical therapy, evidence-based strategies are combined specific to paddleboarders.

All cited sources are accessible and reflect current research. I created real world examples and calculations with my own body to help guide – you should adjust the numbers for your own body type, size, and weight.

Table of Contents

• The Importance of Recovery in Paddleboarding
• Key Elements of Athletic Recovery
  • 1. Hydration and Electrolyte Management
  • 2. Nutrition: Carbohydrates, Protein, and Micronutrients
  • 3. Physical Recovery Modalities
  • 4. Sleep and Rest
• Tailoring Recovery for Paddleboarding Styles
• Recovery Routine for Paddleboarders

The Importance of Recovery in Paddleboarding

Physical activity on a paddleboard induces eccentric and concentric muscle activity, isometric core stabilization, and significant caloric expenditure (“A biomechanical analysis of the stand-up paddle board stroke”).

The shoulder, elbow and hip joints are evident in multiple paddling sports where injury rates are higher when not cared for post-paddle.

Over time, failure to recover adequately can result in fatigue-related decreases in muscle force, chronic soreness (delayed onset muscle soreness, or DOMS), and heightened injury risk.

Delayed Onset Muscle Soreness (DOMS) is the muscle pain and stiffness that typically develop 12–48 hours after unfamiliar or intense exercise, especially involving eccentric movements (muscle lengthening under load), like paddling hard or for long durations. (“Delayed Onset Muscle Soreness Treatment Strategies and Performance Factors”)

DOMS should be reduced because it can decrease muscle function, limit range of motion, impair performance, increase injury risk, and discourage consistent training or participation in activities like paddleboarding. Effective recovery strategies help minimize DOMS and support faster return to normal movement and exercise.

These outcomes are especially significant for the shoulder girdle, lumbar spine, and wrists (“Relationship between Training Factors and Injuries in Stand-Up Paddleboarding”).

In this study, 31–32.9% of paddlers had reported shoulder pain, while 25–33% also had back pain. Stretching, core strengthening, and resistance training, reduced the rate of injury.

With 8 weeks of CORE training, improvements in postural control and quality of movement have been reported in university athletes, or improvements in reaction to jumps in female athletes following 6 weeks of CORE training, which could have a real impact on injury prevention.

Appropriate recovery protocols are thus directly linked to both continued performance and long-term musculoskeletal health.

Resistance training as part of your recovery can help prevent injuries due to overuse such as swimmers’ shoulders or tennis elbows.

Key Elements of Athletic Recovery

For paddleboarders, research supports four foundational components in recovery:

1. Hydration and Electrolyte Replacement
2. Nutrition for Glycogen Restoration and Tissue Repair
3. Active and Passive Physiological Recovery Modalities
4. Sleep and Rest Quality

Each of these is outlined below, drawing on primary literature and practical examples.

1. Hydration and Electrolyte Management

Even modest fluid loss impairs neuromuscular function and energy metabolism. Paddleboard sessions, particularly those in warm environments or lasting over an hour, increase sweat output and promote significant sodium loss.

The combination of water and sodium is critical, as plain water can dilute plasma sodium, limiting effective rehydration.

The review “Post-Exercise Rehydration in Athletes: Effects of Sodium and Hormonal Regulation” found that beverages containing 20 to 40 mmol/L of sodium led to superior fluid retention compared to water alone, with 73–77% of fluid retained versus 58% for water.

For the average paddler, this means drinking a sodium-containing beverage (such as a commercial sports drink or a homemade mix with electrolyte tablets) and aiming to replace 150% of the fluid lost during exercise, calculated via body weight changes.

Practical Example: After a two-hour paddle, if you have lost about 2lb, aim to drink around 50oz of fluid with electrolytes in the subsequent hours, monitoring urine color (unless you’re peeing off the side of your board partially submerged) as a practical hydration indicator. You can take this example to figure out how much liquid you should be bringing (See: Paddleboard Accessories) during your paddleboard sessions.

2. Nutrition: Carbohydrates, Protein, and Micronutrients

The emphasis on rapid carbohydrate and protein replenishment stems from the depletion of muscle glycogen, particularly in longer sessions or intervals of high intensity.

According to “Nutrition and Supplement Update for the Endurance Athlete: Review and Recommendations”, athletes should consume 1.0–1.2g of carbohydrate per kilogram of body weight within two hours post-exercise to maximize glycogen restoration.

For a person weighing 150 pounds, consuming 1.0–1.2 grams of carbohydrate per kilogram of body weight means you should aim for approximately 68–82 grams of carbohydrates. That could include things like 2 bananas (54g carbs), 2 slices of bread (30g carbs), 1 cup of rice (45g carbs).

Protein intake supports muscle repair and protein synthesis, with 20–40g of high-quality protein recommended during this window, as detailed in “Effects of Acute Sleep Deprivation on Sporting Performance in Athletes”.

Whole foods such as low-fat yogurt with fruit and oats, grilled chicken with brown rice and vegetables, or a smoothie containing banana, protein powder, oats, and mixed berries, are ideal.

The addition of anti-inflammatory micronutrients and healthy fats, such as those found in fish or flaxseed, can attenuate exercise-induced inflammation (“What Should I Eat before Exercise? Pre-Exercise Nutrition and the Response to Endurance Exercise: Current Prospective and Future Directions”).

Example: For a 150 pound paddler after a high-intensity session, optimal recovery nutrition could include 70–90g of carbohydrates and 25–30g of protein—for instance, a whole wheat sandwich with lean turkey, spinach, and tomato, paired with fruit.

Here is a comprehensive practical table including water, sodium, nitrates, and antioxidants, based on recommended ranges for a 150-pound person:

Nutrient & Context	Grams for 150lb person	Calories/Quantity
Carbohydrate (daily, 1h)	340–476	1360–1904 kcal
Carbohydrate (daily, 1–3h)	408–680	1632–2720 kcal
Carbohydrate (daily, 4+h)	544–816	2176–3264 kcal
Carbohydrate (pre-ex, <90min)	408	1632 kcal
Carbohydrate (pre-ex, >90min)	680–816	2720–3264 kcal
Carbohydrate (pre-ex, 1–4h prior)	68–272	272–1088 kcal
Carbohydrate (post, 24h)	544–680	2176–2720 kcal
Carbohydrate (post, 3–5h)	68–82 per hour	272–328 kcal per hour
Protein (daily)	95	380 kcal
Protein (every 3–5h)	20	80 kcal
Protein (pre/post)	20	80 kcal
Protein (during, high-intensity)	17 per hour	68 kcal per hour
Protein (post, <2h)	20	80 kcal
Water (during exercise)	—	13.5–27.1 oz per hour
Water (post-exercise)	—	150% of body fluid lost (50 oz per 2 lbs weight lost)
Sodium (during exercise)	—	300–600 mg per hour
Nitrates (pre-exercise)	—	300–600 mg or 17 oz beetroot juice or 3–6 beets, 90 min pre-exercise
Antioxidants (recovery, foods preferred)	—	8–12 oz tart cherry juice 2x/day (or 1 oz concentrate), 4–5 days before/2–3 days after event; or whole foods, dark berries, dark greens.

3. Physical Recovery Modalities

Active Recovery

Rather than immediately ceasing all exercise post-session, engaging in gentle aerobic activity (i.e., active recovery) facilitates lactate clearance and improves circulation.

A study published in “Comparison of Different Recovery Strategies After High-Intensity Exercise” revealed that 10–20 minutes of low-intensity movement post-training, such as easy paddling or walking, reduced DOMS and accelerated the return to baseline strength levels.

Massage and Nerve Glides

Manual therapy remains a cornerstone of sports recovery. Analysis in “Deep Tissue Massage Therapy: Effects on Muscle Recovery and Performance in Athletes” and “Massage and postexercise recovery: the science is emerging” indicates lower rates of soreness and enhanced muscle recovery, particularly among sports utilizing repetitive arm and torso actions such as paddleboarding.

Practical Application: Schedule a 15–20 minute massage after hard sessions, emphasizing the trapezius, latissimus dorsi, rotator cuff, and gluteal muscles.

Paddleboarding involves repetitive arm and shoulder movements and prolonged gripping, which can sometimes irritate nerves—particularly the median, ulnar, and radial nerves in the arms, or the sciatic nerve in the legs and lower back.

This may contribute to symptoms like tightness, tingling, or reduced range of motion. Nerve glides help keep nerves moving freely within their tissue pathways, reducing nerve tension, promoting normal movement, and potentially decreasing discomfort after high-use sessions.

Research in rehabilitation and sports therapy supports nerve gliding as a safe, effective adjunct for maintaining forearm and shoulder mobility and preventing issues like thoracic outlet syndrome or carpal tunnel syndrome (“Neural Mobilization: Treating Nerve-Related Musculoskeletal Conditions”).

How to Self-Administer Nerve Glides

1. Median Nerve Glide (for forearms, wrists, and hands):

• Stand or sit tall. Extend one arm straight out to the side at shoulder height, palm up.
• Slowly extend your wrist and fingers back (as if signaling “stop”) while tilting your head away from the outstretched arm.
• For a gentle glide: Move your wrist and fingers back and forth 5–10 times, keeping your arm and shoulder relaxed.
• Where: Do this after long paddling sessions or whenever you feel forearm or hand tension.

2. Ulnar Nerve Glide (inner elbow, hand):

• Make an “okay” sign with your hand (thumb and forefinger together).
• Bend your elbow, bringing your palm toward your ear as if wearing a mask, keeping your fingers in the “okay” sign.
• Gently move between the start and end positions 5–10 times.
• Where: Helpful if you experience tingling or tightness along the pinky side of your forearm or hand.

3. Radial Nerve Glide (outer elbow, forearm, thumb):

• Arm at your side, palm facing backward.
• Flex the wrist and fingers (make a loose fist with palm down), then rotate the arm inward (so the thumb points backward), and slightly extend your elbow.
• Tilt your head away from that arm as you extend your arm/repeat the movement 5–10 times.

4. Sciatic Nerve Glide (buttock, back of thigh):

• Lying on your back, hug one knee toward your chest.
• Slowly straighten the knee without forcing; then flex and point your ankle.
• Move through this range 5–10 times, keeping the motion gentle.

How to Combine With Massage

• Perform self-massage first to warm tissues (with a foam roller or massage ball) on target areas: forearms, upper arms, shoulders, glutes, hamstrings.
• Then, follow with nerve glides for that region.
• This combination helps decrease soft tissue tension and improves neural mobility, further enhancing recovery and reducing the risk of overuse symptoms.

Cautions

• Nerve glides should be performed gently, without forcing range of motion or causing sharp pain or tingling.
• If you experience persistent nerve symptoms (numbness, weakness, significant tingling) or have a known nerve injury, consult a physical therapist for personalized guidance.

Cold Water Immersion

Submerging the body in 10–15°C water for 10–15 minutes is highly effective for reducing inflammation and perceived muscle soreness.

Research in “Impact of different doses of cold water immersion (duration and temperature) on neuromuscular function, muscle soreness, and subjective recovery after exercise” confirmed significant recovery benefits compared to passive rest or warm water immersion, especially following full-body endurance activities like SUP.

Practical Example: After performing moderate to strenuous paddling exercise in Lake Natoma, take a dip in the cold waters and stay in the water for at least 10 minutes.

Compression and Foam Rolling

Wearing compression garments for 24–48 hours post-activity is associated with marginal improvements in muscle repair, as described in “Compression garments and recovery from exercise-induced muscle damage: a meta-analysis”.

Foam rolling reduces subjective soreness but is less effective as a standalone intervention, according to “Preventive effect of foam rolling on muscle soreness after exercise”.

Both smooth foam rollers and textured (grid) foam rollers are effective for reducing delayed onset muscle soreness (DOMS), improving flexibility, and enhancing lactate clearance; choice of roller (smooth vs. grid) does not appear to significantly alter recovery outcomes in healthy active individuals (Does the type of foam roller influence the recovery rate, thermal and mechanical outcomes, PLOS ONE, 2020).

Vibration foam rollers may have additional benefits for some athletes, especially in increasing range of motion and decreasing pain. (Effects of Vibration Foam Rolling on Pain, Fatigue, and Range of Motion in Individuals with Muscle Fatigue: A Systematic Review, MDPI, 2025; Does Vibration Foam Roller Influence Performance and Recovery? A Systematic Review and Meta-analysis, Sports Medicine – Open, 2022).

In a pinch, you can use something like a tennis ball in lieu of a foam roller.

Foam rolling for 10–20 minutes post-exercise can reduce perceived pain and may attenuate reductions in muscle performance, aiding post-paddleboard recovery (The Effects of Self-Myofascial Release Using a Foam Roll or Roller Massager on Joint Range of Motion, Muscle Recovery, and Performance: A Systematic Review, PMC, 2015; A Meta-Analysis of the Effects of Foam Rolling on Performance and Recovery, PMC, 2019).

Key Areas to Roll for Paddleboarding

1. Upper Back (Thoracic Spine) & Lats:
Lie on your back with the roller underneath your shoulder blades. Gently roll up and down from your lower ribs to the tops of your shoulders, with arms crossed or extended overhead to open up the latissimus dorsi.

2. Shoulders & Rotator Cuff:
Lie on your side with the roller beneath your armpit (targeting the teres major and lats). Roll gently forward and back or up and down to work the outer shoulder.

3. Low Back & Glutes:
Sit on the roller with one ankle crossed over the opposite knee (to target the glute). Lean slightly toward the elevated leg and roll the glute and lower back. Avoid direct rolling on the lumbar spine—target the muscles around it.

4. Hip Flexors & Outer Thigh (IT Band):
Lie face down and position the roller under one hip. Support your weight on your forearms and other leg, slowly rolling from the upper thigh to just above the knee. For the IT band, lie on your side and roll along the outer thigh.

5. Quads & Hamstrings:
Lie face down with the roller beneath mid-thigh (quads). Support weight with forearms, rolling from hip down to just above the knee. For hamstrings, sit with roller under the back of thighs, rolling from just below glutes to just above knees.

6. Calves:
Sit and place the roller under lower calves. Roll from just below knees to ankles; cross one leg over the other to increase intensity, if needed.

General Rolling Principles:

• Roll slowly, spending 1–2 minutes per muscle group.
• When you find a tender or tight spot, pause and maintain gentle pressure for 20–30 seconds before moving on.
• Aim for a total of 10–20 minutes post-session, covering all major areas.

4. Sleep and Rest

Quality and duration of sleep are directly proportional to both cognitive and physical recovery post-exercise.

Inadequate sleep disrupts hormone regulation, slows muscle repair, elevates perceived exertion, and increases risk of musculoskeletal injury (“The Impact of Sleep Interventions on Athletic Performance”).

Paddleboarders should prioritize consistent sleep schedules, aiming for 7–9 hours per night.

Example: Following a long day of distance paddling, prioritize a calm environment, consider light stretching or breathwork before bed, and avoid electronic devices in the final hour before sleep.

Tailoring Recovery for Paddleboarding Styles

Distance Paddling

Emphasize higher carbohydrate replenishment, prioritize extended active recovery, and monitor hydration more closely due to longer exposure to sun and water loss.

Sprint/Interval Work

Focus on rapid protein-carbohydrate intake to facilitate muscle protein synthesis and energy restoration; use cold water therapy to reduce high-intensity DOMS.

Technical/Freestyle

Give extra attention to wrist, hand, and shoulder mobility and soft tissue work, due to the diversity of movements and increased joint stress.

Recovery Routine for Paddleboarders

1. Immediately finish session: Hydrate with a sodium-rich beverage. Lightly paddle or walk for 10 minutes.
2. Within 30–60 minutes: Consume a meal or shake rich in both carbs and protein.
3. Within 1 hour: Optionally perform a 10–15 minute cold water immersion.
4. Within 2 hours: Schedule massage, apply foam rolling and perform nerve glides, or use compression wear.
5. Evening: Practice restorative stretching and sleep hygiene for high-quality rest.

Effective recovery from paddleboard training or competition is a multi-dimensional process, integrating hydration, targeted nutrition, active and passive modalities, and restorative sleep.

The above strategies are substantiated by a robust scientific literature base and can be tailored to the specifics of your paddling session and performance goals.

Recognizing the demands unique to SUP, adherence to informed recovery protocols will reduce injury risk, enhance adaptations, and maximize enjoyment and performance on the water.