Stand up paddle boarding (SUP) is low-impact, full-body, and seriously fun—but like any sport, small mistakes can lead to aches, strains, or scary moments on the water. The good news: most issues are preventable with the right setup, simple technique fixes, and a few safety habits. This guide keeps it practical so you can paddle more often, recover faster, and stay confident in any conditions. Read on for our paddle board safety tips. 

Common SUP complaints include sore lower backs and shoulders, wrist or elbow irritation, ankle tweaks from awkward falls, sun overexposure, and dehydration. The usual culprits: poor paddle length, pulling past the feet, stiff posture, skipping warmups, not using a leash/PFD, and paddling into conditions that are a notch above your skills. Awareness is step one; small changes solve most of it.

Board: stable first, fast later

• Choose the narrowest/stablest board you can stand on for an hour without fighting it. Stability preserves posture, protects the back, and reduces swim time.

• Inflatable vs hard: iSUPs are durable and forgiving; hard boards feel more responsive. Both are safe when matched to your waters and skill.

Paddle: the easiest injury fix

• Length baseline: ~6–8 inches (15–20 cm) above height. Too long = shoulder shrug + low-back torque. Too short = shallow, splashy catch.

• Pick a light paddle with a mid-small blade. It protects elbows/shoulders and supports clean cadence.

Leash + PFD: your two non-negotiables

• Leash keeps your board from becoming a wind-blown runaway. Use: coiled (flat/open water), straight (surf), quick-release belt (rivers/current).

• USCG-approved PFD: belt or vest style—wear it. It’s law in many places and a literal lifesaver.

Sun + hydration kit

• Broad-spectrum sunscreen, hat, UPF top, polarized glasses, and water/electrolytes on deck. Heat stress and sunburn are “silent injuries.”

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1) Set your stance

Feet hip- to shoulder-width over the handle, knees soft, hips stacked over heels, eyes on the horizon. A relaxed grip prevents forearm and elbow flare-ups.

2) Nail the catch

Bury the blade fully at your toes with a vertical shaft, then rotate from the torso, not just the arms. This spares shoulders and powers the stroke efficiently.

3) Exit at your feet

Pulling past your heels twists the board (yaw) and loads the low back. Short, clean power phase = safer, faster.

4) Keep cadence smooth

Slightly quicker, smaller strokes are easier on joints than slow, heaving pulls—especially in chop.

5) Turn with mechanics, not muscles

Use sweep strokes and step-back pivots (with the blade planted) for controlled turns. Plant first, then move your feet—your paddle becomes a third point of balance.

Check conditions

• Wind speed/direction, gusts, storms, tide/current, water temp, daylight. Go upwind first; avoid lee shores.

• If it looks marginal for your skills, switch to sheltered water or shorten the plan.

Quick gear scan

• Fin tight, leash velcro clean, paddle clamp snug, iSUP at recommended PSI, PFD on.

• Pack whistle/light if near dawn/dusk; tell someone your route and ETA.

Route with bail-outs

• Identify 1–2 easy exit points alongshore. Keep first sessions short and close.

• Dynamic mobility (2 min): hip circles, thoracic rotations, arm sweeps.

• Core activation (2 min): dead bug or plank variations.

• Patterning (1 min): 10 slow “air strokes” with vertical shaft, then 10 quiet entries on the water.

• Anti-rotation core: Pallof press, dead bug.

• Hinge + pull: RDLs/hip hinges, rows or pull-downs for shoulder health.

• Single-leg balance: toe-touches, step-downs.

• T-spine mobility: open-books, thread-the-needle.
  Two sessions/week, 20–30 minutes, is enough to change how you feel on the board.

• Cooldown 3–5 min: easy paddling, shoulder and hip openers.

• Hydrate + protein within an hour.

• Ice/compression if something’s flared, and prioritize sleep (7–9 hours).

• Soreness beyond 48–72 hours, numbness, or sharp joint pain? Back off and consult a pro.

• 10% rule: add time or distance gradually (not both in the same week).

• Keep one “easy skills” day (balance drills, step-backs) and one “fitness” day (tempo/intervals).

• Try new venues in good weather first, then add wind/chop as you gain control.

• Flatwater/lakes: Watch afternoon thermals and boat wake. Wear high-viz and keep a shoreline track.

• Rivers/current: Quick-release belt leash only, know eddies/strainers, paddle with a partner.

• Ocean: Check swell period/size, wind direction, rips, and shore break timing; never turn your back on the surf zone.

• Marinas/traffic: Be visible; yield to bigger craft; avoid blind corners.\