Canoeing and Kayaking in Grand Rapids, MI: How to Prevent Injury

Canoeing and kayaking are popular ways to enjoy the rivers and lakes around Grand Rapids, Michigan. From a calm paddle on Reeds Lake or the Grand River through downtown, to more adventurous trips on regional rivers, paddling can be enjoyed by people of all ages and fitness levels.

However, injuries can occur if your skills, fitness, or equipment don’t match the type of paddling you plan to do. With good preparation and basic safety habits, most canoeing and kayaking injuries are preventable.

Types of Paddling Near Grand Rapids

Around Grand Rapids, canoeing and kayaking can include:

  • Flatwater paddling on the Grand River, Reeds Lake, Versluis Lake, and nearby inland lakes
  • River trips on area rivers such as the Rogue River, Thornapple River, and Muskegon River
  • Fitness and racing events held on local waterways
  • Great Lakes paddling on Lake Michigan (e.g., Grand Haven, Holland) for more experienced paddlers

More advanced activities—such as whitewater paddling on certain rivers or open-water kayaking on Lake Michigan—require specific skills, safety training, and specialized equipment.

Always make sure your preparation, fitness, and skills are appropriate for the water and conditions you plan to paddle.

Common Canoeing and Kayaking Injuries

In Grand Rapids and across Michigan, canoeing and kayaking injuries often fall into these categories:

Shoulder Injuries

The shoulder does a lot of work with every paddle stroke. Poor technique or overuse can lead to:

  • Muscle strains
  • Ligament sprains
  • Rotator cuff irritation or tendonitis

Wrist and Forearm Overuse Injuries

The repetitive motion of paddling can cause:

  • Wrist tendonitis
  • Forearm muscle strain
  • Numbness or tingling from nerve irritation

These are more common when paddling long distances, gripping the paddle too tightly, or suddenly increasing training volume.

Impact Injuries

Falls or collisions can cause:

  • Bruises and cuts from striking the boat or rocks
  • Head injuries if not wearing a helmet in moving water
  • Foot or ankle injuries from stepping on hidden objects in shallow water

Heat Stress and Dehydration

West Michigan summers can be hot and humid, especially on open water with strong sun and little shade. This can lead to:

  • Heat exhaustion
  • Heat stroke (a medical emergency)
  • Dehydration, headaches, and dizziness

Sunburn and UV Damage

Sun exposure on the water is intensified by reflection from the surface. Even on cooler days or when it’s cloudy, you can get:

  • Sunburn
  • Long-term skin damage and increased skin cancer risk

Hypothermia and Cold-Water Injuries

Michigan’s water stays cold well into late spring and cools quickly in fall. Even on a mild day, falling into cold water can cause:

  • Hypothermia – a dangerous drop in body temperature
  • Cold shock response – gasping and difficulty breathing
  • Loss of coordination and strength

These risks are higher on Lake Michigan, early/late in the season, or if you are not wearing proper thermal protection.

Drowning

Drowning is a risk with any water sport. While fatal incidents in canoeing and kayaking are not common, they are more likely when:

  • Life jackets are not worn
  • Alcohol or drugs are involved
  • Paddlers are inexperienced or in conditions beyond their abilities

Factors That Increase Injury Risk

Inexperience

Beginners are more likely to:

  • Use poor paddling technique
  • Struggle to steer or control the canoe or kayak
  • Tip over in current, wind, or boat wakes
  • Misjudge distance, weather, or their own endurance

Taking a basic paddling safety course in the Grand Rapids area can significantly reduce these risks.

Poor Technique

Incorrect body position or paddling form can place extra strain on joints, muscles, and ligaments—especially in the:

  • Shoulders
  • Lower back
  • Wrists and hands

Learning proper technique early helps prevent chronic overuse injuries.

Choosing the Wrong Waterway

You are more likely to be injured if you:

  • Paddle in water that is beyond your skill level
  • Attempt Lake Michigan or fast-moving rivers without proper training
  • Ignore water temperature, current, wind, or wave conditions

Always seek local knowledge when paddling a river or lake for the first time around Grand Rapids or along the Lake Michigan shoreline.

Not Wearing Protective Equipment

Essential safety gear includes:

  • Life jacket / Personal Flotation Device (PFD): Should be worn at all times on the water, not just carried.
  • Helmet: Important in moving water, near rapids, or when there is risk of hitting rocks or other hard objects.

Michigan boating laws require a properly fitted life jacket on board for each person; best practice is to wear it at all times when canoeing or kayaking.

Overtraining

Paddling too far, too fast, or too often can lead to:

  • Shoulder tendonitis
  • Wrist and elbow overuse injuries
  • General fatigue and increased risk of accidents

Gradually increase your paddling time and intensity, especially at the start of the season.

Staying Healthy and Fit for Paddling

Exercise Regularly

Keeping in good overall physical condition helps you:

  • Paddle more efficiently
  • Reduce fatigue
  • Prevent overuse injuries

Include:

  • Cardiovascular exercise (walking, cycling, swimming)
  • Strength training for shoulders, core, and legs
  • Flexibility and mobility work

Warm Up Thoroughly Before You Paddle

Before getting on the water:

  • Do 5–10 minutes of light activity (walking, easy paddling near shore)
  • Add slow, controlled stretches for:
    • Shoulders and arms
    • Neck and upper back
    • Hips and legs

Cool Down After Paddling

After your session:

  • Paddle slowly for a few minutes to cool down
  • Stretch the major muscle groups again, focusing on:
    • Shoulders
    • Back
    • Hips and legs

Regular stretching helps maintain flexibility and reduce stiffness.

Stay Hydrated

In Michigan’s humid summers and even on cooler days:

  • Drink water before, during, and after paddling
  • Avoid excessive caffeine and alcohol, which can worsen dehydration

Dressing for Michigan Conditions

Weather in Grand Rapids and West Michigan can change quickly. Dress for both air and water temperature.

Cold and Shoulder Seasons (Spring, Fall, Early Morning)

  • Wear a wetsuit or thermal layers if water is cold
  • Use moisture-wicking base layers and insulating mid-layers
  • Add a windproof outer layer
  • Pack a dry change of clothes in a waterproof bag

Hot and Sunny Conditions

To prevent heat stress and sunburn:

  • Wear a loose, light-colored, long-sleeved shirt
  • Use a wide-brimmed hat or cap
  • Choose quick-dry fabrics
  • Wear American National Standards Institute (ANSI)-rated sunglasses or quality UV-blocking lenses

Be Sun-Smart

  • Apply broad-spectrum, water-resistant SPF 30+ sunscreen to all exposed skin
  • Reapply at least every 2 hours, and after getting wet
  • Remember often-missed areas: ears, back of neck, tops of feet, and backs of hands

Safety Basics for Canoeing and Kayaking in Grand Rapids

Avoid Alcohol and Drugs

Do not paddle if you have been drinking alcohol or using recreational drugs. Judgment, coordination, and reaction time are all affected, increasing the risk of capsizing, collision, and drowning.

Tell Someone Your Plan

Before paddling:

  • Tell a family member or friend:
    • Where you are going
    • Who you are with
    • When you expect to return
  • Consider using a float plan if you are going on a longer trip

Don’t Paddle Alone

Especially on rivers or Lake Michigan:

  • Paddle with at least one other person
  • Stay within sight of each other
  • Make sure someone in the group has basic first aid skills

Be Honest About Your Skill Level

  • Do not overestimate your fitness or paddling ability
  • Choose routes and distances that match your experience
  • Start with calm, sheltered waters before progressing to rivers, currents, or waves

Learn Basic Skills

Consider taking lessons from a local outfitter or paddling club. Learn:

  • How to safely enter and exit your canoe or kayak at the shoreline
  • How to perform a wet exit (for kayaks)
  • Basic rescue and self-rescue techniques
  • Efficient, joint-friendly paddling strokes

If you fall into the water, stay with your craft—it is easier to see than a person, and can help you float.

Safe Behavior on the Water

Keep a Firm Grip on Your Paddle

  • Hold the paddle with relaxed but secure hands
  • Avoid letting go in waves or current, if safe to do so
  • Do not over-grip, which can increase wrist strain

Avoid Walking in Unknown Shallow Water

In Michigan rivers, the bottom can be uneven with:

  • Submerged branches
  • Rocks
  • Fishing line or debris

Your feet can become trapped, especially in moving water. If you must exit:

  • Move carefully
  • Avoid strong current
  • When in doubt, swim your boat to shore instead of walking through unknown areas

Always Swim with Caution

  • If you are not a confident swimmer, do not canoe or kayak in deep or moving water
  • Always wear your life jacket, even if you are a strong swimmer

Checking Weather and Water Conditions

West Michigan weather can change quickly, especially near Lake Michigan.

Before you paddle:

  • Check local weather forecasts (including marine forecasts for Lake Michigan)
  • Review river flow levels for inland rivers
  • Look at wind speed and direction for lakes and big rivers
  • Watch for:
    • High winds
    • Large waves or swell
    • Thunderstorms or lightning
    • Fog or poor visibility
    • Extreme heat or cold

Avoid paddling in:

  • Thunderstorms or when lightning is in the area
  • High winds or large waves
  • Dense fog
  • Extreme heat or cold conditions

If paddling in hot weather, consider going early in the morning or later in the afternoon to reduce heat stress and UV exposure.

Avoid paddling at night unless you are experienced, have proper navigation lights, and know the route well.

Identifying Hazards in West Michigan Waters

Before launching, inspect the waterway from land, especially if it’s your first time there.

Look for:

  • Overhanging or submerged tree branches
  • Strong or unpredictable currents
  • Areas of high boat traffic
  • Cold water or signs of rapid depth changes
  • Rocks, logs, or debris
  • Large boat wakes on busy lakes or the Grand River downtown

Talk to local paddlers, outfitters, or clubs in the Grand Rapids area for waterway-specific advice.

Using the Right Equipment Safely

Transporting Your Canoe or Kayak

  • Secure your boat properly to your vehicle’s roof rack
  • Use bow and stern tie-downs for highway driving
  • Check straps periodically on longer trips

Helmets and Life Jackets

  • Wear a helmet designed for paddling in moving water or rocky areas
    • It should fit snugly and have drain holes for quick water release
  • Wear a properly fitted life jacket (PFD) at all times
    • Choose one designed for paddling (allows free shoulder movement)
    • Do not rely on a life jacket stored inside the boat—if you capsize, it may float away

Paddles and Accessories

  • Choose a paddle that matches:
    • Your height
    • Your boat type (canoe vs. kayak)
    • Your paddling style (recreational, touring, whitewater)
  • Consider attaching a whistle to your PFD to signal for help if needed
  • Carry a dry bag with essentials:
    • Phone in a waterproof case
    • First aid kit
    • Extra clothing
    • Snacks and water

Respect Load Limits

  • Never overload your canoe or kayak
  • Keep heavy items low and centered to improve stability
  • Secure gear so it doesn’t shift suddenly

Maintain Your Equipment

  • Regularly inspect your:
    • Boat hull for cracks or damage
    • PFD for wear and proper buoyancy
    • Paddle for cracks or loose parts
  • Repair or replace damaged equipment before your next trip

What to Do If You’re Injured

Stop Activity Immediately

If you feel pain or suspect an injury:

  • Stop paddling right away
  • Do not “push through” shoulder, wrist, or back pain

Seek Prompt Treatment

Early medical care usually means:

  • Faster recovery
  • Lower risk of long-term problems
  • Less time away from the water

In Grand Rapids, you can seek help from:

  • Your primary care provider
  • Urgent care clinics (Spectrum Health, Trinity Health Grand Rapids, Metro Health, Mercy Health)
  • A sports medicine physician or physiotherapist/physical therapist

Treating Soft Tissue Injuries

For sprains, strains, bruises, or bumps:

  • Rest the injured area
  • Apply Ice (wrapped in a cloth) for 15–20 minutes at a time
  • Use Compression (elastic bandage) if advised
  • Use Elevation (raise the limb above heart level) when possible

Seek professional advice if:

  • Pain is severe
  • You cannot move the joint normally
  • Swelling or bruising is significant

Treating Sunburn and Heat Stress

  • Move to shade or an air-conditioned area
  • Drink cool water
  • Avoid further sun exposure
  • For significant sunburn or heat illness symptoms (confusion, fainting, rapid heartbeat), seek urgent medical care

Treating Hypothermia

If someone is shivering uncontrollably, confused, or very cold:

  • Move them to a warm, dry place as quickly and safely as possible
  • Remove wet clothing and replace with dry, warm layers
  • Wrap in a blanket or thermal blanket
  • Offer warm (not hot) drinks and high-calorie foods if the person is awake and able to swallow
  • Call 911 if symptoms are moderate or severe

Do not resume paddling until you have fully recovered and a healthcare professional has cleared you, if needed.

Local Resources in Grand Rapids, Michigan

If you paddle regularly around Grand Rapids, consider:

  • Local healthcare providers for injury prevention programs or physical therapy:
    • Spectrum Health, Trinity Health Grand Rapids, Metro Health, Mercy Health
  • Kent County Health Department and Grand Rapids Public Health for:
    • Water quality advisories
    • Heat alerts
    • General public health information
  • Local paddling clubs and outfitters for:
    • Safety courses
    • Technique workshops
    • Guided trips on area rivers and Lake Michigan

In an emergency, always call 911.

Key Takeaways for Safe Canoeing and Kayaking in Grand Rapids

  • With preparation, proper equipment, and common sense, you can avoid most paddling injuries.
  • Protect yourself from sunburn, heat stress, and dehydration, especially in West Michigan’s summer sun.
  • Warm up before paddling and include stretching in your cool-down routine to prevent overuse injuries.
  • Always wear a properly fitted life jacket, choose waterways that match your skill level, and check local weather and water conditions before you go.
  • Seek prompt medical treatment for any injury, and do not return to paddling until you have fully recovered.

By following these guidelines, you can safely enjoy the many canoeing and kayaking opportunities in and around Grand Rapids, Michigan.