Click on the cover to see the digitized edition

Na Wahine O Ke Kai
Molokai Hoe
Harrison 'Beanie' Lono Heen
What is tradition?
Paddling Scholarship
SoCal Ocean Racing
Another Dam Race
Canadian National Sprint Champs
Keeping your muscles limber
Canoe surfing challenge

"It was really rough and sloppy, just a lot of stuff coming left-to-right, right-to-left. Lucky the current and wind was pushing us the whole way."
- Molokai Hoe

On the cover Harrison 'Beanie' Lono Heen

2012 IVF World Outrigger Sprint Due Dates
The 2012 IVF World Outrigger Sprint Championships is August 11 thru 15, 2012 in Calgary, Canada. An intent to participate is due October 31, 2011. Information submitted will be used to help in the planning and organization of the Hawaii trials, which will be held on Sunday, January 15 at Keehi Lagoon. The intent to participate fee is $100.00 per Club/Team and $10.00 for each V1 paddler. Trial registration deadline is November 30 with a fee of $30.00 per paddler/person. Late trial registration fee $50.00 per paddler/person.
After the Hawaii Trails, the Hawaii area coordinator will notify each club/team or individual of the results and final payment. The final registration fee is due January 31. Only those who qualify for Hawaii's allotted lanes will be notified. It is mandatory that all Hawaii clubs, teams and paddlers wear the Hawaii Racing Jersey. Hawaii Delegation T-shirts are recommended.
Final registration fee is $60.00 per paddler plus Hawaii Racing Jersey and delegation tee shirt for $45.00.
All forms and payments should be sent to: Luana Froiseth
791 Sunset Ave
Honolulu, Hawaii 96816
Email: LuanaFroiseth@AOL.com
or phone 808-732-2639(H) or 808-330-4774.
Make all payments to: HCRA – World Sprints. All payments are non- refundable.

Keeping your muscles limber

>>See this story along with photos in the digitized edition of Pacific Paddler >>

Ever wonder why your fingers go numb when you paddle? Why can't you straighten out your elbow? Or maybe you have headaches that start at the base of your neck and travel to your head.

When there is too much stress to a muscle, it can cause spasms or myofascial trigger points. Muscles are supposed to turn on and off—in the case of a spasm or trigger point, the muscles did not get the message to turn off. Sometimes these tight muscles can compress nerves, thereby causing abnormal sensations of numbness and tingling (paresthesia). Other times muscle contractures develop. A contracture is an abnormal shortening of a muscle that can be permanent. This can lead to decreased range of motion at joints limiting your ability to twist or reach, and thus making you a less effective paddler.

Keeping your muscles limber is one way to relieve muscle tension and nerve compression. It is also a quick and easy way to improve your overall fitness. A comprehensive stretching program for 5-10 minutes post-paddling may be all you need. Proper stretching techniques include:
-Holding the stretch for at least 30 seconds to lengthen the muscle(s)
-Stretching until uncomfortable—not painful
-Stretching three times throughout the day as opposed to doing all 3 sets all at once
By Jennifer Cheung, Physical Therapist
Please check JACO Rehab how-to-rehab yourself videos on Youtube and on the Pacific Paddler site
Next issue: Dynamic Warmup