I moved to prone because of some elbow tendonitis with SUP and a few other chronic injuries from bike racing etc.–I am really liking it but find the kneeling position –which at first I liked –started aggravating some knee problems.  Is the flat position significantly slower?  I have been doing exclusively this position the last 6 months (with occasional rests in the knee position.) I have become comfortable with it but am only going out for an hour or so.

Yup. You and everyone else. Let the mass exodus from SUP continue. This is a story we are hearing more and more and more. Some are leaving because of the allure of prone being more of a “hard core” endeavor and others because of shoulder or elbow injury with SUP. Either way – welcome to the club.

To make a long story short, yes, the prone position is slower than a kneeling position. The degree of slow is greater as you increase your board length. Stated another way since that is awful english, if you are on an unlimited board, the kneeling position is significantly faster. On a stock board, kneeling is faster but less so than on an unlimited board.

That said – what you are describing is scaring us a little. Knee paddling is part and parcel of prone paddleboarding. As a general rule, you need to give your shoulders a break from time to time. Whereas prone paddling uses your shoulders and upper back, kneed paddling is as much of a whole body movement as any out there. Knee paddling is more of a core, glute, and hamsgtring movement than an arm movement.

If at all possible we would like to see you knee paddle to 1) go faster 2) give your shoulders and arms a little break/change and 3) prevent injury. We are worrying you are going to turn your knee injury into a shoulder overuse injury.

Our recommendation is to 1) see a doctor and get a diagnosis.If your knee is all jacked up and there is no way to knee paddle – so be it. Go ahead and prone paddle but please do not over do  it. 2) if your doctor gives you the go ahead, start slow. Do a few knee paddle strokes and get back down. Work your way up. It will take a while to get the balance and core strength to support knee paddling. Maybe over time you can take some stress off of your knee. Any little bit of knee paddling will help save your shoulders and likely increase your enjoyment while paddling

Another option to consider is getting more stable board or use a larger fin to increase stability. Those two equipment based maneuvers might take some of the stress off your knees.