Preventing “Painful” Fishing Memories

By Mike Justman, DPT, CMTPT

The fishing reels had fresh line, my favorite jigs were tied on, and the lunch bucket was packed with all the essentials. Anticipation was high as I hitched up the boat for the “Walleye Run” on Wisconsin’s Wolf River. A fresh Friday night fish fry felt just one great day away.

Then my phone buzzed.
My fishing buddy had to cancel—his low back pain had flared up.

Pain, wherever it shows up, has a way of ruining moments like these. The good news? It’s often something that can be treated—or even prevented.

As a physical therapist and passionate outdoorsman, I help people stay active and continue doing what they love, including fishing.

Preventing Injuries on the Water

A few simple steps can go a long way in keeping you safe and pain-free:

Wear proper footwear to prevent slips on wet boat decks or slippery rocks in streams. (Trust me—“waders filled with water” is a lesson you only want to hear about, not experience.)
Use good body mechanics when loading your boat. Keep a solid base and use both arms to reduce strain. Electric winches can also help protect your shoulders.
Lift smart when handling anchors—use your legs, not your back, and keep the weight close to your body.
Stay balanced when netting fish. A staggered stance or kneeling position helps maintain control and avoid unnecessary strain.
Avoid staying in one position too long. Sitting hunched over for hours puts stress on your back and shoulders. Change positions every 15–30 minutes—better yet, skip the slouching altogether.
Switch it up while casting. Repetitive motions can lead to elbow and wrist pain. Alternate arms, vary techniques, and even change lures to reduce strain.
Consider supportive braces if you’re dealing with repetitive stress in your arms or wrists.

When Pain Is Already There

If pain is already limiting you, physical therapy can help. Treatment may include hands-on techniques, stretching, strengthening, and movement training to not only relieve symptoms but prevent them from coming back.

One tool I often use is dry needling, which can reduce muscle tightness and relieve pain effectively.

Keep the Memories, Not the Pain

Fishing has always been a meaningful tradition for me and for many families across Wisconsin. As opening weekend approaches, my goal is simple: help you stay on the water and off the sidelines.

Take steps to prevent injury, and don’t ignore pain when it shows up. With the right approach, you can keep making fishing memories—without pain being part of the story.

Learn more about Mike Justman, PT, DPT, CMTPT

Mike Justman

Physical Therapist, PT, DPT, CMTPT

Mike Justman works at Orthopedic & Spine Therapy’s Clintonville location. After graduating from UW-Milwaukee College with his doctorate, Mike returned to his roots. He lives in Clintonville with his wife, Andrea and their three children. He has been with OST since 2013. Click here to learn more about Mike.