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10 tips for embracing adventure after injury
10 tips for embracing adventure after injury by Karen Darke (SIA champion for adventure)
If you’re newly paralysed, or just starting to wonder if adventure is for you then here are some top tips from our Champion for Adventure Karen Darke to get you started:
1. Shift Your Mindset
Adopt a “can-do” attitude—but acknowledge your fears too. Write them down, then choose one small action to take for each concern. Courage doesn’t mean not being scared—it means showing up anyway.
2. Start Small and Smart
Choose an adventure that challenges you, but doesn’t overwhelm. Start local. Go with a friend or find an organisation that supports adaptive adventures. It’s OK to begin with baby steps.
3. Follow the Excitement
Motivation soars when you’re genuinely excited about the people, place, or experience. Whether it’s new cultures, jaw-dropping landscapes, or a team of likeminded people—find what makes you buzz.
4. Build Your Fitness
Whatever your starting point, regular movement will support your goals. Work with what you have—every bit of strength and stamina helps. You don’t need to be an athlete; you just need to begin.
5. Protect Your Body
Skin care is crucial. Use pressure-relieving pads, gel seats, or inflatable camping mattresses (like Thermarests). Take your time with transfers to avoid skin damage or strain.
6. Master Your Routines
Self-care is your foundation. Create or adapt routines that help you manage continence, pressure relief, and energy levels. Efficient systems reduce risk and build confidence.
7. Do Your Research
Speak to others who’ve done it. Ask questions. Watch videos. Read blogs. You’ll learn tips and tricks to solve challenges before they arise.
8. Get Creative with Equipment
You don’t need high-end gear to get started. Modify existing kit, borrow, hire, or improvise. I recently bought a budget canoeing seat—and now I can paddleboard!
9. Build a Support Network
Adventures are better shared. Find your tribe—friends, adaptive sports clubs, online communities. Encouragement, shared stories, and practical help are priceless.
10. Celebrate Every Win
Your journey is yours alone. Every outing, every new skill, every “first” is a step toward empowerment. Recognise your growth and allow yourself to feel proud.
I believe in the power of adventure and really hope that what I can share with you will inspire you to live your own version of adventure. Start with small steps to explore how it makes you feel, and if you like it, build up confidence gradually. (Karen)
Karen’s story is proof that with determination, adaptability, and a love of the outdoors, adventure is always possible—no matter the barriers. Check out this great interview with Karen … ‘The strongest adventure athlete you’ve never met’ (Wild Women)
Feeling inspired?
Check out our brand new accessible adventure challenge that is coming to the Peak District this September. Click on the image below to find out more:
Find out more about Karen
Karen’s passion for the outdoors extends far beyond hand cycling. Kayaking, sit-skiing, surfing, and paddleboarding are all regular features of her adventurous lifestyle. Find out more about her greatest adventures:
Visit Karen’s website to hear more about her story and what latest adventures she has planned:
