Common surfing injuries and how to prevent them

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Surfing is exhilarating, but like any sport, it comes with its share of physical risks. Whether you’re a seasoned surfer or just starting, understanding the most common surfing injuries and how to prevent them can keep you safe and extend your time in the water.

Let’s dive into the most frequent injuries and how to avoid them!

550 Words | 3 Min 15 Sec Read

1. Shoulder Injuries (Rotator Cuff Strain):

Why It Happens: Paddling is an essential part of surfing, but it can put immense strain on your shoulders. Overuse of the rotator cuff muscles due to repetitive paddling can lead to strains or even tendonitis.

How to Prevent It:

• Warm-Up: Always start with a solid warm-up focusing on shoulder mobility and flexibility.

• Strengthening Exercises: Incorporate exercises like shoulder presses, rows, and resistance band work to strengthen the shoulder muscles.

• Proper Paddling Technique: Use long, efficient strokes to reduce strain, keeping your elbows slightly bent to avoid locking your joints.

2. Lower Back Pain:

Why It Happens: Arching your back while paddling can cause discomfort, especially if you have poor posture or weak core muscles. Over time, this can lead to chronic lower back pain.

How to Prevent It:

• Core Strengthening: A strong core supports your lower back. Incorporate exercises like planks, leg raises, and bridges into your routine to build a solid core.

• Stretch and Mobilize: After your session, take time to stretch your lower back and hips to prevent tightness.

3. Knee Injuries (Meniscus Tears or Sprains):

Why It Happens: Turning too sharply or twisting awkwardly while on the wave can put undue stress on your knees, leading to sprains or tears in the ligaments or meniscus.

How to Prevent It:

• Leg Strengthening: Work on your leg muscles, particularly the quadriceps, hamstrings, and glutes, to support your knees. Squats, lunges, and step-ups are great for this.

• Flexibility: Ensure that your knees and hips are flexible by regularly stretching and incorporating yoga into your routine.

4. Foot and Ankle Injuries:

Why It Happens: Feet and ankles are highly vulnerable in surfing, especially if you land awkwardly during takeoff or wipeout. Sprains, fractures, and even reef cuts are common.

How to Prevent It:

• Ankle Strengthening: Strengthen your ankles by doing balance exercises like single-leg stands or using a wobble board.

• Protect Your Feet: If you’re surfing on reefs or rocky breaks, consider wearing reef booties to protect your feet from sharp objects.

5. Head Injuries (Collisions with the Board):

Why It Happens: Wipeouts can be unpredictable, and if your board strikes your head, you risk concussions or lacerations.

How to Prevent It:

• Practice Safety: Always keep an arm between your head and the board during a wipeout. Wearing a surf helmet is also a good option, especially in powerful surf or reef breaks.

• Stay Aware: Always be aware of your surroundings and other surfers to avoid collisions in crowded lineups.

Wrapping it up:

By adding these exercises to your weekly routine, you’ll see improvements in your overall surfing performance — from smoother pop-ups to longer, more controlled rides. Don’t forget, consistency is key!

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