7 Strategies for Avoiding Surfing Injuries

You might think that surfing injuries are rare. The sport, however, has heavy physical demands and the potential for a wide range of injuries, including cuts,  sprains, overuse injuries, broken bones and concussions.

The unpredictably of ocean waves creates some hazards you can’t avoid. A surf board, for example, can be turned into a dangerous projectile. Here are seven strategies that can help you reduce your injury risk:

1. Warm up before hitting the surf. When you get to the beach and see perfect waves in the distance, your first impulse may be to grab your board and charge toward the water. But just like any other sport, you need to prepare your body for action. You are setting yourself up for potential injury if you don’t spend 15 to 20 minutes warming up your muscles and getting blood flowing to the correct areas – particularly your shoulders, back and core.
2. Use proper techniques. While surfing, you will spend time and energy moving your board into the right position to catch a wave. That’s going to involve a lot of paddling with your arms and hands. If you aren’t using the right techniques, you will put extra stress on your shoulders, elbows, wrists and back. If you are just getting started in the sport, it would be wise to work with a surf school or instructor to get you on the right path.
3. Get the right equipment. There is a typical surfboard progression from novice to advanced, where you start with a longer board and gradually work your way to a shorter board as your skills grow. The longer boards tend to have better stability and make it easier to catch waves. If you are a beginner, you might also consider a board with a softer top to reduce your risk of a collision injury. Before buying your first board, drop by a reputable surf shop and talk with one of their experts about your needs.
4. Add cross training to your routine. When you look at the training habits of professional surfers, you will see they incorporate more than just surfing into their exercise routines. Spending all your time doing any one sport (whether it’s surfing, tennis, running, etc.) increases your risk of injuries, including those related to overuse. Cross training gives your muscles and tendons a break and also helps your body be more adaptable and ready for the unpredictability of surfing.
5. Strengthen your core. Having a strong core is critical for your balance and stability. It can also help prevent lower back injuries. Standard plank exercises are a great way to strengthen your abdominal muscles. But you also need to work on your sides (side planks or oblique crunches) and low back (Superman or Romanian Deadlift) – and not just focus on the anterior abs.
6. Don’t skip leg day. Once you are standing on the board, your leg strength will play a key role in keeping you upright and moving with the waves. Squats, lunges and calf raises are great ways to build leg strength, which can improve your balance and help protect your knees.
7. Listen to your body. Don’t let your enjoyment of surfing overcome your need to protect yourself from injury. Even if you are having a great session, be aware of what it means if your body starts hurting. If your arms, for example, are getting sore while paddling, it’s OK to cut your session short. Soreness after exercise can peak within 24 to 48 hours. If something is sore or hurting, rest and see how you feel in a couple days. If you aren’t seeing consistent improvement each day, it may be time to visit a sports medicine physician..

Etiquette Matters

If you are just getting into surfing, there are certain rules of the ocean you should follow. By following established etiquette, you may avoid some injuries – and avoid injuring other surfers. For example, paddling directly behind another surfer could put you in harm’s way if their board suddenly becomes dislodged by a wave. It is also important to know who has “priority” when paddling for a wave to avoid dropping in on another surfer – putting you and the other surfer at risk. Investing some time with a surf instructor is a great way to get started.

This content is not AI generated.