Early morning wake-ups, waves lapping at the shores, and a few fellow wetsuit-clad beachgoers to share a nod and smile with as you venture out onto the sand. This is the bliss of the beloved surfing lifestyle on the Central Coast. From tranquil morning cruises to exhilarating competitions, surfing is a sport unmatched by any other.
Something that’s not so welcome in surfing, however, is injuries. Every surfer knows all too well the prevalent dangers of sustaining an injury in the water, whether from overdoing certain exercises in training or from getting knocked by your board during a session.
Whether you’re a casual rider keen for warmer weekends or a dedicated surfer facing cold mornings, injuries can keep you out of the water – and that’s certainly not something an avid surfer wants to hear.
Despite its unique challenges and a common string of injuries, however, surfing often lacks specific warm-ups and injury-prevention conditioning. In this blog, we’ve compiled simple exercises to keep you ready for action when the waves finally call.
The Surfing Injury Landscape
Recent research on surfing-related injuries reveals that common acute incidents include:
- Head (23%)
- Neck (12%)
- Shoulders (11%)
- Ankles (11%)
- Knees (10%) (1)
Most injuries result from direct contact with the surfer’s own board or other surf-related elements (58%) and during take-off and ride (35%).
Gradual onset injuries commonly affect the spine and back (29.3%), shoulders (22.9%), and neck (17.5%) (2). These injuries often manifest during paddling (38%), emphasising the importance of technique and duration (3).
Common Surfing Injuries: Awareness and Management
Being aware of injuries is key to a safer surf experience. Strains, sprains, and impact injuries are among the frequent concerns surfers face. Common injuries in surfing include:
- Sprained ankles: Common due to the uneven and dynamic nature of wave activity.
- Surfer’s ear: Exostosis, or abnormal bone growth in the ear canal, is often a result of prolonged exposure to cold water and wind.
- Shoulder injuries: Frequent paddling and the overhead nature of surfing can contribute to shoulder issues.
- Lacerations: Contact with surfboards, rocks, or sea life can cause cuts and abrasions.
- Fractures: Impact with the ocean floor or a collision with the board can lead to bone fractures.
- Strains and sprains: Overuse or sudden movements can strain muscles or cause ligament sprains.
- Head and facial injuries: Falls or collisions may result in concussions or facial injuries.
- Spinal injuries: Rare but possible, especially in large wave conditions or significant wipeouts.
- Knee injuries: Commonly associated with quick manoeuvres, causing strains or ligament damage. MCL injuries in surfing are very common.
- Sunburn and skin issues: Prolonged sun exposure can lead to sunburn, and skin irritation from saltwater is also prevalent.
Preventive Measures: Exercises for Surfing Fitness
Whether you’re a seasoned surfer or just catching your first wave, prioritising fitness can significantly impact your surfing experience.
Our experienced Exercise Physiologists at Coast Sport have compiled these key exercises that can enhance your flexibility, build strength, and help you prevent injuries.
Mobility and Flexibility
Enhancing mobility is not just about stretching; it’s about preparing your body for the dynamic movements of surfing. Include the following exercises daily or before and after surfing to promote flexibility and control:
Cobra to Child’s Pose: Transition between these yoga-inspired poses to promote spinal flexibility and relieve tension. Aim for 10-20 repetitions.
World’s Greatest Stretch/Lunging Trunk Rotation: Engage your hips, hamstrings, and trunk in a series of dynamic stretches. Perform 10-20 repetitions on each side to improve hip flexibility and trunk rotation.
Swimmers Lat Stretch: Using a dowel, towel, or band, perform this stretch to enhance shoulder flexibility. Hold each stretch for 20 seconds, repeating five times. This exercise is particularly beneficial for the overhead movements involved in paddling.
Strength and Control
Surfing demands strength and control, especially in the upper body, core, and legs. Integrate these exercises into your routine up to three times a week to enhance your paddling power and manoeuvrability:
Prone Supermans (IWTs): Strengthen your back muscles with this prone exercise. Aim for 3 sets of 12-15 repetitions to improve your ability to arch your back during manoeuvres.
Pull Ups/Pull Downs or Overs: Build upper body strength with pull-ups or use resistance bands for pull-downs. Perform 3 sets of 6-8 repetitions to enhance your paddling power.
Bulgarian Split Squats, Single Leg Squats, Cossack Squats/Curtsy Lunge: Strengthen your legs and improve stability with these lower body exercises. Mix them into your routine to mimic the weight shifts involved in surfing.
Wood Chop, Paloff Press, Plank and Twist: Develop core strength with rotational exercises. These exercises enhance your ability to twist and turn while maintaining stability. Include them in your strength routine for well-rounded core training.
Power and Absorption
Surfing requires the ability to generate and absorb force quickly. Focus on exercises targeting the knee and ankle to improve your ability to handle the impacts associated with surfing:
Lunge Jumps: Boost lower body power and improve shock absorption with lunge jumps. Perform 3 sets of 4-5 jumps, emphasising explosive movements.
Jump and 90-Degree Turn: Enhance your ability to manoeuvre quickly on your board with this exercise. Perform 3 sets of 4-5 jumps, incorporating a 90-degree turn.
Skater Hops: Develop lateral power and agility with skater hops. Perform 3 sets of 5 hops on each side to improve your ability to shift weight and maintain balance.
Remember to execute these exercises with emphasis on quick movements, soft landings, and proper alignment. Incorporate them into your training routine to optimise your surfing fitness and reduce the risk of injuries.
Tips for Safe Surfing
Now we’ve covered the essentials in good preparation and preventative exercises for surfing, what about safety tips for when you’re actually on the waves?
According to Sports Medicine Australia, good technique and correct surfing etiquette are essential for a successful, injury-free surfing experience.
To arm yourself in the water, ensure you’re adhering to the following safety tips:
Effective Preparation
Make sure you do a solid warm-up routine before hitting the waves, like the mobility and flexibility exercises we described above. As always in Australia (or anywhere in the world, for that matter), it’s important to apply sunscreen of at least 30 SPF to protect your skin.
Good Technique
If you’re a seasoned surfer, you’ll be well aware of the importance of mastering good technique. Surfing with the right skills and methods not only helps you to surf better, but also protects you from potentially serious injuries.
If you’re a new or novice surfer, we recommend taking lessons at a local centre or seeing an Exercise Physiologist for expert advice and guidance prior to hitting the surf. Often, you’ll be taught how to surf correctly on land before you venture out into the waves.
Surfing Etiquette
Surfing etiquette is fundamental for all surfers to prevent collisions in the water. This involves respecting the rights of fellow surfers, allowing everyone an equal opportunity to catch waves, and understanding that each wave accommodates only one surfer.
These practices contribute to a safer and more harmonious surfing environment.
Avoid Solo Surfing
The waves can be unpredictable and can catch you off guard. Even the most experienced surfers can sometimes find themselves in a predicament in the water. Inexperienced surfers, particularly children, should never surf alone.
Responsible adults should supervise children during surfing sessions. If you’re new to the sport, bring a friend or coach to go surfing with.
Select the Right Equipment
Surfers should seek professional advice when purchasing a surfboard. Consider factors such as flexible fins, a blunt nose, or a protective nose guard.
Nose guards should be fitted to existing surfboards to minimise the risk of injury. Wearing wetsuits is advisable for buoyancy, sun protection, and protection against seabed abrasions. Leg ropes are also beneficial to increase your safety in challenging conditions.
Respond to Injuries
In the event of an injury, it’s crucial to stop surfing immediately and seek prompt medical treatment. If your injury is causing prolonged pain or discomfort, consult with a Physiotherapist or Exercise Physiologist for recovery assistance.
Arm Yourself Against Surfing Injuries With Coast Sport
Surfing is not just a sport; it’s a lifestyle. To ensure that you can continue riding the waves with joy and confidence, taking proactive steps to prevent injuries is paramount.
From effective warm-up routines to adhering to surfing etiquette, the choices you make before and during your surfing sessions significantly impact your safety and longevity in the sport.
As the official provider of allied health services to the Central Coast Academy of Sport surfing program, the team at Coast Sport is here to assist you with your surfing ventures. We’re well-versed in the best physiotherapy and remedial massage treatments for surfers and surfing injuries. As we love hitting the waves ourselves, we’ve also got valuable first-hand experience in surfing techniques and tips.
Don’t let injuries keep you out of the water. Book an appointment with our experts today and embark on a journey to surf with confidence, resilience, and a reduced risk of injuries. Your surfing adventure awaits, and we’re here to support you every step of the way.
Sources
1 .Furness J, McArthur K, Remnant D, Jorgensen D, Bacon CJ, Moran RW, Hing W, Climstein M. 2021. Traumatic surfing injuries in New Zealand: a descriptive epidemiology study. PeerJ 9:e12334 https://doi.org/10.7717/peerj.12334
2. Hanchard, S.; Duncan, A.; Furness, J.; Simas, V.; Climstein, M.;Kemp-Smith, K. Chronic and Gradual-Onset Injuries and Conditions in the Sport of Surfing: A Systematic Review. Sports 2021, 9, 23. https://pubmed.ncbi.nlm.nih.gov/33572826/
3. Remnant, D., Moran, R. W., Furness, J., Climstein, M., Hing, W. A., & Bacon, C. J. (2020). Gradual-onset surfing-related injuries in New Zealand: A cross-sectional study. Journal of science and medicine in sport, 23(11), 1049-1054. https://pubmed.ncbi.nlm.nih.gov/32475781/