Physiotherapy guide to Surfing Safely
Summer is here, and for many Australians, that means hitting the waves and enjoying the thrill of surfing. While surfing is a fantastic way to stay active and connected to nature, it also places unique demands on the body. Without proper preparation and technique, surfing can lead to injuries such as strains, sprains, or overuse issues. At Brisbane Physiotherapy, we’ve put together this guide to help you surf safely and keep your body in top shape this summer.
Common Surfing Injuries
Surfing involves paddling, balancing, and quick transitions, which can strain the body if it’s not conditioned. Some common injuries include:
Shoulder Injuries: Overuse from paddling can lead to rotator cuff strains, impingement, or tendinitis.
Lower Back Pain: Repeated arching of the back while paddling or riding waves can cause stiffness or muscular strain.
Knee Injuries: Sudden movements and twists on the board can strain ligaments or exacerbate existing knee conditions.
Ankle and Foot Injuries: Balancing on the board places pressure on the feet and ankles, sometimes leading to sprains or plantar fasciitis.
Tips for Surfing Safely
Warm Up Before Hitting the Waves
A proper warm-up increases blood flow, prepares the muscles for activity, and reduces injury risk. Include dynamic stretches like arm swings, leg swings, and trunk rotations to loosen up your shoulders, back, and hips.
Strengthen Your Core and Shoulders
Surfing requires a strong core for balance and paddling strength. Exercises like planks, bird-dogs, and push-ups can help strengthen key muscle groups. Building shoulder stability through resistance exercises also prevents paddling-related injuries.
Focus on Flexibility
Tight muscles can limit your movement and increase your risk of injury. Regular stretching for your shoulders, lower back, and hamstrings will improve your flexibility and recovery.
Practice Proper Technique
Efficient paddling and correct pop-up techniques reduce strain on your body. If you’re a beginner, consider taking lessons to develop good form early on.
Listen to Your Body
If you start to feel pain or fatigue, take a break. Pushing through discomfort can lead to injury. Regular rest and recovery are key to staying healthy and strong.
How Physiotherapy Can Help Surfers
Physiotherapy can play a vital role in preventing and treating surfing-related injuries. At Brisbane Physiotherapy, we offer:
Injury assessments and targeted treatment plans
Strengthening and conditioning programs tailored to surfers
Mobility and flexibility exercises to enhance performance
Conclusion
Surfing should be an enjoyable and injury-free experience. By warming up, strengthening your body, and addressing any niggles early, you can ride the waves safely all summer long. If you need advice or support, contact Brisbane Physiotherapy – we’re here to help you stay strong, flexible, and pain-free in the water.
