Common Surfing Injuries: What Every Surfer Should Know

1 Oct

Surfing is an exhilarating sport, offering a sense of freedom and connection with the ocean. However, the nature of riding waves can put surfers at risk for injuries, especially for those pushing their limits or just starting out. This blog post will explore the most common surfing injuries, why they occur, and how to prevent them.

1. Shoulder Injuries

Surfing requires significant upper body strength, particularly for paddling. Over time, the repetitive motion can lead to shoulder overuse injuries such as rotator cuff strains or shoulder impingement.

Why it happens: Prolonged paddling, especially with improper technique, places stress on the shoulders. This repetitive action can result in irritation or tearing of the muscles and tendons around the shoulder joint.
Prevention: Strengthening the rotator cuff muscles, improving paddling form, and taking breaks to avoid overuse can reduce the risk. Incorporating exercises that enhance shoulder stability and mobility will help surfers maintain the strength needed for paddling.

2. Lower Back Pain

Lower back pain is another common complaint, especially for surfers who spend extended periods lying on their boards. The arching position required for paddling and getting into a wave can strain the lower back muscles.

Why it happens: Prolonged time spent in a hyperextended position puts strain on the lumbar spine, leading to muscle fatigue and even disc issues over time.
Prevention: Strengthening the core muscles, improving flexibility, and maintaining good posture during paddling can help. Exercises like planks, bridges, and stretches targeting the hip flexors and lower back will reduce stress on this area.

3. Knee Injuries

Knee injuries are common when a surfer is navigating quick turns, or if the board wipes out unexpectedly. Medial collateral ligament (MCL) sprains or meniscus tears can occur from awkward landings or twisting motions.

Why it happens: Sudden twisting or changes in direction when riding a wave can put unnatural stress on the knee, especially if the surfer's body is out of alignment with the board.
Prevention: Strengthen the muscles around the knee, especially the quads, hamstrings, and glutes. Balance and stability exercises, such as single-leg squats and Bosu ball work, can help improve knee stability during quick maneuvers.

4. Ankle Sprains

Ankle injuries often occur during take-offs or wipeouts when the foot lands awkwardly on the board or in the water. Inversion sprains (rolling the ankle outward) are the most common.

Why it happens: Sudden movements and unstable footing on the board can cause the ankle to roll or twist, leading to sprains.
Prevention: Regularly working on ankle stability and balance can improve proprioception and reduce the risk of sprains. Stretching and strengthening exercises targeting the ankles, such as calf raises and resistance band movements, can enhance stability.

5. Head Injuries

Collisions with the surfboard or the ocean floor are the primary causes of head injuries. Wipeouts in shallow water or coming into contact with the board’s fins can result in concussions or lacerations.

Why it happens: Surfing involves high speeds and unpredictable waves. Wipeouts, especially in shallow reefs or crowded surf spots, increase the risk of hitting your head.
Prevention: Wearing a helmet when surfing in shallow reef breaks or crowded areas can minimize the risk. Learning how to fall safely and positioning yourself away from your board during a wipeout will also reduce head injuries.

6. Cuts and Lacerations

Surfboards, fins, reefs, and even the seafloor can cause cuts and lacerations. These injuries vary in severity, from minor scrapes to deeper wounds that require stitches.

Why it happens: Sharp fins, rocky reefs, or seashells on the ocean floor can cause cuts when a surfer falls or steps on them.
Prevention: Wearing a wetsuit or rash guard can protect your skin from minor abrasions. Keeping your board’s fins properly protected and maintaining control of your board when wiping out will reduce the risk of lacerations.

How to Prevent Surfing Injuries

Warm-up properly: A dynamic warm-up, including stretches and mobility exercises, will get your body ready for the physical demands of surfing.
Strength training: A balanced routine focusing on your core, shoulders, legs, and stabilizing muscles is crucial for injury prevention.
Use proper technique: Whether paddling, taking off, or riding a wave, ensuring that your movements are biomechanically sound is essential to avoid overuse injuries.
Listen to your body: Fatigue often leads to poor form, increasing the risk of injury. Knowing when to rest is just as important as pushing your limits.

Sam Stewart