Prevention of surf injuries: Exercises and Optimal Techniques

Although surfing is a thrilling and exhilarating sport, there are many accidents associated with it. It is possible to lessen surfing-related injuries and enhance performance in the water by utilising injury prevention exercises and best practices. Having first aid training improves the prognosis for individuals hurt in emergency situations by enabling surfers to treat wounds like cuts, sea stings, and head damage quickly. Exercises for injury prevention can also aid in the prevention of chronic and gradual-onset injuries.

Boost Your Leg Strength

Robust leg muscles improve the stability of the board, let surfers absorb wave energy, and let them control their boards with ease. In order to maintain proper posture and core stability, surfers also need a strong lower back. The upper and mid-back muscles are strengthened by exercises like rows and dumbbell/barbell rows, which aid surfers in maintaining an upright stance and effective paddling. Enhancing spine flexibility through back extensions and Superman exercises can help surfers perform more dynamic movements while reducing stiffness and injury. Lunges and single-leg deadlifts are two exercises that surfers can incorporate into their routine to strengthen their legs generally, which is important for power and speed surfing. Another excellent exercise to include in your regimen is a broad jump, which simulates the pushing-off motion used when surfing a wave. The quads, hamstrings, and glutes can all be strengthened with these workouts. Including side planks in your exercise regimen can help you strengthen the oblique muscles necessary for surfing board turns and enhance your lateral stability.

Focus on Your Shoulders

Injuries sustained when surfing typically affect the shoulders and back. A thorough shoulder strengthening programme and upper body balance, stability, and control exercise can help prevent overuse problems in this region. Moreover, back resiliency exercises like birddogs, deadlifts, and planks help surfers avoid injuries. Surfing necessitates repetitive paddling actions; therefore, building shoulder muscle endurance is essential. Swimming closely resembles surfing motion and is an effective and natural approach to increasing shoulder stamina. Potential rip currents, which are strong currents of swiftly moving water that have the ability to pull swimmers and surfers out to sea, should be recognised by surfers. It can be challenging to escape these rip currents, which are typically identified by a breaking wave that forms a funnel-shaped area of flowing water. Surfers should swim parallel to the coast when entangled in a rip current until they are free of the current. Surfers should abide by the RICE concept (rest, ice, compression, and elevation) if they are hurt.

Boost Your Ankle Strength

Your ankles and feet are subjected to a lot of strain during surfing. It takes a lot of force to pop up or get out of a deep cut while surfing, as well as deft backfoot actions like turning and carving. It is simple to sustain an injury while surfing if these joints are weak. Try including some resistance band workouts into your routine to help strengthen and stretch your ankles. Place one end of a resistance band around your forefoot and secure it to a firm object. Perform two sets of 10 repetitions each by flexing your foot against the resistance of the band. In order to lower your chance of suffering from injuries like hip pointers—deep bruises brought on by a direct hit to the side—you may also attempt some hip-strengthening exercises. Put yourself in a deep squat and extend your arms forward like you're paddling for a duck dive to strengthen your hips. Several times a day, repeat this motion.

Pay Attention to Your Body

A physically demanding sport that is exhilarating and fulfilling, surfing challenges the body. Thankfully, the danger of frequent surfing injuries can be decreased with the use of injury prevention techniques. After a strenuous workout session, some muscular stiffness and joint pain is normal; however, it's crucial to relax if the discomfort continues or gets worse. To increase flexibility and strengthen your muscles, particularly in the back and shoulders, incorporate strength training and stretching into your daily routine. It's also crucial to practice good body mechanics and technique. This covers your stance, your stroke, and the way you go up on the board. Being alert of any local dangers that could drag surfers out to sea, including rip currents, is also very important. Lastly, to protect your skin from cuts and abrasions, wear a wetsuit and rash guard, and stay hydrated by drinking lots of water.