The benefits of land based fitness training for surfing extends way past just being able to jump up on your board more effectively, the benefits are vast, one of which is injury prevention. Like any sport all surfers will be at risk of an injury and at some point in a surfer’s surfing life there’s a good chance that it will happen!

Surfing is a very demanding sport, and the bigger the waves the more risk of injury there is! For any surfer wishing to stay injury free, an injury can be frustrating, with this in mind many surfers still feel there is no need to train on the land, however the benefits can mean much more than just catching a few extra waves!

If you’re lucky enough to get in the water on a regular basis then you’re at risk of repetitious movements; non stop paddling movements looking for waves can take their toll on the body and many surfers will not warm up or stretch after a surf and this is often why injuries creep in!

Additional core strength can be a great benefit to any surfer allowing additional strength to be gained in the back. During an average surf session the surfer will spend long periods of time with their lumbar spine (lower back) in constant extension and then in reverse flexion; just before popping up to nail a wave and this is where the lower back is often at risk from injury!

Again this is where a good land based training program can be of benefit in the form of a good flexibility and stretching program on a regular basis.

Muscle Strains
Muscle strain or muscle pull or even a muscle tear implies damage to a muscle or its attaching tendons. You can put undue pressure on muscles during the course of normal daily activities, with sudden, quick heavy lifting, during sports, or while performing work tasks.
Muscle damage can be in the form of tearing (part or all) of the muscle fibers and the tendons attached to the muscle. The tearing of the muscle can also damage small blood vessels, causing local bleeding (bruising) and pain (caused by irritation of the nerve endings in the area).

The amount of swelling or local bleeding into the muscle (from torn blood vessels) can best be managed early by applying ice packs and maintaining the strained muscle in a stretched position. Heat can be applied when the swelling has lessened. However, the early application of heat can increase swelling and pain.

Note: Ice or heat should not be applied to bare skin. Always use a protective covering such as a towel between the ice or heat and the skin.

•Establish a warm-up routine prior to engaging in your surfing session!

Twisted Knee during your surf?

Acute knee injuries can cause pain and swelling with difficulty bending the knee and weight-bearing.

Longer-term symptoms that point to knee problems will include pain and swelling in addition to other complaints. Inflammation in the joint may be caused by even minor activity. Swelling may be intermittent, brought on by activity, and may gradually resolve as the inflammation decreases.

Pain, too, may come and go and may not occur right away with activity but might be delayed as the inflammation develops. Pain can also be felt with specific activities. Pain while climbing stairs is a symptom of meniscus injury, where the cartilage is being pinched in the joint as it narrows with bending. Pain with walking down stairs suggests patellar pain, where the kneecap is being forced onto the femur.

If you suffer any knee pain during your surf session, it would be wise and seek medical advice, even if it’s 6 foot and pumping!