Surf Smart: Common Injuries & How to Prevent Them
Surfing is an incredible way to stay fit, enjoy the outdoors and connect with the ocean — but like any sport, it can place unique demands on your body. At Realign Physio & Co, we’ve been seeing more surfers lately (no surprise with so many great breaks here on the Gold Coast!) experiencing similar aches, pains and injuries.
The good news? With the right preparation and care, most of these issues can be prevented or managed.
Most Common Surfing-Related Injuries🏄
1. Shoulder Pain
Paddling puts a lot of repetitive stress on the shoulders, especially the rotator cuff muscles. This can lead to overuse injuries like tendinopathy or impingement.
Prevention Tip: Strengthen your rotator cuff and upper back muscles, and make sure you warm up before you paddle out.
2. Lower Back Strain
Arching the spine while paddling can irritate the lower back or cause muscle strains. Surfers often describe stiffness or soreness after longer sessions.
Prevention Tip: Improve your core stability and flexibility through exercises like Pilates or targeted physiotherapy programs.
3. Neck Tightness
Keeping your head lifted for long periods can strain the neck muscles and joints.
Prevention Tip: Include regular neck mobility and stretching exercises in your routine. Short breaks to rest your neck between sets can also help.
4. Knee & Ankle Injuries
Rapid pop-ups, twists and landings in unstable positions can stress the knees and ankles, sometimes resulting in sprains or ligament strains.
Prevention Tip: Work on balance, proprioception and leg strength off the board — single-leg exercises and wobble board drills are great options.
How Physiotherapy Can Help
Physiotherapists understand the specific demands of surfing. Whether you’re recovering from an injury or trying to prevent one, a tailored program can:
Improve your paddling and pop-up mechanics
Strengthen key muscle groups
Enhance flexibility and balance
Reduce pain and speed up recovery
At Realign Physio & Co, we offer personalised rehab and conditioning plans for surfers of all levels — plus Pilates and exercise physiology sessions to build resilience and keep you in the water longer.
Takeaway Message
Surfing is tough on the body, but it doesn’t have to lead to pain. By investing a little time into injury prevention and proper recovery, you can enjoy more sessions and fewer setbacks — whether you’re catching waves on the Gold Coast or beyond.
Need help with a surf-related ache or injury? Book an appointment with our team today and get back to doing what you love.