7 Common Surfing Injuries and How to Prevent Them

Surfing is an incredible sport that blends adrenaline, skill, and a deep connection to the ocean. But like any physically demanding activity, it comes with a risk of injury.

Wipeouts, repetitive motions, and unexpected collisions can lead to anything from minor scrapes to serious issues like shoulder injuries or knee strains.

Understanding these common injuries and taking the right precautions can keep you riding waves longer and less uncomfortable. Here’s a detailed guide to the seven most common surfing injuries and how to prevent them.

1. Lacerations (Cuts and Scrapes)

Why It Happens:

Lacerations are one of the most frequent injuries in surfing. They often occur due to contact with surfboard fins, the board’s hard edges, coral reefs, rocks, or other surfers.

Prevention:

• Use Protective Gear: To minimize sharp contact points, opt for surfboards with rounded or soft-edged fins. Apply protective rail tape.
• Stay Aware: Maintain a safe distance from other surfers and obstacles to reduce the risk of accidental collisions.
• Improve Your Surfing Technique: Good control and balance minimize unexpected falls that lead to injuries.

Treatment:

• Clean cuts immediately with fresh water.
• Apply antiseptic and cover with a waterproof bandage.
• For deeper wounds, seek medical attention.

2. Sprains and Strains

Why It Happens:

Overstretching or overusing muscles, tendons, and ligaments—especially in the ankles, knees, and wrists—can lead to painful sprains or strains. These often happen when surfers twist suddenly, land incorrectly, or overuse certain muscles.

Prevention:

• Warm-Up Properly: Dynamic stretching before surfing prepares muscles for movement and reduces injury risk.
• Strength Training: Strengthen the muscles around key joints, particularly the ankles, knees, and shoulders.
• Use Proper Technique: Avoid sudden, jerky movements and maintain a balanced stance.

Treatment:

• Apply ice packs to reduce swelling.
• Rest the affected area and use compression wraps if needed.
• Consider physical therapy for severe strains.

3. Shoulder Injuries (Impingement & Rotator Cuff Issues)

Why It Happens:

Surfing requires constant paddling, leading to shoulder overuse injuries like rotator cuff strains and impingement (when tendons are compressed between bones in the shoulder joint).

Prevention:

• Stretch Before and After Surfing: Loosen tight shoulders with dynamic stretches before and static stretches afterward.
• Strengthen Your Shoulders: Incorporate resistance band exercises and push-ups into your fitness routine.
• Maintain Good Paddling Form: Keep elbows slightly bent and avoid excessive overreaching.

Treatment:

• Rest and apply ice after surf sessions.
• Strengthen the rotator cuff with controlled rehab exercises.
• Seek medical help if the pain persists.

4. Lower Back Pain and Strains

Why It Happens:

Long paddling sessions in a prone position put stress on the lower back, leading to muscle fatigue, strain, or even chronic pain over time.

Prevention:

• Strengthen Your Core: A strong core supports the lower back and reduces strain.
• Improve Flexibility: Stretching exercises, especially for the hamstrings and hip flexors, help relieve tension in the lower back.
• Modify Your Paddling Position: Avoid excessive arching and maintain a neutral spine.

Treatment:

• Stretch the lower back and hip flexors regularly.
• Apply heat therapy after surfing to relax muscles.
• Consider physical therapy if pain persists.

5. Knee Injuries (MCL Strains and Twists)

Why It Happens:

Rapid changes in stance, abrupt turns, and deep crouching put pressure on the knees. This can lead to ligament injuries, especially Medial Collateral Ligament (MCL) strains.

Prevention:

• Strength Training: Focus on strengthening the quadriceps, hamstrings, and glutes.
• Use Proper Form: Keep weight evenly distributed between both legs while surfing.
• Wear a Knee Brace: If you have a history of knee injuries, extra support can help.

Treatment:

• Rest and avoid high-impact movements.
• Use ice packs to reduce inflammation.
• Engage in low-impact recovery exercises, such as swimming or cycling.

6. Surfer’s Ear (Exostosis)

Why It Happens:

Repeated exposure to cold water and wind causes abnormal bone growth inside the ear canal, leading to hearing loss and frequent ear infections.

Prevention:

• Use Surf Earplugs: Specially designed plugs keep water out while allowing sound in.
• Wear a Hooded Wetsuit: Extra protection against wind and cold water helps prevent irritation.
• Dry Ears Thoroughly: Use a towel or alcohol-based ear drops after each session.

Treatment:

• Seek medical advice if experiencing frequent ear infections or hearing loss.
• In severe cases, surgery (canaloplasty) may be required to remove excess bone growth.

7. Foot and Toe Injuries

Why It Happens:

When surfing, the feet and toes are heavily impacted, leading to cuts, bruises, sprains, and even fractures.

Prevention:

• Wear Surf Booties: These provide extra protection, especially in reef or rocky areas.
• Be Mindful of Your Stance: Proper weight distribution prevents unnecessary strain on the toes and feet.
• Avoid Sharp Reefs and Rocks: Be cautious when walking in shallow waters.

Treatment:

• Rest and elevate the foot if injured.
• For deep cuts, clean and cover wounds immediately.
• Consult a doctor for persistent pain or fractures.

Quick Reference Table

Injury	Prevention Tips	Treatment
Lacerations	Use soft-edged fins, stay alert	Clean wounds, apply antiseptic
Sprains/Strains	Warm-up, strength training	Ice, rest, physical therapy
Shoulder Injuries	Stretch, strengthen shoulders	Rest, rehab exercises
Lower Back Pain	Core exercises, flexible hamstrings	Heat therapy, stretching
Knee Injuries	Strength training, correct stance	Ice, low-impact recovery
Surfer’s Ear	Wear earplugs, dry ears	Medical consultation if severe
Foot Injuries	Wear booties with careful foot placement	Elevate foot, clean wounds

FAQs

1. What’s the most common surfing injury?

Lacerations are the most frequent, usually caused by surfboard fins or reefs.

2. How can I prevent shoulder pain from paddling?

Strengthen the rotator cuff, maintain good form, and stretch regularly.

3. What should I do if I feel knee pain after surfing?

Rest, ice the area, and focus on strengthening your leg muscles.

4. How do I know if I have a surfer’s ear?

Frequent ear infections and gradual hearing loss are key indicators.

5. Are surf booties necessary?

They’re highly recommended for surfing reef-filled or rocky areas to prevent cuts and foot injuries.

Conclusion

Surfing injuries are common, but the right approach can prevent most injuries. You can stay safe and keep riding waves without setbacks by strengthening key muscle groups, improving flexibility, and using proper gear. Implement these tips into your routine and enjoy more injury-free surf sessions!