Surfing is a thrilling and popular activity among Maroubra residents, drawing enthusiasts to its beautiful waves. However, like any sport, surfing carries the risk of injury. From shoulder strains to knee injuries, surfers encounter various challenges that can keep them out of the water if not managed properly.
Physiotherapy plays a crucial role in helping surfers recover from injuries and regain their strength and mobility. By focusing on targeted treatments and exercises, physiotherapists can aid in reducing pain and inflammation and restoring flexibility. This tailored approach ensures that surfers receive the care they need to get back on their boards and enjoy their favourite sport.
So, let’s explore common surfing injuries, the role of physiotherapy in recovery, essential exercises for surfers, and tips to prevent future injuries. Whether you’re a seasoned surfer or just starting, understanding these aspects can help you maintain an active lifestyle on the waves.
Common Surfing Injuries and Their Causes
Surfing is an exhilarating sport, but injuries are unfortunately quite common. Understanding the causes can help you take preventative measures. Shoulder injuries are prevalent among surfers due to the repetitive paddling motion, which can lead to conditions like rotator cuff tendinitis. Shoulder dislocations can also occur during wipeouts or awkward falls.
Knee and ankle injuries are other common issues. The dynamic movements required for manoeuvring on the surfboard place a lot of stress on the lower body. Knee ligament strains, sprains, and even tears can result from sudden twists or impacts. Similarly, the ankles are susceptible to sprains due to the unstable surfaces and sudden changes in direction.
Back injuries are also a concern for surfers. The combination of paddling, popping up, and riding the waves can strain the muscles and joints in the back. Poor technique or inadequate conditioning can exacerbate these issues, making back injuries more likely.
The Role of Physiotherapy in Surf Injury Recovery
1. Reducing Pain and Inflammation
One of the primary goals of physiotherapy for surf injuries is to reduce pain and inflammation. Physiotherapists use various techniques to achieve this, including manual therapy, ice packs, and specific exercises. Manual therapy involves hands-on techniques to manipulate muscles and joints, which can alleviate pain and improve circulation. Ice packs can help reduce pain, while targeted exercises activate the affected muscles without causing further harm.
2. Restoring Mobility and Flexibility
Another crucial aspect of physiotherapy is restoring mobility and flexibility. After an injury, muscles and joints can become stiff, limiting your range of motion. Physiotherapists will design a personalised exercise plan to stretch and strengthen the affected areas gently. Techniques like dynamic stretching and resistance exercises are commonly used to improve flexibility and build strength.
Additionally, physiotherapy often incorporates balance and coordination exercises. These exercises help you regain your stability, which is crucial for surfing. Improved balance reduces the risk of future injuries and helps you return to the waves more confidently. Restoring mobility and flexibility not only aids in recovery but also lays the groundwork for preventing future injuries.
Essential Physiotherapy Exercises for Surfers
1. Shoulder and Rotator Cuff Exercises
Shoulder strength is vital for surfers, considering the extensive paddling required. Exercises focusing on the rotator cuff can help prevent injuries and improve strength. One such exercise is the “External Rotation.” You can perform this by using a resistance band. Attach the band to a stable object, hold the other end in your hand, and pull it outward, keeping your elbow at a right angle and by your side. Another effective exercise is “Internal Rotation.” Hold the band with your arm across your body and pull inward, again keeping the elbow bent and by your side.
2. Core Strengthening Movements
A strong core is crucial for balance and manoeuvrability on a surfboard. Planks are a highly effective core exercise. Start in a push-up position but rest on your forearms instead of your hands. Maintain a straight line from head to heels, engaging your core throughout. Another excellent core exercise is the “Russian Twist.” Sit on the ground with your knees bent, lean back slightly, and twist your torso from side to side, holding a weight or medicine ball for added resistance.
3. Lower Body Stability Exercises
Lower body stability is also essential for surfers to make quick turns and maintain balance. One effective exercise is the “Single-Leg Squat.” Stand on one leg and slowly bend your knee, lowering your body as if you were sitting back in a chair. Another key exercise is the “Lateral Band Walk.” Place a resistance band around your legs just above your knees and take small side steps while keeping tension on the band. These exercises target the muscles around the knees and hips, improving stability and reducing the risk of injury.
Preventing Future Surf Injuries
4. Warm-Up and Stretching Routines
Before hitting the waves, it’s essential to prepare your body with a proper warm-up. Dynamic stretching routines can improve flexibility and get your muscles ready for action. Arm circles, leg swings, and torso twists are excellent options for warming up. Followed by bodyweight strength exercises targeting the legs, hips, core and shoulders to further prepare the muscles needed for surfing. A comprehensive warm-up routine increases blood flow to your muscles, making them more flexible and less prone to injury.
5. Strengthening and Conditioning Programs
A well-rounded strengthening and conditioning program can help you stay in peak physical condition for surfing. Incorporate exercises that improve both strength and endurance. Weightlifting, resistance band exercises, and aerobic activities like running or swimming can enhance your overall fitness. Consistency is key; make these exercises a regular part of your routine to see the best results.
Proper Technique and Equipment Tips
Using the correct technique can significantly reduce your risk of injury. Pay attention to your form while paddling, popping up, and riding the waves. Small adjustments in your technique can make a big difference. Additionally, using the right equipment tailored to your skill level and surf conditions is crucial. Ensure your board, wetsuit, and other gear are in good condition and suited to your needs.
If you are experiencing pain or are unsure of where to start/how to do these exercises it is recommended to seek professional advice before trying these exercises.
Maroubra Surfers: Heal Your Injuries with Physiotherapy
Recovering from a surf injury and getting back on the waves involves a comprehensive approach that includes physiotherapy, targeted exercises, and preventive measures. Surfing is more than just a sport; it’s a way of life for many Maroubra residents. Taking the necessary steps to maintain your health and fitness ensures you can enjoy this thrilling activity for years to come.
Are you dealing with a surf injury or looking to prevent future ones? Contact Invigor Health to schedule a session with our experienced physiotherapists in Maroubra. We’ll help you develop a personalised plan to keep you fit, active, and ready to conquer the waves. Let Invigor Health guide you on your journey to recovery and peak performance!