SURFERS SHOULDERS

What is worse than poor conditions for a Surfer?? Well not much really, apart from an ailment or injury that can prevent a surfer from being in the water at all. Then there really is nothing worse.

One of the most common injuries endured whilst surfing often affects the shoulders. Consider this. How much time do you spend paddling compared to actually catching a wave? The overhead shoulder flexion motion used for paddling is repeated thousands of times in just one session and this constant repetitive action can create or lead to some rather nasty overuse injuries. The very fact that you are lying prone (face down) on a Surfboard with your torso in extension means to paddle effectively your upper back and shoulders work more intensely.

Your body is NOT a machine, (although I am sure some guys out there would like to think it is!!) and like with any athlete, good conditioning is essential. Not only will it improve performance but help prevent any potential injuries that will not make a surfer a happy surfer!!!

This is why a good warm up before a surf, cool down stretch after and strength and conditioning exercises are paramount to helping you keep the shoulder’s and supporting muscles flexible, strong and stable to endure constant repetition.

Now it is a well known fact that many surfers run down to the sea and launch themselves into a paddling frenzy to get outback (especially on those bigger days!). Of course no time spared when the waves are good, but repetitive duck diving and paddling on muscles that aren’t conditioned or warmed (especially in the colder months) can be a recipe for injury. Therefore a sufficient warm up is well worth considering (a few minutes worth will be better than nothing at all guys!!) and just think of it as a time to check out the best peak and easiest paddle out option whilst limbering up. Dynamic stretching actions that mimic your surfing/paddling moves are best. E.g. clockwise/anticlockwise arm circles will mobilise the shoulders for what is in store. Or if you have a towel at hand try this shoulder mobiliser exercise. For a whole body warm up try a series of sun salutations to get the body going!!

Once you have had a few waves, use the time whilst sitting outback to stretch between sets. Stretch out the shoulders, before your next mammoth paddle, especially if they are beginning to feel a little tight.

Equally important is the cool down stretch. On the colder days, get home, have a bath and stretch out those overworked muscles as soon as. Easier on those warmer days when you want to hang out at the beach, where you can stretch immediately afterwards. Even whilst boasting to your friends about your perfect wave or barrel of the day!! You don’t need to have equipment and many stretches can be performed easily on the spot. It doesn’t have to be a marathon stretch. At least 10 mins, holding each stretch for about 30 secs would hope to alleviate possible muscle soreness and aches the next day, especially concentrating on the muscles you have worked the most, like the shoulders. Remember this; overworked muscles becomes tight and imbalanced and will have profound effects on connecting areas too. E.g. If your shoulders are tight from excessive paddling, then it can have detrimental effects upon your neck and so on.

Therefore strength and conditioning your shoulders is also paramount to improve your performance. Not the largest of muscles in the body, but they need to withstand the huge demands that is placed upon them. Surfing can create great wear and tear on the shoulder joint, including the surrounding muscles, tendons and ligaments, causing muscle imbalances. The opposing muscles become too weak and the overworked too tight. This can then throw out your whole posture, power, and strength and will be a hindrance to performance or lead to injury. So incorporate a shoulder workout into your routine, not forgetting the all important rotator cuff muscles and external rotation exercises. By strengthening your muscles predominantly used for surfing as well as the stabilisers and opposing muscles that will help keep your injury free and surf better for longer

Keep check at the Fitness page for regularly updated tips and exercises to keep you Surf Fit.

Have fun, enjoy and salute the wave gods!