There’s nothing quite like catching that perfect wave, but surfing comes with its fair share of bumps and bruises. As people who have spent countless hours in the water, we’ve had our share of wipeouts and close calls. Let’s take a closer look at some of the most common surfing injuries and how you can avoid them.

Cuts and scrapes

The ocean floor isn’t always forgiving. Rocks, coral, and even your own board can leave you with nasty cuts. It’s possible to suffer injuries for things like slicing your foot open on a hidden rock while trying to paddle out—not fun. To avoid this:

If you do get cut, clean the wound thoroughly and apply an antibiotic ointment. For deeper cuts, you may need stitches.

Shoulder injuries

Paddling puts a lot of strain on your shoulders. Rotator cuff injuries and dislocations are unfortunately common. To protect your shoulders, warm up properly before surfing, work on your paddling technique by keeping your elbows high, and strengthen your shoulder muscles with exercises like push-ups and pull-ups If you feel shoulder pain, rest and ice the area. See a doctor if the pain persists.

Back pain

Lower back pain plagues many surfers, especially as they get older. Long periods of lying on your board and the twisting motion of turns can take their toll. To keep your back happy, you should always stretch before and after surfing. 

It’s also a good idea to strengthen your core muscles and maintain good posture while paddling. One way to do this is with yoga, which can be great for surfers. Check out these 3 yoga poses to try before surfing.

Head injuries

While rare, head injuries can be serious. Getting hit by your board or another surfer’s board is the usual culprit. To protect your noggin:

If you take a hard hit to the head, get out of the water immediately and seek medical attention if you feel dizzy or disoriented.

Ear problems

Surfer’s ear is a common condition caused by repeated exposure to cold water and wind. The ear canal can develop bony growths, leading to hearing loss and frequent infections. To protect your ears:

Wear earplugs designed for surfing, use a hood in cold water, and always dry your ears thoroughly after surfing. If you’re prone to ear infections, try using a few drops of white vinegar in each ear after surfing to help prevent bacterial growth.

Knee injuries

The twisting motions involved in surfing can put stress on your knees. Meniscus tears and ligament sprains are not uncommon. To keep your knees healthy:

If you feel a pop or severe pain in your knee, stop surfing and see a doctor.

Jellyfish stings

These floating menaces can put a real damper on your surf session. While most jellyfish stings are just painful and annoying, some can be dangerous. To avoid getting stung:

If you do get stung, rinse the area with seawater (not fresh water) and remove any visible tentacles. Applying vinegar can help neutralise the sting. For severe reactions, seek medical help.

Sunburn

This might seem obvious, but we can’t tell you how many times we’ve underestimated the sun’s power. Severe sunburn can ruin your surf trip and increase your risk of skin cancer. To protect yourself:

If you do get burned, aloe vera can help soothe the skin. Stay hydrated and out of the sun until you heal.

Dehydration

It’s easy to forget about drinking water when you’re surrounded by it. But surfing is a workout, and you can get dehydrated quickly, especially in warm climates. Signs of dehydration include dizziness, fatigue, and headaches. To stay hydrated:

Drink plenty of water before your session, take water breaks during long sessions, and avoid alcohol before surfing. If you start feeling dizzy or overly tired, get out of the water and rehydrate until you feel better.

Surf rash

Surf rash is an irritating condition caused by friction between your skin and your surfboard or wetsuit. While not serious, it can be uncomfortable and put a damper on your surf trip. To prevent surf rash:

If you do develop a rash, applying aloe vera or a mild corticosteroid cream can help soothe the irritation.

Foot injuries

From stepping on sharp objects to getting your toes caught in the leash, foot injuries are all too common. I once stubbed my toe so hard on a submerged log that I thought I’d broken it. To protect your feet:

If you injure your foot, rest and ice the area. See a doctor if you suspect a fracture or if the pain is severe.

Wrist sprains

The impact of catching waves and the pressure of popping up can strain your wrists. To avoid sprains:

If you do sprain your wrist, follow the RICE method: Rest, Ice, Compression, and Elevation.

Preventing surf injuries

While some bumps and bruises are inevitable, there’s a lot you can do to reduce your risk of serious injuries:

Stay in shape

Surfing requires strength, flexibility, and endurance. Regular exercise, including cardio and strength training, can help prepare your body for the demands of surfing.

Know your limits

Be honest about your skill level and don’t push yourself too far beyond your comfort zone, especially in challenging conditions. It’s tempting to try bigger waves, but progress gradually to build confidence and avoid unnecessary risks.

Learn proper technique

Take lessons from a qualified instructor to learn correct paddling, pop-up, and riding techniques. Even experienced surfers can benefit from coaching to refine their skills and correct bad habits that may lead to injuries.

Use the right equipment

Make sure your board is appropriate for your skill level and the conditions. Always use a leash. A board that’s too small or advanced can be hard to control, increasing your risk of injury. Check your leash regularly for wear and tear.

Be aware of your surroundings

Pay attention to other surfers, potential hazards in the water, and changing conditions. Keep an eye on the horizon for incoming sets, watch for rip currents, and be aware of any local dangers like submerged rocks or shallow reef areas. Communication with other surfers is key.

Warm up before surfing

A good warm-up routine can help prevent muscle strains and other injuries. Spend at least 10-15 minutes doing dynamic stretches, focusing on your shoulders, back, and legs. Light jogging on the beach can also help get your blood flowing before hitting the waves.

Stay hydrated and fueled

Drink plenty of water and eat nutritious foods to keep your body functioning at its best. Pack snacks like bananas or energy bars for long surf sessions. Coconut water is great for replenishing electrolytes lost through sweating in the sun and salt water.

Listen to your body

If something hurts or doesn’t feel right, stop surfing and assess the situation. Don’t ignore minor aches or pains, as they can quickly escalate into more serious injuries. Take breaks between sessions to allow your body time to recover and heal properly.

Learn basic first aid

Knowing how to treat common injuries can make a big difference when you’re far from medical help. Consider taking a first aid course specifically for water sports. Always carry a basic first aid kit in your car or beach bag, including items like waterproof bandages and antiseptic wipes.

Respect the ocean

Never underestimate the power of the sea. If conditions are beyond your ability, it’s okay to sit it out. Check local surf reports and weather forecasts before heading out. Remember, there’s no shame in watching from the beach – you can learn a lot by observing more experienced surfers tackle challenging waves.

Summing up the surf

The goal is to have fun and stay safe. By taking these precautions, you can reduce your risk of injuries and enjoy many years of great surf sessions. Now, grab your board and catch some waves.