The 6 Most Common Surf Injuries that Physio's Treat
Surfing injuries suck big time! Whether you're an experienced surfer or just starting out, it's essential to be aware of the most common surfing injuries and how to prevent them so you can stay in the water with no limitation. In this blog post, I'll dive into the top 5 surf injuries that Sports Physio’s commonly treat so that you can keep yourself safe while enjoying those waves!
Introduction to Surf Injuries
Whether you're a beginner, intermediate surfer or a seasoned pro, injuries can happen. The good news is, most surf injuries and niggles are minor and can be treated with at-home care or by a Physio.
The most common surf injuries are caused by falls, collisions with boards, people and other objects in the water like rocks, sand banks and reef. A part from unfortunate accidents occurring, many surfers find themselves with a sore lower back and neck, painful shoulders from over paddling, knee pain during turns and wrist pain during pop ups.
Here are some of the most common surf injuries that physiotherapists treat:
1. Painful clicky shoulders during their paddle: Shoulder pain and stiffness can be caused by many different things so I love assessing your biomechanics to get to the root cause of why you have paddle pain. A lot of the time I find surfers have poor upper back extension which puts added strain on the shoulder joint. Massage and joint mobilisations work a treat for these!
2. Knee ligament sprains: These commonly occur in surfers who suddenly snap or cut back too hard which can lead to them twisting their knees. Symptoms include pain and swelling in the affected knee joint making it hard to change direction and load. Surf rehab programs are essential for these types of strains and sprains.
3. Lower back and neck pain: Paddling for hours can be tough on the neck and back, especially if it’s a mad sweep day! Overload of the neck and back muscles are really common and I see a lot of stiffness in surfers spines which heavily contribute to the overload of these muscles. Mobility and strength are a must in the spine and back muscles which is why I’ll give you a few targeted exercises for these areas.
4. Ankle sprains and restricted ankle range: Rolling your ankle when jumping into shallow water at low tide is no fun! I’ve also seen many surfers with previously injured ankles, who had no rehab and struggle to fully squat which makes them super restricted in their pop ups and turns. Symptoms include a restricted feeling in your ankle joint, swelling of the ankle and pain when pushed into end ranges.
5. Shoulder dislocation and subluxation: This happens when your shoulder joint is forced out of its socket. Symptoms include severe pain, numbness, tingling in the arm, and an inability to move the arm. Stretched ligaments require strong surrounding muscles so a surf specific rehab program is the best way forward for dislocations and to prevent future dislocations from occurring.
6. Wrist sprains and fractures: These occur when you fall and land on an outstretched hand. At times, people can also have a gradual onset of wrist pain with no traumatic event. Symptoms include pain, swelling, bruising, and decreased range of motion in the affected wrist. Strapping and bracing to aid healing along with gradual reloading works well for the wrist joint.
If you experience any of these symptoms after surfing, it's important to see a Sports Physiotherapist as soon as possible for an accurate diagnosis and treatment plan.
Common Injury Types
There’s a few different types of injuries that are commonly seen in my local surfers. The most common type of injury is a shoulder injury. This can be caused by overuse or repetitive motion, and is often seen in beginner surfers (or surfers that don’t surf often) who are not used to the paddling motion or more experienced surfers who are stiff in their thoracic spine. Another common injury includes head injuries. Head injuries are usually the most serious, and can occur when a surfer falls and hits their head on the board or on the water. If you have hit your head, I’m able to provide you with concussion testing and tips for a smoother recovery.
Injury Prevention Tips
As a keen Surfer wanting to stay in the water, there are a few things you can do to help prevent surf injuries:
- Warm up before you paddle out. A good warm-up will help increase blood flow to your muscles and reduce the risk of injury. Shoulder circles, thoracic and lumbar mobility and targeting areas specific to what your body needs is key. A few practice pop ups on the sand don’t hurt either.
- Stretch and mobility work after your session. Stretching helps improve flexibility and range of motion, both of which can help prevent injuries. Self trigger the sore spots and roll out for better functioning muscles for next sesh.
- Learn how to fall safely in the water and cover your head and face when finishing on a wave. Learn where to sit in the water to avoid consistent wipe outs and learn how to duck dive and turtle roll while holding onto your board at all times. Always wear a leg rope to keep you and other surfers safe.
- Listen to your body. If you feel pain or discomfort, take a break. Pushing through the pain can lead to serious injuries that will take longer to heal. See a Surf Physio (Meeeee) if pain persists for more than a few days : )
- If you do experience an injury or pain, see a Physiotherapist as soon as possible. Early intervention can help speed up the healing process and get you back in the water sooner.
Treatment for Surf Injuries
There are a number of different treatment options available for surf injuries, depending on the type and severity of the injury. For minor injuries, modification of surfing, elevation and compression of the injured joint may be all that is needed. For more serious injuries that don’t go away, I’d definitely book a Physio assessment and treatment to avoid further complications and delayed healing times.
Common surfing errors that lead to injury
One of the most common surfing injuries that physio's see is lower back pain. This is often caused by incorrect technique when paddling for a wave and poor mobility, leading to poor posture and overuse of muscles in the back. To avoid this, it's important to keep your back mobile into extension and use your arms to paddle, rather than hunching over. This may mean we have to ‘unchair’ yourself if you tend to slouch a lot.
Another common injury is strains and sprains, particularly in the wrist, knee and ankle. These are often caused by falls on the board or landing awkwardly when jumping off the wave. It's important to warm up properly before surfing and fall appropriately. I’d highly recommend investing in a surf coach to make your experience even more fun!
If you do suffer an injury while surfing, it's important to see a Physio as soon as possible. I’ll be able to diagnose the problem and provide treatment to help you recover quickly and prevent further injuries.
Conclusion
Surfing is sooooo much fun, but it can also lead to annoying injuries. I love being in the water as much as you so my aim is to keep you in the water throughout any niggles or injuries and get you recovering as soon as possible! If you have a sore shoulder when paddling, a tight back or feel you could improve your surfing biomechanics, I’d love to help you enjoy surfing even more! Reach out to me in Noosa Heads or online if you’re surfing has become restricted or painful so we can get to the root cause and keep you happy in the water! : )