Surfing injuries part 2 - How to prevent them

There are some important bodyweight exercises that can prevent injuries before and after surfing. Some of them include:  (this circuit should be done as a routine. It was developed by doctor Elizabeth Quinn)

  1. Squats
    Start with some basic squats for warming up and getting the blood moving. Perform as many repetitions as you can in 20 seconds while maintaining good form and control.
  2. Plank
    You can build both endurance and core stability with the plank exercise. Hold for 20 seconds. (Add ten leg lifts on each side to increase intensity).
  3. Squat Thrusts
    Build strength with a move that simulates the 'pop-up' move in surfing. Perform as many repetitions as you can in 20 seconds while maintaining good form and control.
  4. Stability Ball Push Up
    Nothing beats the push-up for building core strength. If you don't have a stability ball, do the basic push-up. Perform as many repetitions as you can in 20 seconds while maintaining good form and control.
  5. One-Leg Squat
    Helps develop strength, balance and coordination required to help you maintain your center of gravity on the waves. Perform 10 reps on each leg.
  6. Side Plank
    A great, overlooked core strength exercise. Hold for 20 seconds and switch sides. For a more challenging move, lift one left leg up off the other.
  7. Back Extensions
    Start on your hands and knees (or lay on a Stability ball). Raise your left leg and right arm 10 times then raise your right leg and left arm 10 times.
  8. Stability Ball Twist
    With hands on the floor, place feet on either side of the ball. Hold body in a straight line with abs pulled in, hips straight and hands directly under shoulders. Slowly twist the ball to the right, then to the left. Start Position / End Position. Perform 10 reps on each side.
  9. Vertical Jumps
    To build lower body strength, while working on balance, try 'high jumps.' Start in a squat position and jump up in the air as high as you can. Land gently with weight evenly distributed on both feet and absorb the impact with a full squat. Repeat 10 times.
  10. Barrier Lateral Jumps
    A great way to build strength, endurance and balance. Jump from side to side over a small barrier, land and quickly jump back. Build up to 20 seconds.


  1. What a great blog you got here. :D

  2. I wish I could suf too :/
    Well, at least I dont get these injuries :p

  3. I wish the sea was close to the place where I live :(

  4. such preparation and training, the sea is wild and one should respect its power. you dont just jump into the water unprepared! thansk for the tips :D

  5. Very interesting, this kind of 'warm-up' could be used with success in other sport disciplines too! I never thought about surfing when thinking about extreme sports and... I don't really know why. After all, it's one of the most dangerous sports know to mankind. I guess I'll think about more pieces of advice regarding surfing safety - as a 'challenge', since it's quite exotic where I live.

  6. if i could surf this tips would be great thx


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