Sport
Surfing is mostly paddling and waiting. In contests, surfers paddle for about half the time and ride waves for only 4 to 8% of it, in short bursts that push the heart close to its maximum. Faster paddlers pull harder, and in a small trial, 5 weeks of heavy pull-ups and dips made surfers faster over sprints and 400 metres. A short land warm-up in your wetsuit kept surfers warmer, and in one study of 19 advanced surfers in a wave pool, their wave scores were about a fifth higher.
The biggest risks are in the water, not the gym. Rip currents are involved in most of the incidents that the Royal National Lifeboat Institution's (RNLI) lifeguards deal with, your own board causes most injuries, and shallow water, cold water and the sun all take their toll. This guide covers the RNLI's advice on the flags and rip currents, what surfing asks of your body, the common injuries from cuts to surfer's ear and surfer's shoulder, and the training that helps, with a 15-minute warm-up and a strength workout, each with a 3D demo of every move.
In the UK and Ireland, most incidents that RNLI lifeguards deal with involve rip currents: strong currents running out to sea. The RNLI counted 10 surfing deaths in UK waters from 2019 to 2024, and in 2024, 13 lifeboat launches to surfers and 755 surfers helped by lifeguards.
Don't swim against it. Stay with your board, raise a hand and shout for help. If you can stand, wade; if you can, wade or swim parallel to the shore until you're free, then head in. The Royal Life Saving Society UK (RLSS UK) puts floating first, and swimming parallel only for confident swimmers sure of which way the rip is flowing.
Across 19 studies, being hit by your own board was the commonest cause of injury, and cuts were the commonest injury. Hours of paddling bring the overuse injuries, to shoulders, low backs and necks.
The RNLI's etiquette says don't dive head first, and surfers with neck fractures had often been hurt in shallow water. Surfer's myelopathy, a rare spinal cord injury in first-time surfers that starts with sudden back pain and then numbness or weakness in the legs, is an emergency.
Pulling strength went with sprint-paddling speed, and in a small trial in 17 surfers, 5 weeks of heavy pull-ups and dips improved sprint and 400 m paddling.
Bony growths in the ear canal are common in surfers. In one observational study of 242 ears, narrowing went with hours in the water without protection, not with hours in earplugs, and hoods didn't protect.
In 42 heats at an international contest, surfers paddled for 51% of the time, sat still for 42% and rode waves for 4%; paddling bouts averaged 30 seconds and rides 12 seconds. In 12 nationally ranked surfers, heart rate averaged 64% of maximum and peaked at 87%. Beach-break heats ran at about 1.7 seconds of work for every second of rest, while point breaks asked for longer spells of paddling. Recreational surfers spent about 47% of a session paddling, 42% waiting and 8% riding, and a 2-hour training session was less intense than contest heats.
The Compendium of Physical Activities gives surfing 3.0 metabolic equivalents (METs) in general and 5.0 when competitive, both estimated rather than measured, and paddling a surfboard 6.8 METs, a measured value.
Competitive surfers had more aerobic fitness than recreational surfers, and 10-second paddling power, not aerobic fitness, went with their ranking over a season. Juniors picked for a national team jumped higher and paddled faster. Recreational men aged 18 to 75 surfed for similar times at every age, and older surfers worked at a higher share of their maximum heart rate, enough to meet heart health guidelines. These are associations.
What each part of a surf asks for:
Pulling strength and shoulder control for paddling, fast pushing for the pop-up, leg strength, landings and ankle range for riding, and paddling fitness in the water, built up gradually.
Each study counted injuries its own way, so figures in different lines aren't comparable. Most come from Australia, New Zealand, the US and Portugal; two are from Cornwall and the UK.
The numbers, by group:
Across 19 studies, skin injuries were 46% of sudden injuries, and being hit by your own board caused 38.6% of them. In a survey of 1,348 surfers, 67% of sudden injuries came from contact with a board. Fins, rocks, reefs and the seabed account for most of the rest. We don't have a guide to cuts; the National Health Service's (NHS) advice is in the warning signs below.
The shoulder was the commonest site of sudden injury in Australian surfers (16.4%) and of gradual injury in New Zealand, where 64% of shoulder problems lasted 3 months or more. Across 10 studies, paddling caused about 58% of shoulder injuries. Surfers with shoulder pain lacked range and strength in turning the arm outwards. In Cornwall, dislocated shoulders were 10% of the injuries that didn't need admission, more than the doctors expected. Our shoulder impingement, rotator cuff tear and shoulder dislocation guides cover these.
The low back and neck were among the commonest sites of gradual injury in New Zealand surfers, and 40% of those injuries were put down to long spells of paddling. Across 20 studies, the spine and back made up 29% of long-term injuries. A kneeling pop-up has been described for surfers with back pain, though not tested. Our back pain and neck pain guides cover these.
Head injuries were 24% of injuries in UK club surfers, though none needed brain surgery. In US emergency departments, concussion was 5% of surfers' head and neck injuries, and 8% under 20; children's surf injuries included more concussions than adults' (6.5% against 3.2%). Of 40 elite Australian surfers, 13 had had a diagnosed concussion, and frequent symptoms after wipeouts in the others suggested many go unrecognised. In large emergency studies, 0.8% to 1.9% of surfers had a skull fracture or bleeding in the skull. Our concussion guide covers the graduated return.
Most surfers' spinal injuries happened when the head hit the seabed. Of 79 neck fractures at Australian beaches, surfers were more often hurt diving into shallow water than swimmers (27.6% against 2.2%), and more injuries happened in smaller waves and on an outgoing tide. Bodysurfing has injured the spinal cord of older men with neck arthritis, without a fracture. At one US trauma centre, the spine was involved in 51% of surfers admitted. We don't have a guide to spinal injuries.
A rare injury to the spinal cord without any impact, almost always in novices: 89.5% to 100% of cases in reviews were surfing for the first time. In 19 cases in Hawaii, every patient had sudden low back pain while surfing, then numbness and weakness in both legs over 10 to 60 minutes. Across 104 cases of the same injury from arching the back, bladder or bowel problems were the commonest feature, and about half recovered partly. How bad it was at the start predicted the outcome. The likely cause is lying arched on the board for a long time.
Ankles were 14.6% of sudden injuries in Australian surfers, and surfers who did aerial moves had more knee injuries (9.7% against 3.9%). In US emergency departments, the foot was the commonest site of leg injuries. Our sprained ankle, medial collateral ligament (MCL) sprain and anterior cruciate ligament (ACL) injury guides cover these.
Bony growths in the ear canal (external auditory exostoses) build up with repeated cold water and wind. Across 19 studies they were found in 53% to 90% of surfers, and in 64% of Cornish surfers, whose local hospital operated on about 13 a year. Surfers in cold water had about 6 times the odds of those in warm water, and the odds rose about 12% for every year of surfing.
Eye injuries from boards are rare but serious: 10 in a year in New South Wales, 2 with the eyeball ruptured, from the nose, fins and tail of the board. Australian surfers reported more skin cancer than the general population, and pterygium, a growth on the surface of the eye, was more common with more lifetime hours of surfing.
Drowning caused 58.1% of Australian surfing and bodyboarding deaths. Bodyboarders were about 4.6 times as likely to drown as surfers, a third of those who died had a heart condition, and 36.8% were 55 or over. Rip currents were behind 75% of the rescues that Australian surfers reported making themselves.
Associations in the studies:
No exercise programme, warm-up or piece of kit has been tested on surfing injuries. What decides outcomes is mostly the sea and the board, so the RNLI's advice comes first. The full rip current advice is in the sea safety section below.
The RNLI's first tip is to choose a lifeguarded beach. Surf between the black-and-white chequered flags, the zone for surfboards and other craft, where swimmers and bodyboarders shouldn't go; they use the red-and-yellow flags. A red flag means don't go in the water at all. This is the RNLI's guidance; its effect on injuries hasn't been measured.
The RNLI's nine checks:
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The RNLI recommends a soft foam board when you start, "thick and wide, making it easier to float, paddle and catch waves"; a leash on the ankle of your back foot; and "it's always advisable to wear a helmet when learning". If you're not comfortable in the water, a buoyancy aid of at least 50 newtons builds confidence. Stay with your kit if you get into trouble: "it will keep you afloat and make you easier to find".
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Boards hitting people cause most injuries, and the RNLI's etiquette is mostly about avoiding that: priority to the surfer closest to the peak or first on the wave; don't snake or drop in; paddle wide, not through the peak; if you're caught inside a wave, stay in the white water; don't throw your board; don't dive head first; call "left" or "right". These are the RNLI's rules of thumb; their effect hasn't been measured.
The RNLI advises a helmet when learning. No study has tested surf helmets on injuries. Doctors in Cornwall, after seeing neck and skull fractures in a third of admissions, recommended more headwear, while a UK club survey with no injuries needing brain surgery judged routine use unwarranted. Our suggestion: a helmet makes most sense when learning, in crowded line-ups and over reefs or rocks.
Spinal injuries mostly happened when the head hit the seabed, often in shallow water, smaller waves and an outgoing tide. The RNLI says don't dive head first. Know the depth and the tide before you surf a spot, and when you fall, fall flat and away from the board rather than head first (our suggestion).
The reviews' authors say awareness is probably the best prevention, because it leads people to avoid the posture and get help sooner; no prevention has been tested. On a first lesson, take breaks from lying arched on the board, and if back pain starts suddenly while you're surfing, get out of the water (our suggestion). The NHS lists back pain with numbness, tingling or weakness in both legs, or changes in your bladder or bowels, as a 999 call.
In one observational study of 242 ears of French surfers, the narrowing went with hours in the water without protection, not with hours in earplugs, and hoods didn't protect. No trial has been done yet. Most UK surfers had heard of surfer's ear, but nearly a quarter of them knew little about it. The NHS advises earplugs or a swimming hat over your ears to prevent ear infections; keep earplugs clean, as anything in the ear canal can irritate it (our reading of the NHS's advice).
The NHS: at least factor 30 sunscreen with 4-star protection against ultraviolet A (UVA) rays, water-resistant if you're going in, reapplied "straight after you have been in water, even if it's 'water resistant'", and every 2 hours; "Water also reflects ultraviolet (UV) rays, increasing your exposure." Cover up and wear sunglasses. Surfers had more skin cancer, and the pterygium study's authors suggest UV-blocking eyewear.
A review of surfer's shoulder proposes strengthening the muscles that turn the arm outwards, stretching those that turn it in, and mobility for the upper back; it hasn't been tested. Across 25 trials in other sports, strength training cut injuries to under a third. A board with more volume makes paddling cheaper. Our strength workout includes this shoulder work, labelled as untested in surfers.
Measures without good evidence in surfing:
In 10 competitive surfers, pull-up strength relative to body weight went closely with sprint-paddling speed over 5 to 15 m, and in 32 elite surfers, pull-up and shoulder strength went with faster sprint paddling. In a small controlled trial, 17 competitive and recreational men did 5 weeks of heavy pull-ups and dips: they paddled faster over 5, 10 and 15 m and over 400 m, while the comparison group got slower. Weaker surfers seemed to gain most quickly. The trial's loads and sets weren't in its summary, so our workout's are our own.
In 24 competitive teenage surfers, 5 weeks of 10-second sprint intervals or 30-second hard intervals both improved paddling: the 30-second group took 15.8 seconds off a 400 m paddle, and the 10-second group improved most at repeated sprints. There was no group that didn't train. A 2-hour surf session was less intense than a contest heat, so its authors suggest adding repeated sprint paddling.
Pop-up speed went with upper-body strength: in stronger surfers with fast, dynamic strength, and in weaker surfers with maximal strength. A review found the pop-up and landing both trainable. In 22 recreational surfers, a land-based home programme 3 times a week for 8 weeks, on top of surfing, improved pop-up time and how well surfers rated their own surfing, against a group who kept to their usual exercise. The exercises weren't described in the trial's summary.
Senior elite surfers had better ankle range and sense of position, and landed a drop more softly, than juniors and recreational surfers. In 32 juniors followed for 26 weeks, a screening score built on ankle range, leg strength and drop-and-stick landings was lower in those who were later injured. These are associations.
In 32 national-team surfers randomised to 8 weeks of balance work (3 × 30 minutes a week), suspension-strap training improved balance tests more than traditional balance training, though both improved. No study has shown that balance-board training makes people better surfers, and the authors of an uncontrolled core-training study note that training on unstable surfaces is overused by surf coaches.
In 34 surfers in a 13°C wave pool, a 12 to 15-minute land warm-up in wetsuits, followed by 15 to 20 minutes wrapped in survival blankets, kept core temperature higher than no warm-up, with a trend to better surfing. In one study of 19 advanced surfers in a wave pool at 13 to 16°C, the same approach raised wave scores by about 20%. It was tested for warmth and performance, not injuries. Our surf warm-up follows its stages and timing.
Recreational men aged 18 to 75 surfed for similar times in similar patterns, and the older surfers reached heart rates that met health guidelines. Surfing in later life is well within reach, with the checks in the next sections.
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Every session: the RNLI's checks, the land warm-up, and stay warm until you paddle out. Strength: 2 sessions a week built around pull-ups and dips; 5 weeks is the trialled length, so a block before the season or a trip suits (our suggestion). In the water, once or twice a week, swap some free surfing for 10-second sprint paddles or hard 30-second paddles.
Flat spells: land training 3 times a week for 8 weeks, as in the recreational trial, plus swimming (our suggestion). Back after a break, build paddling time gradually, because paddling causes most overuse injuries. Beginners: lessons, a soft board, lifeguarded beaches and short sessions.
From the RNLI's safety pages as published between August 2025 and October 2026, with each source dated. Check rnli.org for the latest advice.
The RNLI's beach flags:
Rips are "strong currents running out to sea", usually 1 to 2 mph but up to 4 to 5 mph, "faster than an Olympic swimmer", and strongest in bigger surf; they also form near river mouths, estuaries, piers and groynes. Look for a channel of churning, choppy water, discoloured or foamy water moving out to sea, or a gap in the line of breaking waves, which can look calmer and tempting. Ask the lifeguards where the rips are.
The RNLI's steps:
Tell the lifeguards, or call 999 (112 in Ireland) and ask for the coastguard. Carry a phone in a waterproof pouch so you can call for help, as the RNLI advises.
The RNLI's five steps if you get into trouble in the water:
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Water at 15°C or below can cause cold water shock, and the average sea around the UK and Ireland is just 12°C. The sudden cold makes you gasp and can make your breathing up to ten times faster, and heart rate and blood pressure jump, which can cause a heart attack even in young, healthy people. If you go in unexpectedly, take a minute, because the first effects pass in under a minute, and Float to Live. Wear a wetsuit thick enough for your session. Our swimming page has more on cold water.
In Australia, rip currents caused about 21 drowning deaths a year, and for every death about 2,449 people were rescued and 8,171 got out on their own. Surfers make many rescues themselves. A poster and leaflet campaign helped people recognise rips and say what they'd do, though it measured knowledge, not drownings. No way of escaping a rip has been tested on survival.
We didn't find a concussion protocol from a surfing governing body, so the UK guidelines for grassroots sport apply: if in doubt, sit them out; out of the water for the rest of the day; assessed within 24 hours by a healthcare professional or NHS 111 (the National Health Service's urgent advice line); relative rest for 24 to 48 hours, not bed rest; a graduated return; and no competition before day 21. Our concussion guide sets out each stage.
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In elite Australian surfers, most diagnosed concussions came from hitting the water's surface, and many symptomatic wipeouts went unreported; children's surf injuries included more concussions than adults'. A surfer who is dazed after a wipeout needs help to shore and shouldn't paddle back out (our suggestion).
The structure and timing follow the land warm-up in one study of 19 advanced surfers in a wave pool, which kept surfers warmer and raised wave scores by about 20%; it wasn't tested on injuries. The papers didn't list their exercises, so the moves are our choice (editorial), with doses from the site's workouts. The figure shows a burpee: for the pop-up, push up into your stance without the jump.
Loading the 3D figure…
The movement on the figure: Burpee
The strength workout's pulling, pushing and shoulder work, its landings, and the warm-up's mobility and hops. Each has a 3D demo.
3D demoPull-upAdvanced · Pull-up bar
3D demoParallel bar dipAdvanced · Pull-up bar
3D demoPlyometric push-upAdvanced · No equipment
3D demoBurpeeAdvanced · No equipment
3D demoStanding band external rotationBeginner · A band + An anchor point
3D demoProne Y-T-W raisesBeginner · No equipment
3D demoBand rowBeginner · A band + An anchor point
3D demoDumbbell goblet squatIntermediate · A dumbbell
3D demoSingle-leg hop and stickIntermediate · No equipment
3D demoKnee-to-wall ankle rockBeginner · A wall
3D demoSide plankIntermediate · No equipment
3D demoProne swimmersAdvanced · No equipment
3D demoThoracic rotationBeginner · No equipment
3D demoPogo hopsIntermediate · No equipmentThe first two are new: the surf warm-up and a strength workout. The others add swimmers' dryland and shoulder work, pull-up and push-up progressions, jumps, balance, intervals for paddling fitness, back care and a cool-down.
A 15-minute beach warm-up in your wetsuit: arm and hip circles, thoracic rotations, pogo hops, quick push-ups, jump squats, fast pop-ups and broad jumps.
15 minBeginner10 movesA wallA 50-minute gym session for surfers: pull-ups and dips for paddling, plyo push-ups and pop-ups, rotator cuff and upper-back work, landings and side planks.
50 minIntermediate17 movesA band, Pull-up barA 45-minute dryland session for swimmers: jumps for starts and turns, heavy pulls, leg strength and trunk work, twice a week alongside the pool.
45 minIntermediate14 movesA band, A bench or boxA 20-minute rotator cuff and shoulder-blade routine for swimmers, from a 12-week trial in competitive swimmers, plus a daily cross-body stretch.
20 minBeginner9 movesA wall, A dumbbellA 25-minute band routine for healthy shoulders: move the shoulder and upper back through their range, then strengthen the rotator cuff and shoulder blades.
25 minBeginner12 movesA wall, A bandWork up to your first pull-up: dead hangs, scapular pulls, rows, negatives and assisted pull-ups.
25 minBeginner7 movesPull-up bar, A stepTrain for your first pull-up: hangs, shoulder-blade pulls, rows, band- or machine-assisted pull-ups, slow negatives and grip work in one session.
30 minBeginner8 movesPull-up bar, A stepWork up to full push-ups: wall, incline and knee push-ups, then the floor push-up and harder variations.
15 minBeginner8 movesA wall, A bench or boxA 12-minute routine for a stiff upper back and rounded shoulders: chin tucks, wall angels, Y-T-W raises and open books.
12 minBeginner8 movesA foam roller, A wallAn advanced jump training session: pogo hops, box jumps, split squat jumps, broad jumps and depth jumps.
30 minAdvanced8 movesA bench or box, A stepBalance practice in 10 minutes: tandem stance, single-leg stands, marches, heel walks, tree pose and floor transfers.
10 minBeginner7 movesA wall, A bench or boxA 20-minute no-equipment HIIT workout: jumping jacks, jump squats, mountain climbers, burpees, skips and bear crawls.
20 minIntermediate10 movesNo equipmentA 25-minute interval session on a bike or rower: one-minute hard efforts with two minutes easy, building from 4 to 8 rounds.
25 minIntermediate1 movesCardio machineA 15-minute routine that moves your neck, upper back and lower back through bending, arching, side bending and twisting, then holds the spine steady.
15 minBeginner12 movesNo equipmentThe McGill big three for the core: curl-ups, side planks and bird dogs, each held for 10 seconds at a time in falling sets of 5, 3 and 1 reps.
12 minBeginner3 movesNo equipmentA 10-minute cool-down for after a run, a class or a gym session: a few minutes of easy movement, stretches for the muscles you used, then slow breathing.
10 minBeginner9 movesCardio machine, A wallTwo strength sessions a week suit surfers; keep the hardest ones away from big surf days.
Two full-body strength sessions a week: the minimum that meets health guidelines, with every set, rep and rest, and an 8-week progression.
2 training days45 minBeginner3 days a weekA 12-week calisthenics plan for beginners: three bodyweight sessions a week with push-up, pull-up, squat and dip ladders, and a bar if you have one.
3 training days40 minBeginner3 days a weekThree full-body home workouts a week with dumbbells or no equipment at all, plus walks and an 8-week plan to keep progressing.
3 training days35 minBeginner3 days a weekA 3-day strength plan for men over 40 with power and bone work, two cardio days and mobility, built on research on ageing muscle.
3 training days45 minBeginnerThe PAR-Q+ (Physical Activity Readiness Questionnaire for Everyone) asks about a heart condition or high blood pressure, chest pain, dizziness or losing consciousness, other long-term conditions and their medicines, a bone or joint problem that activity could make worse, and being told to exercise only under supervision. If you answer yes to any, check with your doctor or a qualified exercise professional first. If you're over 45 and not used to hard exercise, ask a qualified exercise professional before the hardest sessions, and delay if you're ill.
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A review of medical checks before adventure water sports suggests a swim test for anyone unsure of their swimming. Learn with a surf school at a lifeguarded beach, and if you're not comfortable in the water, wear a buoyancy aid of at least 50 newtons, as the RNLI suggests. Your board is your float.
A third of Australian surfing and bodyboarding deaths were in people with a heart condition, and 37% were 55 or over. Cold water shock strains the heart, and a review of water sports advises checking for heart and lung disease and seizures first. See your GP before you start, and surf with a mate at a lifeguarded beach.
Our epilepsy guide explains that in the International League Against Epilepsy's grouping, surfing is a sport where a seizure could be fatal, and is generally for people whose seizures are well controlled. Never surf alone (our suggestion).
Surfer's myelopathy almost only affects novices, usually on their first day. Take breaks from lying arched on the board, and know the warning signs below.
Shoulder dislocations stood out among surf injuries in Cornwall. The NHS says it may take up to 16 weeks to fully return to some sports after a dislocation. Our shoulder dislocation guide covers the return before you paddle hard.
Repeated ear infections, or a narrowed ear canal from surfer's ear, are worth checking with a GP. Wear earplugs; the narrowing builds with years in cold water without protection.
Our pregnancy guide lists surfing among activities with a high risk of falling, and the NHS advises against sports where you could fall or bump your tummy. Talk to your midwife; swimming is the usual alternative.
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No surfing until your graduated return reaches full training. A second knock in the water risks drowning as well as a brain injury (our reading).
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Tell the lifeguards, or call 999 (112 in Ireland) and ask for the coastguard. If a rip takes you, don't swim against it: stay with your board or Float to Live, and raise your hand and shout.
The NHS says to call 999 if someone has hit their head and:
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Out of the water: if in doubt, sit them out. No return that day, and an assessment within 24 hours by a healthcare professional or NHS 111. Contact NHS 111 straight away if they're being sick, feel dizzy or take medicine that thins the blood.
Severe neck pain is a red flag that needs urgent assessment, and someone with a suspected neck injury should be moved only by trained professionals. Tingling or pins and needles on one or both sides, problems walking or sitting upright, a sudden "electric shock" feeling, or weak hands, arms or legs need urgent help. Call 999 and the lifeguards, who are trained to get injured people out of the water (our suggestion).
Sudden low back pain while surfing, followed by numbness, tingling or weakness in both legs or trouble peeing, can be surfer's myelopathy. The NHS lists back pain with symptoms in both legs, or changes in your bladder or bowels, as a 999 call.
Shivering, pale, cold and dry skin, blue or grey lips, slurred speech, slow breathing, tiredness or confusion can mean hypothermia: go to A&E (accident and emergency) or call 999. Get them somewhere sheltered, take off wet clothes and wrap them in a blanket, but don't use a hot bath or rub their arms and legs.
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Go to A&E or call 999 if something hit the eye at high speed, your sight has changed, there's severe pain or sensitivity to light, you're being sick, you can't open or move the eye, or blood or pus is coming from it.
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Press on it firmly with something clean. Call 999 or go to A&E if the bleeding won't stop, the blood spurts and is bright red, you lose feeling near the wound, it's a bad cut on your face or palm, the wound is very large or deep, or something is stuck in it.
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Go to A&E if you can't move your arm, or the shoulder looks out of place or has changed shape.
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Ask for an urgent GP appointment or contact NHS 111 if earache comes with a very high temperature, swelling around the ear, fluid coming out, a change in hearing, or dizziness or being sick.
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Call 999 if someone faints while exercising, or has chest pain that doesn't go away, spreads to the arms, neck, jaw, stomach or back, or comes with sweating, feeling sick, light-headedness or breathlessness.
Swimming against a rip exhausts you. The RNLI and RLSS UK both say don't: stay with your board or float, and signal for help. A rip won't pull you under.
Riding is 4% to 8% of the time; paddling is about half, and waiting most of the rest.
Your own board is the commonest cause, and cuts the commonest injury.
In one observational study of 242 ears, the narrowing went with hours in a hood as well as hours unprotected, but not with hours in earplugs.
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Balance training improved balance tests in elite surfers, but no study links it with better surfing. The evidence for faster paddling and pop-ups is for strength and land training.
Across 25 trials in other sports, stretching didn't prevent injuries. The surf warm-up that helped performance was active: mobility, jumps and pop-ups.
Usually it is, but sudden back pain followed by numbness or weakness in the legs can be surfer's myelopathy, an emergency.
The RNLI advises a helmet when learning. Helmets haven't been tested in surfing at any level.
Pull-ups and dips for paddling strength, explosive push-ups and fast pop-ups for getting to your feet, work for the muscles that turn your arm outwards and your upper back, and squats and landings for riding. In a small trial, 5 weeks of heavy pull-ups and dips made surfers faster paddlers, and pop-up speed goes with upper-body strength. Our strength workout puts these together.
Don't try to swim against it. The RNLI's advice: stay with your board if you have one or Float to Live; if you can stand, wade; wade or swim parallel to the shore until you're free, then head in; and raise a hand and shout for help. RLSS UK adds: float first, and swim parallel only if you're a confident swimmer and sure which way the rip is flowing.
The RNLI says it's always advisable to wear one when learning. No study has tested surf helmets on injuries, so they make most sense for learners, crowded line-ups and reef or rock breaks (our suggestion).
Bony growths in the ear canal from repeated cold water and wind, found in most long-term surfers in many studies. In one observational study of 242 ears, the narrowing went with time in the water without earplugs, not with time in them, and hoods didn't protect; no trial has been done. See a GP if your hearing changes or you keep getting ear infections.
A rare injury to the spinal cord in novice surfers, usually on their first day, probably from lying with the back arched for a long time. It starts with sudden low back pain, then numbness or weakness in the legs, often with trouble peeing, within about an hour. Call 999: how severe it is at the start predicts recovery.
About 12 to 15 minutes on the beach in your wetsuit: mobility, quick hops, bigger jumps and push-ups, then fast pop-ups, and stay wrapped up until you paddle out. That approach kept surfers warmer, and in one study of 19 advanced surfers in a wave pool, wave scores were about a fifth higher. Our surf warm-up follows it, with moves of our choosing because the studies didn't list theirs.
Yes. Recreational surfers of all ages reached heart rates and session lengths that meet health guidelines, and most of the work is paddling, so it builds upper-body endurance. Paddling a surfboard measured 6.8 METs.
Paddling repeats the same overhead stroke thousands of times, and shoulder problems are surfing's commonest overuse injury, mostly from paddling. Surfers with sore shoulders tend to lack strength and range in turning the arm outwards, so strengthening work is proposed, though not yet tested.
The average sea around the UK and Ireland is just 12°C, and water at 15°C or below can cause cold water shock: gasping, breathing up to ten times faster, and a jump in heart rate and blood pressure. If you go in suddenly, take a minute and Float to Live, and wear a wetsuit thick enough for your session.
Our pregnancy guide lists surfing among activities with a high risk of falling, and the NHS advises against sports where you could fall or bump your tummy. Talk to your midwife; swimming is the usual alternative.
Exercise education for people who play sport, not a personal prescription or a diagnosis, and clinical review of these pages is pending. Check with a GP or physiotherapist before hard training if you have a heart condition, chest pain, dizziness or an injury that isn't settling, and stop for sharp or increasing pain. Health disclaimer.
