Why Recovery Matters
Surfing demands a lot from your body. Paddling, duck diving, popping up, and maneuvering on waves use muscles throughout your entire body. Proper recovery helps prevent injuries and keeps you surfing longer.
Post-Surf Stretching
These stretches help release tension after a session:
- Shoulder rolls: Release paddle tension
- Hip flexor stretch: Counteract the pop-up motion
- Lower back twist: Relieve spinal compression
- Neck stretches: Ease duck dive strain
- Wrist circles: Release grip tension
Hydration & Nutrition
During Sessions
- Stay hydrated despite being in water
- Saltwater dehydrates you faster
- Bring water for long sessions
Post-Surf Nutrition
- Replenish electrolytes (coconut water works great)
- Protein for muscle recovery
- Complex carbs to restore energy
- Anti-inflammatory foods (turmeric, ginger)
Common Surf Injuries
Prevention & Treatment
- Surfer's ear: Wear ear plugs in cold water
- Shoulder strain: Strengthen rotator cuff
- Lower back pain: Core strengthening exercises
- Reef cuts: Clean immediately, watch for infection
- Sunburn: Use reef-safe sunscreen, wear rash guards
Yoga for Surfers
Yoga complements surfing perfectly:
- Improves flexibility and balance
- Strengthens core muscles
- Enhances breath control
- Helps mental focus
- Speeds recovery between sessions
Key Yoga Poses for Surfers
- Downward Dog: Stretches shoulders and hamstrings
- Cobra: Opens chest and strengthens back
- Warrior II: Builds leg strength and balance
- Pigeon: Opens hips
- Child's Pose: Relaxes lower back
Sleep & Rest
Quality sleep is essential for surfers:
- Muscles repair during deep sleep
- Aim for 7-9 hours per night
- Avoid screens before bedtime
- Create a consistent sleep schedule
Mental Wellness
Surfing benefits mental health, but balance is key:
- Don't over-surf when tired
- Take rest days guilt-free
- Enjoy the ocean beyond just riding waves
- Practice gratitude for every session
Building a Recovery Routine
Daily Habits
- Morning stretch before sessions
- Post-surf stretching (10-15 minutes)
- Stay hydrated throughout the day
- Eat clean, whole foods
Weekly Practices
- 1-2 yoga sessions
- Foam rolling for muscle tension
- At least one full rest day
- Cross-training (swimming, running)
Recovery Tools
- Foam roller: Self-massage for tight muscles
- Tennis/lacrosse ball: Target trigger points
- Resistance bands: Shoulder strengthening
- Ice pack: Reduce inflammation
- Epsom salt bath: Relax muscles and reduce soreness