Surfing Tips For A Socially Distant Type of Sports Therapy

This article about surfing tips for beginners and experts alike is written by Mary Leonard, co-owner of U.S. Athletic Training Center.

When you think of surfing, you probably think of the West Coast, or even tropical locations like Hawaii. In these places, the sun and sand are warm nearly all year round, making this hobby ideal at any time. However, surfing on the East Coast is more than possible: it’s the perfect socially distant sport to take up.

You don’t have to be the next Kelly Slater to enjoy it as much as he does!

Surfing isn’t only for the younger crowd, either. It’s never too late to stand on your board for the first time.

But Why Surfing?

Since the beginning of the COVID-19 pandemic, people have been looking for new ways to keep themselves active. People of all ages chose activities that got them up and moving, but very few do this as well – or in as fun a way – as jumping on a surfboard and riding the waves.

There are plenty of health benefits of surfing–both physically and mentally. Read on to learn tips for beginning surfing, who the sport is ideal for, and the art of catching the perfect wave.

Reasons to Learn How to Surf

Surfing isn’t just about having fun. There are numerous health benefits to surfing, many of which are very important as people age. With age it’s important to be mindful about how the body responds to outside stimuli, including new exercise. Some of the main benefits of surfing include the following:

• Physical strength and endurance
• Cardiovascular exercise
• Balance and flexibility
• Mental clarity and stress relief

Improve strength, endurance, and balance with surfing.

A whole-body workout, riding the waves puts many different muscle groups to work at the same time. During a single surfing session, strength increases in these areas:

• Biceps, triceps and deltoids
• Core
• Pectoral muscles
• Lumbar muscles
• Legs and calves
• Feet and ankles

Surfing is a heart-healthy exercise.

Additionally, it’s a great cardiovascular workout. Heart health becomes more important as people age, making this an idea exercise for the 45 and over crowd.

Many elements of surfing strengthen the heart – paddling, swimming, controlling your breathing – because you’re engaging the heart’s muscles. This activity, over time, has the potential to decrease your blood pressure and lower your resting heart rate. Benefits of these changes include decreased risk of strokes and heart attacks.

Surfing is great for balance, too.

Let’s face it – it may look easy, but balance is essential to staying atop your surfboard, even on small waves. The more you surf, the better you become at finding your center of gravity and getting comfortable on the board. Practice balancing on dry land before you start. A little practice goes a long way and makes the activity more fun.

Surfing is great for improving physical health, but mental health also comes into play for many water sports athletes.

Although surfing is good for any scenario, its benefits are especially obvious during the COVID-19 pandemic.

• Stress relief. Physical therapists, doctors, and mental health experts recommend finding and participating in activities you enjoy to decrease stress. Surfing is a great activity for decreasing stress levels.
• Mental clarity. Surfing requires your focus and concentration. By devoting your complete focus to the sport, free your mind of anything but the task at hand.
• Build confidence. Learning a new skill is a great way to build self-confidence. It takes time, patience, and effort, but the payoff is worth it.
• Better sleep. Clearing your mind and being physically active are great ways to enjoy more restful sleep. Better sleep can also improve your immune system. When you sleep, your immune system releases proteins called cytokines, which your body needs when stressed or fighting infection. Between the wind, the waves, the ocean, the board, and the concentration — you’ll sleep like a baby.

But I Don’t Know How to Surf. Where Do I Start?

As with any physical activity, learning to surf not only takes time and patience, but the right mindset and equipment. Your body isn’t the same as it was in your teens or 20’s. Surfing is a great sport to keep you active well into the golden years, but you have to start somewhere.

Starting with a lesson is recommended for beginners. Whether this is a friend who knows how to surf, private lessons, or a surf school, the choice is up to you.

The following are surfing tips for beginners, meant to help ease any apprehension about starting a new sport.

Six Key Points to Remember When Learning to Surf

1. Have respect for the ocean — and your surroundings.

This means paying attention to wave heights, forecasts, and ocean conditions. Be aware of the other people in the water, and doing what you need to do to keep yourself and others safe. If you are a beginner, consider taking a course to learn about rip tides and safety in open water — it’s very different from swimming in a pool! The ocean is beautiful, yet it can be very dangerous.

• Don’t surf alone. Always surf with a buddy.
• Be aware of your surroundings. If you arrive at an unfamiliar surf spot and no one is surfing, find out why before you go in. Chances are something is wrong if the locals aren’t surfing.
• Respect the locals. Each location is unique, be humble and polite.

2. Protect yourself from the sun.

The ocean is like being surrounded by a giant sun reflector. Wearing sunscreen is the best way to protect your skin for years to come. Opt for a sunscreen with UVA and UVB protection. And don’t forget about your head! Apply sunscreen or wear a bandana or hat to protect the skin on top of your head.

3. Stay hydrated and listen to your body.

You may not think of drinking water when you’re in the water, but it’s necessary to do so. Surfing is a very physical sport, which means your muscles need hydration in order to function properly. You don’t see the sweat, but you are sweating. The older you are, the more critical it is to hydrate.

Surfers often report cramps when they aren’t hydrated enough. Getting a cramp isn’t just an abrupt end to your surf day, it’s also often very dangerous.

4. Use the right surfing equipment.

With the right equipment, surfing can be a year-round sport.

• Dress for the weather. In the summer or during warm days, be careful of overdressing. Wetsuits are great for staying warm in chilly water, but on a warm day you don’t want to overheat. If you’re overdressed, it can be dangerous, causing cramps to under-hydrated muscles or even dizziness. If you feel any of these symptoms, get out of the water, cool off and hydrate.
• The size of your surfboard matters. Longer boards keep you more stable, which is great for beginners. Foam boards are another option for beginners because they float well. If you happened to get hit by the board, you’re less likely to be injured as a result. A shorter board is better for experienced surfers.
• The size of your surfboard matters. Longer boards keep you more stable, which is great for beginners. Foam boards are another option for beginners because they float well. If you happened to get hit by the board, you’re less likely to be injured as a result. A shorter board is better for experienced surfers.

5. Know your limits.

As discussed above, learning to surf well takes time and dedication, no matter your age. For the older surfers, it’s important to carefully consider your limits to stay safe. This includes choosing waves you know you can handle. You don’t want to overdo it with too many wipeouts or emerging from beneath the waves improperly.

• Fall safely. To do this, use one hand to cover your face and head, and the other to protect the back of your neck and head. When you resurface, count a few seconds under water and make sure you emerge with one hand overhead.
• Never dive head first. Reef and rocks on the ocean floor can severely hurt your body. If you’re a beginner, look for a sandy ocean bottom.
• Be patient and devote time to training. The more you educate yourself, the better. Every surfer knows what it’s like to begin the sport – and what comes with the learning curve. You’re going to fall, and you’re going to experience setbacks. Don’t let them define you, or discourage you from continuing the sport.

6. Learn surfing etiquette.

This means more than waiting your turn. Surfers follow a code that, while unofficial, makes participating much more enjoyable. Samples of this surfing etiquette include:

• Respect the beach and the ocean. Never leave garbage in the sand and water.
• Know your place. If you are a beginner, don’t paddle out in the middle of the lineup.
• Don’t “drop in” on someone else’s wave. Surfing is about waiting your turn and learning which wave is properly yours. The surfer closest to the peak gets priority.
• Don’t snake. Select the best position in the line-up and do not paddle around other surfers. Be patient. There are waves for everyone.
• Don’t be reckless with your board. Much like when you learn to ski, it’s important to only attempt waves that are at your “level,” and to be mindful of where your board is at all times. Sometimes, you’ll be separated from it – it happens, and it’s understandable. But the more control you have over your equipment, the safer you – and those around you – are.
• Don’t be afraid to ask for help. If you get nervous or feel overwhelmed, don’t be afraid to ask for help.

Surfing Slang 101

Ready to hit the water? Make sure you know the lingo.

• Set – a group of similar waves
• Goofy – right foot front, left foot back
• Regular – left foot front, right foot back
• Zone of Impact – where a wave first breaks
• Wipe Out – when a surfer falls from the board
• Shoulder – the about to break point of a wave
• Left/Right – always seen from surfers perspective
• Dropping In/Snaking – to steal a wave out of turn
• Off Shore – winds blowing from shore onto ocean
• Line-up – the queue of surfers waiting to take a wave
• Inside – area between the shore and a breaking wave
• Close Out – when the wave breaks all the way down the line

Staying Healthy When Surfing

It’s only natural to be nervous when beginning a new sport, especially if it’s one that you associate with a younger crowd. Don’t let this nervousness discourage you. Surfing is ideal for people of all ages, all skill levels, and from all walks of life.

Surfing requires strength, mobility, and flexibility. Be sure you are fit before you paddle out. While all of these areas are improved the more you surf, begin training before your start surfing.

Unfortunately, sometimes injuries do occur, even to the most careful surfers. When injuries happen, you need to take a break from the sport to let yourself heal. But that doesn’t always mean staying idle.

Common Surfing Injuries Explained

Spinal injuries: Pulled muscles, stiff joints, and general discomfort are common. The neck and lower back are often impacted.

Shoulder injuries: This happens due to excessive paddling or carrying and lifting your board. This repetitive motion puts strain on your shoulders and arm muscles.

Knee injuries: When you ‘pop’ up from the board and into a standing position, sometimes the knee twists uncomfortably. This happens to even the best surfers, and is likely to impact those with already unhealthy ligaments and knee joints. MCL and ACL injuries often happen to surfers from either their own movements or those of the water.

To ensure you’re as healthy as possible while out on the water – consider help from a physical therapist.

A physical therapist isn’t only capable of treating a major injury or helping you rehab from a surgery. They can help with minor or nagging injuries and also address strength, balance, and flexibility. For older populations that are considering learning to surf, a physical therapist can help assess your fitness and skill level before you even head to the beach.

Utilize the BetterPT clinic location tool or download the mobile app today. These options put you into contact with physical therapy professionals near you immediately. One such option is the U.S. Athletic Training Center. The therapists are well-versed in both sports injury recovery and training — including surfing. They were the physical therapy team for the Quiksilver Pro Surf Tour in New York. The athletes trusted the team’s knowledge of the body and superior manual therapy skills.

If you’re not ready to visit a physical therapy clinic in person, consider using the BetterTelehealth platform. This connects you to physical therapy opportunities virtually, which can help you restore function and range of motion and get back to an active, healthy lifestyle. The therapists can answer questions, give you advice, and even recommend exercises and activities that will build strength.

Surfing is great for the mind, body and soul. It doesn’t matter if you’re 20 or 60, it’s a great alternative to traditional exercise options – and the perfect way to get outdoors!

Mary Leonard is the co-owner of the U.S. Athletic Training Center. Before turning her focus to athletic training, Leonard was a professional dancer appearing on both Broadway and numerous TV shows. She was named one of the 55 Best Trainers in America by Vogue Magazine. Leonard has been featured in multiple national publications ranging from The New York Times to Good Housekeeping, in which she was featured as one of the Fifty Influential Women Over Fifty. Leonard’s passion for movement and education continues to motivate her. She continues to take dance classes. She is an avid surfer, and is dedicated to spreading knowledge and understanding of the sport.