Pain when surfing is one of THE most frustrating experiences a surfer will have during their surfing career. Either due to an injury, lack of training or one sided exercising - there are many reasons and often it's multifactorial. If you are in pain you will have many questions. Why? What should I do now? Do I have to stop surfing? This is not an easy topic and there is no general answer. It depends on the cause, which body parts are affected and in which state of the healing process you are at. We will drop some general information anyway because we see people quitting their sport because of being in pain too often.
First, it is important to get down of the root of the pain you're experiencing. Just because you are having pain while surfing doesn't mean that surfing caused it. BUT it does mean that surfing currently irritates certain structures and that you should stop for the time being. Get help by seeing a Physical Therapist and/or Doctor and go from there.
If the medical expert of your choice is telling you that you have to stop surfing forever look for a new expert, best, one who's specialized in sports- PT & if possible surfs themselves. There might be times where you need to stop what you love to do for a couple weeks and even months at a time, but the goal is always to get back!
Pain in sports is extremely frustrating. Sports are part of our daily life, our mental health, our identity. When it hurts to do what we love doing most it shakes us to our core. Who are we if we can't continue to surf (or other)? If you ever had this question in mind, remember, that we are all so much more than one sport. Don't let this bring you down, instead try to see injuries and pain as a great challenge and do the following:
1. Relax, breath consciously, meditate, focus on having anxious-free thoughts
Often patients do not take this seriously. When having an acute injury or ongoing inflammation in your body, your nervous system will be active and sending signals around your body to keep the inflammation going as a part of the healing process. Besides pain, fear and stress will signal to your nervous system that there is an ongoing injury, and your body will continue to produce substances to keep the inflammation up which will in the long term result in slowing the healing process down. Therefore, by keeping away from any stress factors like negative thoughts, anxiety or too much work you will help the healing process.
2. Do all the pain-free movements that you still can do - a lot!
This is so important and is not talked about enough. Everybody tends to think that when they are injured, they should rest. Obviously, it always depends on the circumstances and we might have to reduce specific movements for specific joints but even after surgeries patients will get carefully mobilized as soon as possible. Why? Because PAIN-FREE MOVEMENT HEALS. Movement means blood fluctuation, blood means nutrition, nutrition means happy muscles, et voila - no pain.
-> Figure out, what you can still do. When you have disc-related back pain, maybe squatting, deadlifting and popping-up on the surfboard is painful. Stop these movements for a little bit, and try, what you can do instead. How about planks? 10 seconds are okay? How about 2 minutes? How about lunges? How about walking around with weights in your arms? Is bridging okay? Can you go jogging - maybe 5 mins? Do it. Do all the things you can do pain-free and do it frequently.
3. Find out, which other components of your life besides surfing could play a role in your pain. A common example could be that someone's neck pain, shoulder pain or back pain get's triggered while surfing but the actual causing factor is the 8 hour/ day office job and adjustments should be made in the sitting position / habits at work.
-> Does this sound familiar? Discuss with your Occupational Therapist, Physical Therapist and/or Company. Do you need an adjustable desk? Is there a way for you to move more during work? Remember - pain free movement is good!
4. Work on skills related to surfing that you still can do (if pain-free)
For example an elbow injury does not keep you away from doing front or side lunges - which are amazing basic exercises for surfing. Focus on your lower extremity instead for a better and more controlled stance on the surfboard and hip/ankle/knee injury prevention. This will keep your motivation up and we promise, you will feel so good once the pain is gone and you're back in the water - even stronger than before!
Don't worry, soon you will be back in the water. Meanwhile, focus on your mental health, everything you still can do without pain and get help for your recovery process!
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