Surfing Injuries — Our Bread and Butter
From Snapper to D-Bah: Managing Common Surfing Injuries
Whether you’re a regular at Snapper Rocks, Duranbah, or just enjoy a longboard session at Rainbow Bay, surfing is a way of life in Coolangatta and Tweed Heads. While the ocean provides incredible physical and mental benefits, the repetitive nature of paddling and the explosive movements of popping up can take a toll on the body.
At Medela Osteopathy & Co, we see a lot of local surfers coming through our Wharf Street clinic. To help you stay in the water longer, we’ve put together this guide on common surfing injuries and how you can manage them.
Common Surfing Injuries
Surfing is a full-body workout, but certain areas are more prone to "wear and tear" or acute injury:
Surfer’s Shoulder: Rotator cuff impingement or tendonitis caused by the repetitive overhead motion of paddling.
Lower Back Strain: Spending hours in a state of lumbar hyperextension (arching your back) while paddling can compress the facet joints of the spine.
Neck Pain: Keeping your head up to look for the next set puts significant strain on the cervical spine and the muscles at the base of the skull.
Knee Sprains & Hip Strains: Explosive pop-ups and deep carves require immense stability. A mistimed movement can easily strain the hip flexors or put awkward torque on the knee ligaments.
At-Home Care Tips for Surfers
If you’re feeling a bit "ocean-weary," try these simple recovery strategies at home:
The "Thoracic Opener": After a session, lay over a foam roller or a rolled-up towel placed horizontally under your mid-back. This helps reverse the rounded-shoulder posture of paddling and opens up your chest.
Hip Flexor Release: If your pop-up feels "sticky," spend some time in a low lunge stretch to release the tension in the front of your hips.
Release the Sub-Occipitals: Use a tennis ball at the base of your skull to gently release the tension from holding your head up while paddling.
Hydration & Magnesium: Surfing in the Tweed sun dehydrates you faster than you think. Rehydrate with electrolytes and consider a magnesium bath to help your muscles relax.
Tailored Advice: At Medela Osteopathy & Co we provide tailored advice for at home recovery for surfers of all ages. If generic stretches aren’t doing it for you pop in to get some specific strategies in place.
When Should You See an Osteopath?
While post-surf stiffness is common, some pains shouldn't be ignored. It might be time to visit us at the clinic if:
You have persistent "pins and needles" or numbness in your arms or legs.
Your range of motion is limited—for example, if you can’t look over your shoulder to check the line-up without sharp pain.
The pain doesn't settle within 24 hours of your last surf.
You find yourself "compensating"—changing your paddling technique or pop-up style to avoid discomfort.
The Medela Way: Healing the Whole Surfer
At Medela (Latin for healing power), we take a holistic approach to your recovery. In our Tweed Heads clinic, we don't just look at where it hurts; we look at how your whole body moves.
Our treatment may involve Manual Therapy to improve joint mobility, Dry Needling for deep muscle tension, and Exercise Rehabilitation to ensure your shoulders, hips and knees are strong enough for the next big swell.
Don't let an injury keep you on the beach.
Whether you're dealing with a chronic shoulder issue or a recent hip tweak, we’re here to help you get back to peak performance.
👉 Book your session online or visit us at 9/69 Wharf St, Tweed Heads.
