Surfing
Surfing is a sport that is rapidly expanding due to the high adrenaline rush and media exposure that many TV programs aim to associate themselves with this sport. With the increase in surfers, comes an increase in injuries, especially within areas that are highly populated with inexperienced surfers.
Most injuries are lacerations due to contact with either your own board (fins) or being hit by another surfboard nose / fins. Protective clothing, especially headgear can greatly reduce the high number of injuries to the head, as the rest of the body is often protected by being underwater.
Strains to the shoulder joint regularly occur, and are often made worse by surfers continuing to participate even whilst injured. Environmental exposure from either the sun, or cold conditions also reduces surfing time, as does ear exostosis so wearing suitable protection is strongly advised.
Surfing requires good balance and proprioception skills, combined with a flexible body, in order to adjust yourself rapidly to follow the movement of the waves.
Begin your stretching phase by performing the mobility exercises, paying particular attention to your ankles - pelvis and shoulder joint. Regular surfers may feel particular sore and tight in certain areas due to overuse or previous falls, always aim to spend extra time both mobilising and stretching these areas.
Prior to doing the warm-up stretches, spend a minimum of 10 minutes doing light aerobic work in order to increase your bodies temperature and thus make your muscles more pliable. The aerobic work could be light jogging or skipping, or even waxing your board, anything that increases your heart rate gradually.
These sports specific stretches should also be used prior to your first surf, along with the dynamic movements to fully prepare your body.
If you're surfing for more than 30 minutes, look at spending 5 minutes performing these stretches to help relax your muscles and prevent injury due to tired muscles.
Your cool down should be done in dry comfortable clothing, once again warming up the body with a minimum of 5 minutes aerobic work, certainly longer if you feel cold. Carry out the cool down stretches, holding each stretch for 15 seconds prior to inhaling and increasing the stretch for a further 15 seconds as you exhale. During this sequence of stretches you may find particular areas stiff, look within this book at suitable stretches for that area, and perform another stretch.