Surfing Wipeouts & Shoulder Pain: How to Stay Injury-Free in California Waters

California’s coastlines offer some of the best surfing spots in the world, drawing surfers of all ages and skill levels. But whether you’re catching your first wave or an experienced rider carving through the surf, the ocean can be unpredictable. Accidental slips, hard wipeouts, and repetitive paddling can lead to shoulder pain and other injuries that take you out of the water for weeks or even months.

Shoulder rehab is of our primary focus at Proactive Physical Therapy located in Sunnyvale for surfers and more active individuals. With the right approach to strength training, mobility work, and recovery, you can keep your shoulders strong and stay in the water longer.

Common Surfing Injuries & How They Happen

Surfing is more than just a physically demanding sport for some. It is a way of life to those that consider themselves to be daredevils of the sea. Surfing can be a thrilling experience but simultaneously can take a toll on your body, especially your shoulders, knees and back. Mentioned below are some of the most common injuries surfers experience:

1.   Shoulder Injuries from Paddling

Repetitive paddling can lead to shoulder pain, stiffness and inflammation in the rotator cuff. Overuse injuries, such as tendonitis or impingement, can develop when proper form and strength are lacking.

2.   Wipeout Related Shoulder Injuries

A sudden fall into the water can result in surfing injury like a shoulder dislocation or a muscle strain. Landing awkwardly during an accidental slip on your board can lead to joint instability. This combined with unfavorable water conditions could lead to fatal accidents.

3.   Knee & Lower Body Injuries 

Knees absorb significant impact when standing and maneuvering on a surfboard. Over time, this can lead to strains, ligament injuries, and the need for knee rehabilitation.

How to Prevent Shoulder & Surfing Injuries?

Surfing injuries are common, but they can often be prevented with proper conditioning, technique, and recovery. Here’s how you can protect your body and keep surfing pain-free:

1. Strengthen Your Shoulders & Upper Body

Surfing relies heavily on shoulder strength for paddling and balance. Incorporating strength exercises into your routine can help reduce strain. Try:

✔ Rotator cuff exercises to improve shoulder stability

✔ Resistance band rows to strengthen the back and shoulders

✔ Push-ups and planks to improve core strength and endurance

2. Improve Your Flexibility & Mobility

Tight shoulders and stiff joints can increase your risk of a surfing injury. Regular stretching and mobility work can enhance your range of motion and reduce stiffness.

✔ Shoulder circles and arm swings before surfing

✔ Chest openers to counteract paddling posture

✔ Foam rolling for the upper back and shoulders

3. Use Proper Surfing Technique

Poor paddling form and incorrect pop-up techniques can place excessive strain on your joints. A physical therapist can assess your movement patterns and suggest adjustments to improve efficiency and reduce injury risk.

4. Wear Proper Foot Support

Your feet play a crucial role in maintaining balance on the board. If you experience foot pain or instability, orthotics can provide additional support and reduce strain on your knees and hips

How Physical Therapy Helps with Shoulder Rehab & Surfing Injuries

If you’re dealing with persistent shoulder pain or recovering from a surfing injury, physical therapy can help you get back in the water faster. At Proactive physical therapy, we offer specialized programs for surfers that focus on:

• Shoulder rehab for Strength & Stability 
• Strength training for rotator cuff muscles and shoulder stabilizers.
• Manual therapy to reduce pain and inflammation.
• Movement correction to prevent future injuries.

• Knee Rehabilitation for Balance & Stability

• Strengthening exercises to support knee stability while surfing.
• Range of motion work to reduce stiffness and pain.
• Balance drills to improve control on the board.

• Injury Prevention Strategies

• Personalized exercise programs designed to enhance flexibility, strength, and endurance.
• Education on proper form, warm-ups, and recovery techniques.

Why Choose Pro-Active Physical Therapy in Sunnyvale?

Looking for physical therapy in Sunnyvale? At Pro-Active Physical Therapy, we understand the demands of surfing and other active sports. Our physical therapy clinics offer:

•  Experienced Therapists – Specialists in shoulder rehab, knee rehabilitation, and sports injury recovery.
•  Personalized Treatment Plans – Custom recovery programs tailored to your surfing lifestyle.
•  State-of-the-Art Techniques – Evidence-based therapies to promote fast and effective healing.
• Convenient Location – Helping surfers and active individuals across California stay in top shape.

Don’t Let Shoulder Pain Keep You Out of the Water. Book a Consultation Today

Whether you’re dealing with shoulder pain, recovering from an accidental slip, or looking to prevent future injuries, we’re here to help. At Proactive Physical Therapy, we’ll create a custom treatment plan to get you back on the waves—stronger and pain-free.

Book your consultation today and take the first step toward better performance and injury-free surfing

FAQ

1. What are the most common surfing injuries?

The most common surfing injuries include shoulder pain from repetitive paddling, surfing injuries like dislocated shoulders or rotator cuff strains from wipeouts, and knee injuries from falls when maneuvering on the board.

2. How can physical therapy help with surfing-related shoulder pain?

Shoulder rehab through physical therapy focuses on strengthening the rotator cuff, improving flexibility, and correcting movement patterns to reduce pain and prevent future injuries.

3. What exercises can help prevent shoulder injuries while surfing?

Exercises like resistance band rows, shoulder rotations, and scapular stabilization drills help build strength and endurance, reducing the risk of overuse injuries and dislocations.

4. Can orthotics help improve my balance while surfing?

Yes! Proper orthotics provide foot support, improving alignment and stability on the board, which can help prevent accidental slips and reduce strain on the knees and lower body.

5. Where can I find expert physical therapy for surfing injuries?

If you’re looking for physical therapy near me, Pro-Active Physical Therapy Sunnyvale specializes in shoulder rehab, knee rehabilitation, and injury prevention for surfers of all skill levels. Book a consultation today!