Preventing Injuries in Surfing: Top Safety Tips from a La Jolla Perspective

Why Surf Injury Prevention Matters—Especially in La Jolla

Surfing is a full-body activity that blends endurance, agility, and reaction time. The ocean adds its own challenges: shifting sandbars, rip currents, wind changes, and unpredictable sets. Without a plan, those variables can lead to:

• Sprains & strains from awkward wipeouts or overuse.
  
• Shoulder injuries from repetitive paddling.
  
• Lower back pain from poor positioning.
  
• Impact injuries from collisions with your board, other surfers, or the ocean floor.
  
  But here’s the good news—most injuries are preventable with the right combination of fitness, technique, and ocean awareness. In La Jolla Shores, where the surf can range from playful to powerful depending on the tide and swell direction, prevention isn’t optional—it’s essential.

Stretch Before You Surf

Stretching is the first line of defense against injury. It prepares your muscles, increases mobility, and sets you up for more fluid movement on the board.

SEA’s Pre-Surf Stretching Routine:

• Hamstring stretches – Protects against lower back strain and keeps pop-ups smooth.
  
  
• Shoulder rolls & cross-body stretches – Loosens paddling muscles.
  
  
• Spinal rotations – Prepares your back for twist-heavy turns.
  
  
• Hip openers – Improves stance stability and reduces knee strain.
  
  

Local Tip: In La Jolla Shores’ parking lot, you’ll often see surfers stretching together before paddling out—it’s both a warm-up and a chance to connect with friends. Want a little more info about stretching, check out this cool stretching blog with Mayo Clinic specialists)

Build Core Strength for Surf Endurance & Everyday Life

If there’s one thing surfers of all levels underestimate, it’s the role of the core. Yes, your arms paddle you forward and your legs help you steer, but your core—the muscles in your abdomen, obliques, lower back, and hips—is what keeps it all connected.

Why Core Strength Matters for Surfing:

• Stability on the Board – Whether you’re trimming down the line or setting up for a turn, a strong core keeps you balanced.
  
  Paddling Power – A stable core lets your arms work more efficiently, reducing shoulder fatigue.
  
  Injury Prevention – Protects the spine, absorbs impact from falls, and supports recovery after long sessions.
  
  

Why Core Strength Matters for Life:

• Improves posture and reduces chronic back pain.
  
• Supports every movement from lifting groceries to hiking Torrey Pines.
  
• Helps with balance as you age, reducing fall risk.

A Quick 10-Minute At-Home Surf Workout

You don’t need a gym membership to build a surf-ready body—just 10 minutes a day can make a massive difference.

The SEA 10-Minute Surf Safety Circuit:
(Perform each move for 45 seconds, rest 15 seconds, repeat the circuit twice)

1. Plank Hold – Keep your back straight, core tight. (Pro level: Add knee crunches or slow-mountain climbers)
   
2. Side Plank (left & right) – Strengthens obliques for rail-to-rail control. (Pro level: Add hip-dips, raise opposite hand and add weights or a sand bag)
   
3. Bird Dogs – Extend opposite arm and leg, focusing on slow, controlled movement. (Pro Level: add it to plank form or weighted sand bag)
   
4. Supermans – Lie face down, lift arms and legs to strengthen your lower back. (Tip: better to do this on the board than sand 😉
   
5. Lunges with Twist – Builds leg strength and core rotation power. (Pro level: add a hold and slow controlled twisting)
   
6. Push-Ups – Simulates pop-up motion while building shoulder endurance. (Pro Level: Use elbows and hands close to the body, or add a single leg)
   

Best Time to Do It:

• Morning: Warms up your body for the day and builds consistency. Or right before you surf or go to work
  
• Before a Session: Use a lighter version of the routine for pre-surf activation and do it at the beach. (If you’re worried about people looking, do it by your car or a discrete area)
  
• Evening: Helps maintain flexibility and aids recovery. Post stretching is also impornt.
  

Handle Your Surfboard Safely (“Prevent the Wrecking Ball”)

Improper board handling is one of the top causes of avoidable injuries. At SEA, we teach beginners from day one to:

• Carry the board with two hands—nose forward, rail against your hip.
  
• Stay aware of your surroundings—especially when walking through crowds or the shoreline.
  
• Use a leash—always, regardless of wave size.
  
  

The goal is simple: keep control of your board so it doesn’t become a hazard to you or others. Getting hit by your board or another’s isn’t that fun and can ruin your session real quick . Remember surf etiquette is always important to follow no matter which beach you go to.

Technique That Keeps You Injury-Free

Injury prevention isn’t just about fitness—it’s also about how you move in the water.

Key Technique Tips:

• Keep a neutral spine when paddling to avoid back strain.
  
• Use a controlled pop-up—avoid planting a knee on the deck.
  
• Bail safely—jump away from your board in deeper water, never toward the sand.
  

Knowing where to paddle out matters, too. At La Jolla Shores, shifting sandbars can create shallow takeoff spots. Just ask any La Jolla local about the big rip, “THE HOLE”, about how bad rips can impact your session. Check out our blog about rip currents if you’re curious. Experienced locals know to scan for the safest channels before heading into the lineup.

Listen to Your Body & Surf Smart

A big part of preventing injuries is knowing when to stop. (Which, we all can admit to not knowing when to stop or even not doing something preventative) If you feel fatigue, sharp pain, or dizziness, head in and rest. Surfing tired leads to slower reaction times and more mistakes—both in the water and carrying your board back up the beach.

We recommend:

• Checking the surf report before heading out.
  
• Matching conditions to your skill level.
  
• Surfing near lifeguard towers when learning or recovering from injury.
  

The La Jolla Shores Safety Advantage

One of the greatest benefits of surfing here is the community culture. La Jolla Shores has a lineup where encouragement and respect are the norm. Whether it’s a veteran surfer offering a tip between sets or someone giving you a heads-up about a shifting rip, this shared knowledge makes a difference in staying safe.

The atmosphere here is especially welcoming for those returning to the sport after a break or recovering from past injuries. In many ways, that sense of looking out for each other is just as important as stretching or training—it’s community-driven injury prevention.

FAQs About Surf Injury Prevention

Quick Checklist: Injury Prevention for Surfers

Before You Paddle Out:
 ☑  Stretch key muscles.
 ☑  Activate your core.
 ☑  Check conditions and equipment.

In the Water:
 ☑  Keep control of your board.
 ☑  Respect right-of-way rules.
 ☑  Stay aware of others.

After Your Session:
 ☑  Cool down with light stretching.
 ☑  Hydrate and refuel.
 ☑  Rest and recover.

Final Word: Protect Your Stoke

Preventing injuries in surfing is about more than avoiding pain—it’s about protecting your time in the water, your fitness, and your connection to the ocean.

By taking 10 minutes a day for a quick workout, stretching before each session, and building safe habits in the lineup, you’re investing in years—maybe decades—of injury-free surfing.

At Surf Education Academy, we see it every day: surfers who take prevention seriously surf longer, recover faster, and have way more fun. The ocean is here for you—make sure your body is ready for it. My body usually reminds me how stiff I get if I miss a day or two.

Book a surf safety lesson today and learn firsthand how to keep your surfing strong, safe, and stoked—no matter your age or experience level.