{"id":134625,"date":"2025-05-20T17:17:50","date_gmt":"2025-05-20T17:17:50","guid":{"rendered":"https:\/\/www.escueladesurfsopelana.com\/?p=134625"},"modified":"2026-10-06T10:05:31","modified_gmt":"2026-10-06T10:05:31","slug":"how-to-prevent-surf-injuries-prevention-guide-and-stretches-from-pena-txuri-surf-eskola","status":"publish","type":"post","link":"https:\/\/www.escueladesurfsopelana.com\/en\/how-to-prevent-surf-injuries-prevention-guide-and-stretches-from-pena-txuri-surf-eskola\/","title":{"rendered":"How to Prevent Surf Injuries: Prevention Guide and Stretches from Pe\u00f1a Txuri Surf Eskola"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">At <\/span><b>Pe\u00f1a Txuri Surf Eskola<\/b><span style=\"font-weight: 400;\">, we understand that surfing safely is just as important as knowing how to read a wave. Surfing is a demanding and complete sport, but it also carries risks if you don&#8217;t properly prepare your body before and after each session.<\/span><\/p>\n<p style=\"text-align: center;\"><a class=\"boton-conocenos\" href=\"https:\/\/www.escueladesurfsopelana.com\/en\/surf-lesson-sopelana\/kids-surf-lesson\/\">SURF LESSONS FOR KIDS<\/a><\/p>\n<p><span style=\"font-weight: 400;\">That&#8217;s why today we bring you our definitive guide to <\/span><b>prevent surf injuries<\/b><span style=\"font-weight: 400;\">, based on years of experience in and out of the water. Here you&#8217;ll find exercises, stretches, and tips that we apply daily with our students and that help us enjoy more time in the sea, without interruptions or discomfort.<\/span><\/p>\n<h2><b>Why is it important to train and stretch to surf without injuries?<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">In surfing, you&#8217;re constantly paddling, pushing, taking off, maintaining balance, and reacting to the waves. All of this involves intensive use of shoulders, back, core, legs, and joints. If you don&#8217;t stretch or train properly, injuries will soon appear:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Shoulder tendinitis<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower back pain<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Neck contractures<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Muscle overload in legs and knees<\/span>&nbsp;<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">With good physical preparation, you can prevent all this while improving your performance, recovery, and technique on the board.<\/span><\/p>\n<p style=\"text-align: center;\"><a class=\"boton-conocenos\" href=\"https:\/\/www.escueladesurfsopelana.com\/en\/surf-lesson-sopelana\/adult-surf-lessons\/\">SURF LESSONS FOR ADULTS<\/a><\/p>\n<h2><b>Stretches before surfing: activate your body<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Before entering the water, it&#8217;s not enough to just move your arms a little. You need <\/span><b>dynamic stretches<\/b><span style=\"font-weight: 400;\"> that prepare your muscles and joints for what&#8217;s coming.<\/span><\/p>\n<h3><b>\ud83d\udd01 1. Arm and shoulder rotations<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>How:<\/b><span style=\"font-weight: 400;\"> Wide circles forward and backward for 30 seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Benefit:<\/b><span style=\"font-weight: 400;\"> Warms up shoulders for smooth paddling without strains.<\/span><\/li>\n<\/ul>\n<h3><b>\ud83d\udd01 2. Trunk rotations<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>How:<\/b><span style=\"font-weight: 400;\"> Standing, rotate your trunk from side to side with control for 1 minute.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Benefit:<\/b><span style=\"font-weight: 400;\"> Activates obliques and lower back, key for turns.<\/span><\/li>\n<\/ul>\n<h3><b>\ud83d\udd01 3. Dynamic lunges<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>How:<\/b><span style=\"font-weight: 400;\"> Alternating lunges, lowering the knee without touching the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Benefit:<\/b><span style=\"font-weight: 400;\"> Prepares the legs for take-off and wave control.<\/span>&nbsp;<\/li>\n<\/ul>\n<p style=\"text-align: center;\"><a class=\"boton-conocenos\" href=\"https:\/\/www.escueladesurfsopelana.com\/en\/surf-lesson-sopelana\/group-booking\/\">GROUP BOOKINGS<\/a><\/p>\n<h3><b>\ud83d\udd01 4. Side bends<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>How:<\/b><span style=\"font-weight: 400;\"> Standing, take one arm above your head and stretch to the side. Alternate sides for 1 minute.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Benefit:<\/b><span style=\"font-weight: 400;\"> Improves lateral mobility and activates the core.<\/span><\/li>\n<\/ul>\n<h2><b>Stretches after surfing: relax and recover<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">When you get out of the water, don&#8217;t just leave. Take a few minutes for static stretches to release and relax. Your body will thank you.<\/span><\/p>\n<h3><b>\ud83e\uddd8\u200d\u2642\ufe0f 1. Lower back stretch<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>How:<\/b><span style=\"font-weight: 400;\"> Lying on your back, bring your knees to your chest and hold for 30 seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Benefit:<\/b><span style=\"font-weight: 400;\"> Releases the lower back after paddling and catching waves.<\/span><\/li>\n<\/ul>\n<h3><b>\ud83e\uddd8\u200d\u2642\ufe0f 2. Shoulder stretch<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>How:<\/b><span style=\"font-weight: 400;\"> Cross your arm over your chest and hold it with the other arm. 30 seconds per side.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Benefit:<\/b><span style=\"font-weight: 400;\"> Reduces tension accumulated in shoulders and trapezius.<\/span><\/li>\n<\/ul>\n<h3><b>\ud83e\uddd8\u200d\u2642\ufe0f 3. Hamstring stretch<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>How:<\/b><span style=\"font-weight: 400;\"> Sitting, bring your chest towards an extended leg. 30 seconds per leg.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Benefit:<\/b><span style=\"font-weight: 400;\"> Increases flexibility and prevents overloads after take-off.<\/span><\/li>\n<\/ul>\n<h3><b>\ud83e\uddd8\u200d\u2642\ufe0f 4. Neck stretch<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>How:<\/b><span style=\"font-weight: 400;\"> Tilt your head to one side using your hand to assist. 20 seconds per side.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Benefit:<\/b><span style=\"font-weight: 400;\"> Releases neck tension caused by paddling while looking forward.<\/span><\/li>\n<\/ul>\n<h2><b>Functional strengthening exercises for surfers<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Beyond stretching, at Pe\u00f1a Txuri we work hard on training out of the water. Here are some of our key exercises:<\/span><\/p>\n<h3><b>\ud83d\udcaa 1. Abdominal plank<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Strengthens the core, essential for balance.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do 30-60 seconds per set.<\/span><\/li>\n<\/ul>\n<h3><b>\ud83d\udcaa 2. Push-ups<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improves strength in chest and triceps, key for paddling.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do 3 sets of 10-15.<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><a class=\"boton-conocenos\" href=\"https:\/\/www.escueladesurfsopelana.com\/en\/surf-lesson-sopelana\/perfectioning\/\">ADVANCED SURF LESSONS<\/a><\/p>\n<h3><b>\ud83d\udcaa 3. Superman<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">We strengthen the lower back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Raise arms and legs while lying face down, 30 seconds.<\/span><\/li>\n<\/ul>\n<h3><b>\ud83d\udcaa 4. Squats<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Activate glutes and legs, perfect for explosiveness and take-off.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do 3 sets of 15 repetitions.<\/span><\/li>\n<\/ul>\n<h2><b>Extra tips to prevent surf injuries<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">At Pe\u00f1a Txuri, we always insist on the same thing: surfing is also trained out of the water. Here are our keys to preventing injuries:<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u2705 Warm up well before each session.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\"> \u2705 Stay hydrated even before feeling thirsty.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\"> \u2705 Don&#8217;t surf beyond your physical limits.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\"> \u2705 If you have frequent discomfort, consult with a physical therapist.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\"> \u2705 Use equipment appropriate for your level and physical condition.<\/span><\/p>\n<p><b>At Pe\u00f1a Txuri Surf Eskola, prevention is part of surfing<\/b><\/p>\n<p><span style=\"font-weight: 400;\">We love seeing how our students progress, but even more so seeing how they do it <\/span><b>without injuries<\/b><span style=\"font-weight: 400;\">. We teach surfing, yes, but also how to take care of your body, because the goal is to enjoy the sea for many years.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It doesn&#8217;t matter if you&#8217;re just starting out or if you&#8217;ve been in the water for years: these routines can make a difference.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\ud83c\udf0a See you in the water, strong, agile, and injury-free!<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>At Pe\u00f1a Txuri Surf Eskola, we understand that surfing safely is just as important as knowing how to read a wave.<\/p>\n","protected":false},"author":1,"featured_media":134619,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[48,45,46,49],"tags":[],"class_list":["post-134625","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-advanced","category-blog-en","category-intermediate-level","category-beginners"],"_links":{"self":[{"href":"https:\/\/www.escueladesurfsopelana.com\/en\/wp-json\/wp\/v2\/posts\/134625","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.escueladesurfsopelana.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.escueladesurfsopelana.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.escueladesurfsopelana.com\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.escueladesurfsopelana.com\/en\/wp-json\/wp\/v2\/comments?post=134625"}],"version-history":[{"count":1,"href":"https:\/\/www.escueladesurfsopelana.com\/en\/wp-json\/wp\/v2\/posts\/134625\/revisions"}],"predecessor-version":[{"id":138506,"href":"https:\/\/www.escueladesurfsopelana.com\/en\/wp-json\/wp\/v2\/posts\/134625\/revisions\/138506"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.escueladesurfsopelana.com\/en\/wp-json\/wp\/v2\/media\/134619"}],"wp:attachment":[{"href":"https:\/\/www.escueladesurfsopelana.com\/en\/wp-json\/wp\/v2\/media?parent=134625"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.escueladesurfsopelana.com\/en\/wp-json\/wp\/v2\/categories?post=134625"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.escueladesurfsopelana.com\/en\/wp-json\/wp\/v2\/tags?post=134625"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}