15 49.0138 8.38624 1 1 4000 1 https://www.bloggsd.com 300 0

Surfing injury prevention, swansea surf school GSD

The following text is a report from the British Surfing Association annual surf school meeting held at Fistral Beach, Newquay, Cornwall.

The Guest Speaker presentation: By Glen Eldridge MSc

“Current Best Practices & recommendations for correct Warm Up & Cool Down for Surfers/Surf Schools”

Why warm up?

Conventional wisdom-anecdotal

Injury prevention or

Performance enhancement




Novice vs Skilled surfer

Why warm up?

Early research utilised animals

More force & greater muscle length before injury occurred

Early warm-ups incorporated CV and static components


What are the benefits?

Injury prevention

Increased blood flow

Muscle & tendon length


Reduction of abnormal ECG

Lower blood pressure

Is this a good thing?

Static Stretching

When to use it

As part of a daily training routine

After physical activity

Later rather than earlier in the day

The Alternative

Dynamic Specific warm-up

Dynamic series of movements including bouncing & skipping etc that actively prepares muscle & tendons for activity, in a safe & controlled manner.

The Alternative:

Dynamic specific warm-up

The specific advantages are;

Maintenance of body temp

Sport specific (neurological stimulation)

Enhances coordination (motor unit recruitment)

Increases muscle contractility

Psychological (focusing on specific elements of activity)

The warm-up

5-10 min cardiovascular component

Warning: start conservatively until movement has been mastered!

Muscles used

Lower body-quadriceps, hamstrings, calves, Achilles, hip flexors etc

Upper body-shoulder posterior/ anterior deltoid, teres minor) latissimus dorsi, rhomboid, upper trapezious, infraspinatus

The warm up

Specifics (novices)

Lower body:

-Ankle pops

-High knees

-Butt kicks


-Back peddle

-Quad walk

-Inch worm

-(refer to hand out for full details)

The warm-up

Specifics (novices)

Upper body


-Inch worm

(refer to hand out for details)

The warm-up

Specifics (novice)

Upper body-wind mill

Progression half press up

The warm –up

Specifics (skilled)

Upper Body:


-Inch worm

-push up

Lower body:

-Glute walk

-Frankenstein march

-Low lunge

-Over the fence


(Refer to hand out for details)

In Summary

* Preparing mind & body for action
* Increased efficiency (motor unit recruitment)
* Increased O² transport & release
* Reduced musculoskeletal injury
* Accounts for hyper- mobility syndrome
* Pre-performance rountine
* Systematic & progressive
* Specific-related to activity (neuromuscular)

Suggested Routines

Ankle pops Lightly bounce off  both toes while keeping the knees very slightly bent. This is very similar to a skipping motion, except that it is performed while moving forward. The idea is to introduce progressively more range of motion as you move through the prescribed distance.

High knees This is basic running from while bringing the knees up higher than normal-ideally beyond the waistline. Aim to keep your feet moving as fast as possible and your ankles, knees, hips and shoulder facing forwards

Butt kicks Similar to high knees except you keep you thighs perpendicular to the ground while kicking your heels up towards your backside. Again, move fast and keep ankles, knees, hips and shoulders in alignment.

Carioca moving laterally to your left, cross your right foot in front of your left, then step with your left, then cross your right foot behind the left and repeat aim for as much hip rotation as possible and keep those feet moving fast! If preformed correctly, this looks like a new dance move!

Step Slide Assume a low athletic position with your feet slightly wider than shoulder width apart, you’re ankles, knees, slightly bent. Pushing off your right leg, slowly step laterally to the left with your left leg, then slide your right leg back to its original position, making sure your feet don’t touch or cross