Common Shoulder Injuries in Surfers and How Physiotherapy Can Help
June, 2024
Amidst the excitement and enjoyment of surfing, there’s a silent risk lurking – shoulder injuries.
Surfers, both novice and experienced, often underestimate the toll that repetitive paddling and the dynamic movements of surfing can take on their shoulders.
This blog aims to shed light on common shoulder injuries in surfers and how physiotherapy can play a crucial role in not only healing but also preventing these injuries.
Common Shoulder Injuries in Surfers
Rotator Cuff Injuries
The rotator cuff is a group of muscles and tendons that stabilise the shoulder joint. Surfers are particularly prone to rotator cuff injuries due to the repetitive overhead motions involved in paddling.
Tears, strains, and tendinitis in the rotator cuff are common, causing pain, weakness, and limited range of motion.
Shoulder Impingement
Shoulder impingement occurs when the tendons of the rotator cuff are compressed during shoulder movements.
This is often caused by repetitive overhead activities, like paddling, which lead to inflammation and pain. Surfers with impingement may feel a sharp pain when lifting their arm or during certain movements.
Dislocations and Subluxations
The dynamic nature of surfing, especially during wipeouts, can lead to shoulder dislocations or subluxations (partial dislocations).
This occurs when the upper arm bone pops out of the shoulder socket, leading to immediate pain and instability in the shoulder.
Labral Tears
The labrum is a ring of cartilage that surrounds the shoulder socket, providing stability. Surfers can suffer from labral tears due to the high-impact forces during surfing manoeuvres or falls.
Symptoms include pain, a catching or locking sensation, and instability in the shoulder.
Bursitis
Bursitis is the inflammation of the bursa, a fluid-filled sac that reduces friction between shoulder tissues.
Repetitive overhead activities like paddling can lead to bursitis, causing pain and swelling in the shoulder.
Benefits of Physiotherapy for Surfers
Early Intervention and Customised Treatment
Physiotherapy offers early intervention strategies that are crucial in managing shoulder injuries effectively.
When addressed promptly, physiotherapy can reduce pain, prevent further damage, and promote faster recovery. A customised treatment plan tailored to the specific needs of surfers ensures targeted and efficient healing.
Pain Management and Recovery
Physiotherapists use a combination of techniques to manage pain and facilitate recovery. These include manual therapy, ultrasound, electrical stimulation, and therapeutic exercises.
By addressing the root cause of pain and inflammation, physiotherapy helps surfers return to the water with improved shoulder function and reduced risk of re-injury.
Strengthening and Conditioning
Physiotherapy focuses on strengthening the muscles around the shoulder joint, enhancing stability and endurance.
Specific exercises target the rotator cuff, deltoids, and scapular muscles, which are essential for paddling and performing manoeuvres. Strengthening these muscles not only aids in recovery but also helps in preventing future injuries.
Improving Flexibility and Range of Motion
Physiotherapists employ stretching techniques to improve flexibility and restore the full range of motion in the shoulder.
This is particularly important for surfers, as tight or restricted shoulder muscles can impair performance and increase the risk of injury.
Physiotherapy Techniques for Shoulder Injuries
Manual Therapy
Manual therapy involves hands-on techniques such as joint mobilizations, soft tissue massage, and myofascial release. These techniques help reduce pain, improve mobility, and enhance tissue healing. For surfers, manual therapy can address muscle tightness and joint restrictions caused by repetitive paddling.
Strengthening Exercises
Strengthening exercises are a cornerstone of physiotherapy for shoulder injuries. Physiotherapists design specific exercise programs to target the rotator cuff, scapular stabilisers, and core muscles.
Exercises like resisted shoulder rotations, scapular retractions, and plank variations help build strength and stability in the shoulder.
Stretching and Flexibility Exercises
Stretching exercises aim to improve flexibility and reduce muscle tension in the shoulder. Physiotherapists guide surfers through stretches such as the doorway stretch, cross-body shoulder stretch, and thoracic spine rotations.
Regular stretching helps maintain optimal shoulder function and prevents tightness that can lead to injuries.
Proprioception and Balance Training
Proprioception refers to the body’s ability to sense its position and movement in space. Balance training and proprioceptive exercises, such as using a balance board or performing single-leg stands, enhance neuromuscular control and stability.
These exercises are essential for surfers to maintain balance and control during dynamic surfing movements.
Education and Prevention Strategies
Physiotherapists educate surfers on proper paddling techniques, warm-up routines, and ergonomic considerations to minimise the risk of shoulder injuries.
They also provide guidance on surf-specific conditioning programs that focus on overall fitness and injury prevention.
Preventative Measures FOR SHOULDER INJURIES IN SURFERs
Warm-up and Cool-down Routines
A proper warm-up routine before hitting the waves can significantly reduce the risk of shoulder injuries. Dynamic stretches and mobility exercises prepare the shoulder muscles and joints for the demands of surfing.
Similarly, a cool-down routine with static stretching helps relax the muscles and prevent stiffness post-surfing.
Strength and Conditioning Programs
Engaging in a regular strength and conditioning program tailored to surfing can enhance shoulder stability and endurance.
Incorporating exercises that target the rotator cuff, scapular stabilisers, and core muscles helps build resilience and reduce the likelihood of injuries.
Paddling Technique
Proper paddling technique is crucial in preventing shoulder injuries. Surfers should focus on
using their core muscles and maintaining a smooth, controlled paddling motion.
Avoiding excessive shoulder strain and overuse can prevent conditions like rotator cuff tendinitis and impingement.
Regular Physiotherapy Check-ups
Regular check-ups with a physiotherapist can help surfers identify and address potential issues before they become serious injuries.
Physiotherapists can assess shoulder mechanics, provide corrective exercises, and offer personalised advice on injury prevention.
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Shoulder injuries are a common concern for surfers, but with the right approach, they can be effectively managed and prevented.
Physiotherapy plays a vital role in treating shoulder injuries, providing pain relief, improving strength and flexibility, and preventing future problems.
By incorporating physiotherapy into their routine, surfers can enjoy their time on the waves with greater confidence and less risk of injury.
If you’re a surfer experiencing shoulder pain or looking to prevent injuries, consider seeking professional physiotherapy advice.
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