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The Swell Report — Surf Guide
Safety Guide

Common Surfing Injuries: Prevention & Treatment

Published May 29, 2026SurfSpotGuide Editorial

Surfing is a physical sport with real injury risks — but most are preventable. Understanding what can go wrong, and how to avoid it, keeps you in the water longer and out of urgent care. Here is what every surfer should know.

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Note: This guide is for general information only. For any serious injury — suspected spinal injury, head strike with altered consciousness, deep wounds, or signs of serious infection — seek emergency medical care immediately.

8 Most Common Surfing Injuries

Lacerations (Cuts)

Minor to Serious
Cause: Surfboard fins, rails, reef, rocks
Who: All skill levels
Prevention: Wear board shorts/wetsuit, cover head when wiping out, use fin covers on the beach, avoid reef breaks when starting out.
Treatment: Clean immediately with fresh water, remove debris, apply antiseptic, close with steri-strips for minor cuts; seek medical care for deep or wide wounds.

Shoulder Impingement

Moderate — can become chronic
Cause: Repetitive paddling overloads the rotator cuff
Who: Regular surfers, beginners who over-paddle
Prevention: Strengthen rotator cuff and scapular stabilizers off the water. Take rest days. Use correct paddle technique (long strokes, not choppy). Avoid paddling through sharp pain.
Treatment: Rest, ice, anti-inflammatories short-term. Physical therapy for rotator cuff strengthening. Cortisone injection for persistent cases. Surgery rarely required.

Lower Back Pain

Minor to Moderate
Cause: Sustained arched paddle position strains lumbar spine
Who: Surfers who paddle frequently, especially beginners with poor core strength
Prevention: Core strengthening exercises (planks, dead bugs). Improve paddle posture. Warm up before sessions. Take breaks in the lineup.
Treatment: Rest, gentle stretching, core rehabilitation. Yoga is particularly effective for surf-related back issues.

Knee Injuries

Minor to Serious
Cause: Twisting wipeouts, awkward landings, MCL stress from riding stance
Who: Intermediate and advanced surfers in larger surf
Prevention: Strengthen quads, hamstrings, and glutes off the water. Use a wider, lower stance. Wear a knee brace if recovering from a previous injury.
Treatment: RICE protocol for acute injuries. MCL sprains heal with rest and physiotherapy. ACL tears may require surgery.

Surfer's Ear (Exostosis)

Develops slowly over years
Cause: Bony growths from chronic cold water and wind exposure
Who: Regular cold-water surfers (most common in water below 18°C / 65°F)
Prevention: Wear surf earplugs on every session. This is the single most effective prevention. Once growths start, they are irreversible without surgery.
Treatment: Surgical removal (canaloplasty) in severe cases. Prevention is far preferable.

Reef Rash

Minor to Moderate
Cause: Skin contact with coral or rocky reef
Who: Anyone surfing reef breaks
Prevention: Wear a rash guard or wetsuit for skin coverage. Avoid reef breaks as a beginner. Learn to fall flat rather than diving.
Treatment: Thorough cleaning is critical — reef cuts are prone to serious infection. Scrub with a brush to remove coral particles. Apply antiseptic. Monitor closely for infection signs.

Sunburn

Minor (unless severe)
Cause: UV reflection off water amplifies sun exposure significantly
Who: All surfers, especially beginners who spend more time in the water
Prevention: Apply reef-safe SPF 50+ sunscreen 20 minutes before entering water. Reapply every 80 minutes. Wear a long-sleeve rash guard and a surf hat during paddle-outs.
Treatment: Aloe vera, cool compress, hydration. Severe burns with blistering need medical attention.

Head and Neck Injuries

Potentially Serious
Cause: Board strikes, hitting the bottom in shallow water
Who: All skill levels, highest risk in shallow reef or shore break
Prevention: Always cover your head when wiping out. Never dive headfirst into unknown depths. Use a surf helmet in rocky conditions. Know the depth of the break before surfing it.
Treatment: Suspected neck injury: do not move the surfer — call emergency services. Any head strike with loss of consciousness, confusion, or vomiting requires immediate medical evaluation.

Beginner Safety: 7 Rules That Prevent Most Injuries

  • ✓Always take lessons first — instructors choose safe conditions and teach correct fall technique
  • ✓Start at beaches with sandy bottoms, not reef breaks
  • ✓Keep your board between you and the ocean when wiping out (never between you and other surfers)
  • ✓Always wear a leash so your board stays with you
  • ✓Apply sunscreen before every session, including overcast days
  • ✓Never surf alone — go with a friend or surf near a lifeguarded beach
  • ✓Know your limits — if conditions feel scary, get out of the water

Frequently Asked Questions

Is surfing dangerous?

Beginner surfing at sandy beach breaks is relatively low-risk — injury rates are comparable to soccer or basketball. Most beginner injuries are minor. Risk increases significantly in reef breaks, larger surf, and crowded lineups.

What is the most common surfing injury?

Lacerations from fins and board rails are the most common acute injury. Chronic overuse injuries — especially shoulder impingement and lower back pain — are most common among regular surfers.

How do I avoid getting hit by my surfboard?

Always cover your head with your arms when falling. Never dive headfirst. Keep your leash on. Be aware of other surfers' boards in crowded conditions.

Can you get surfer's ear from surfing?

Yes. Exostosis (surfer's ear) develops slowly from repeated cold water and wind exposure. Wearing surf earplugs on every session is the only effective prevention.

What should I do if I get a reef cut while surfing?

Clean immediately with fresh water, remove any coral fragments, apply antiseptic. Reef cuts infect easily — watch closely. Deep wounds, uncontrolled bleeding, or spreading redness need medical attention.

Start Safe with a Qualified Instructor

The best way to avoid surf injuries is to learn correct technique from the start. Find a certified surf school near you.

Find Surf Lessons

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