Surfing is an incredible way to be in nature and stay active, but it places unique demands on the body—especially the shoulders. At Cole Harbour Physiotherapy, given our proximity to Lawrencetown and Cow Bay (and two of our PT's favorite hobby!) we frequently see surfers dealing with shoulder pain that can limit performance and time in the water.
During our recent Surfer’s Shoulders Workshop, physiotherapists Maude Marchand and Alison Beaton shared key insights into why shoulder pain is so common in surfers and what you can do to prevent it through proper movement, strength, and physiotherapy care.
Why Shoulder Pain Is Common in Surfers
The shoulder is one of the most mobile joints in the body, which also makes it vulnerable to injury. Unlike hips or knees, the shoulder relies heavily on small stabilizing muscles for control.
Surfing tends to overwork the larger power muscles, particularly during repetitive paddling and longer sessions in the water. Over time, this imbalance between mobility, strength, and endurance can lead to pain and injury.
Common causes of shoulder pain in surfing include:
- Overuse injuries from repetitive paddling
- Traumatic injuries, such as the arm being pulled by the board or leash
While traumatic injuries do occur, overuse-related shoulder pain is by far the most common issue we treat in surfers at our Dartmouth physiotherapy clinic.
Shoulder Health Depends on Your Upper Back and Neck
The shoulder doesn’t work in isolation. It’s closely connected to the shoulder blade, thoracic spine (upper back), and neck.
Modern lifestyles often involve:
- Prolonged sitting
- Computer and phone use
- Driving with rounded posture
Compare this to the prone, extended position required for paddling on a surfboard. If your upper back and neck lack mobility, your shoulders are forced to compensate—often leading to pain.
Our Physiotherapy Approach for Surfers
At Cole Harbour Physiotherapy, our approach emphasizes:
- Improving thoracic spine and neck mobility
- Stretching tight “big mover” muscles
- Strengthening postural and shoulder stabilizer muscles
This helps reduce shoulder strain, improve paddling efficiency, and support long-term shoulder health.
Proper Surfing Posture to Reduce Shoulder Strain
Maintaining good posture on the surfboard can significantly reduce shoulder stress:
- Extend through the thoracic spine, not just the neck
- Maintain control of internal and external shoulder rotation
- Avoid collapsing through the chest while paddling
Good technique helps distribute load more evenly and protects the shoulders from overuse.
Don’t Overdo It: Load Management and Injury Prevention
One of the most common contributors to shoulder injuries is doing too much, too quickly.
Surfing safely requires a balance of:
- Strength
- Mobility
- Gradual progression
Physiotherapy can help prepare your body for the demands of surfing, especially if you’re increasing surf frequency or returning after time off.
Common Key Areas We Assess for Surfer’s Shoulder Pain
- Shoulder Mobility: Internal and external rotation range is essential for efficient paddling. We compare both sides to identify stiffness or restriction.
- Thoracic Spine Mobility: Adequate upper-back extension and rotation reduce shoulder overload.
- Latissimus Dorsi Flexibility: The 'lats' are powerful paddling muscles and are often overworked and shortened in surfers.
- Serratus Anterior Strength: This key shoulder blade muscle supports efficient paddling and shoulder stability.
- Shoulder External Rotation Endurance: Rotator cuff muscles often lack endurance, contributing to shoulder pain as surfing volume increases.
Should You Surf With Shoulder Pain?
This is a common question we hear in physiotherapy.
Mild pain during surfing that does not worsen afterward: You may continue, but it’s important to address the underlying cause with proper exercises and physiotherapy care.
Pain that increases during or after surfing:It’s best to stop and seek assessment to avoid long-term injury.
Pain Guidelines:A mild level of discomfort (1–2/10) during exercise is acceptable as long as symptoms do not worsen afterward.
In all cases, a individual physiotherapy assessment is recommended to identify the root cause and guide a safe return to surfing.
If you’re experiencing shoulder pain while surfing—or want to prevent it before it starts—our physiotherapists are here to help.
Book a Physiotherapy Assessment in Dartmouth, NS
Cole Harbour Physiotherapy
1153 Cole Harbour Road, Dartmouth, Nova Scotia, B2V 1E8
902-462-6492
admin@chphysio.ca
