Surfing can be the most exciting and “addictive” sport, but after every session, roughly 66% of surfers are said to report general muscle soreness from long paddles or hard wipeouts. If you’re also into the same lament, you might find these recovery techniques many elite athletes are using today.
1. Move After You Surf
Every time you’re out of the water, you want to reduce muscle stiffness, flush out metabolic waste, and restore your joints’ mobility, like:
● Gentle active movement
You can do 5-10 minutes of slow paddling, walking, or dynamic stretching for your shoulders, rotator cuff, quads, and hamstrings. It’s quite effective in helping your circulation and reducing any delayed onset muscle soreness (DOMS).
● Mobility drills matching what felt taxed
If your paddling was so intense, focus on your shoulders’ external rotations and control over your shoulder blades. If you’re riding many sets, a lower-body hip flexor/quad stretch can be very helpful.
● Breath control while cooling down
You may need to use controlled diaphragmatic breathing to reduce your heart rate and nervous system stress and speed up your parasympathetic nervous system recovery.
Why this matters
Most often, if you’re looking for more exciting locations and waves, like somewhere in the Caribbean, surfing with intense paddling or many wipeouts can raise your blood lactate and microtears in your muscle fibers. This seemingly central fatigue might affect your body’s capability to recover. However, with these active cool-down steps, you’ll be able to reduce your recovery time by improving blood flow and downplaying muscle stiffness and soreness.
2. Eat Smart and Soon
Your body loses fuel while you’re battling the waves, that’s why you need to give it back so you can do your moves again fast.
Proteins
You may need to aim for 0.25-0.40 grams of high-quality protein per kilogram body weight within 1-2 hours after surfing sets. This can help your muscles with their repair work.
Carbohydrates
If the session depleted your energy (long surf or many big sets), you may pair protein with carbohydrates (like fruit, rice, sweet potato) to refuel and quickly charge the glycogen in your muscles.
Omega-3s
These essential fats reduce inflammation. While strong surf-specific trials and studies are quite few, omega-3 supplementation has evidence to reduce markers of muscle damage following strenuous exercises like surfing.
Electrolytes plus hydration
Many studies reveal that salt loss from sweating, fluid loss from paddling (especially in warm water) have to be replenished. Some electrolyte-rich drinks or water with minerals, coconut water, or rehydration mixes can help you avoid cramping or feeling out of the weather later.
3. Use Light to Heal Faster
Some studies today say that red and near-infrared light can help your muscles bounce back easily and fast. It’s a method called light therapy that’s been practiced for decades. It works by boosting the tiny powerhouses in your cells, their mitochondria. This is where they make ATP, the energy currency of your body, which can make your muscles and tissues recover quickly and easily.
Extensive research shows that with this therapy, you reduce soreness and help speed up your tissue repairs. You can shine light on sore spots like your shoulders or legs for 10 to 20 minutes after every surf set. If you’re curious about devices, check out some of them from providers like Mito Red Light, which can offer you effective products like a red light bed. They can also aptly explain wavelengths, power, and safety features so you can choose the right option for your needs.
4. Try Cold or Contrast Therapy
A cold shower or plunge can cut soreness. Research shows 10 to 15 minutes in water at about 50 to 60°F lowers fatigue and reduces swelling. If that feels harsh, use contrast therapy: alternate warm and cold water. The switch boosts circulation and eases stiffness. Use this more often after long, draining sessions. Save it less for light days so you do not blunt muscle growth.
5. Protect Your Sleep
Sleep is your number one recovery tool. Aim for 7 to 9 hours. Good sleep resets your muscles, your brain, and your mood. Keep your room dark and cool. Avoid screens before bed. Stretch lightly, read, or breathe slowly before you sleep. A small protein snack like Greek yogurt can also feed your muscles through the night.
6. Reset With Breathwork
Surfing stresses not only your body but also your nervous system. Simple breathing drills calm it down. You can try inhaling for 4 seconds, hold for 4, then exhale for 6 to 8. Do this for five minutes after your sessions. It drops cortisol, lowers heart rate, and clears mental fatigue. You will feel ready sooner for your next paddle.
7. Match Recovery to Conditions
Not all sessions hit the same. Adjust recovery to fit water temp and effort. Warm water and mellow waves need only food, hydration, and light stretching. Cold water or heavy paddling demands more: hot showers, cold plunges, and extra protein. Listen to your body and scale up or down so you do not waste energy.
Bottom Line
You’ll get the most return and recover best when you combine these tweaks and tactics. Some movements after surf, fuel right, use light or cold when needed, and always guard your sleep; you’ll know it pays. With these smart recovery techniques, you will surf more, feel stronger, and stay in the water longer than you can imagine.
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