Why Does My Shoulder Hurt After Surfing?
Shoulder pain after surfing is commonly caused by repetitive paddling, which places high demand on the rotator cuff, shoulder joint and stabilising muscles. Over time, this can lead to overuse injuries such as rotator cuff tendinopathy, shoulder instability, AC joint irritation and biceps tendon overload.
With more than 35 million surfers worldwide and paddling accounting for approximately 40–50% of time spent in the water, shoulder injuries in surfers are highly prevalent. Individual studies report injury rates ranging from 6% to 27%, with chronic issues occurring roughly twice as often as acute injuries.
At BeFit Training Physiotherapy, our sports physiotherapy team regularly treats surfers with shoulder pain related to paddling load, technique issues and strength imbalances.
What Causes Shoulder Pain After Surfing?
Shoulder pain after surfing is usually multifactorial. The most common contributing factors include repetitive overload, poor paddling mechanics, strength imbalances and limited mobility through the shoulder and thoracic spine.
Paddle Overload: Long sessions, big training weeks or sudden spikes in surf volume overload the rotator cuff and scapular stabilisers. Fatigue reduces movement efficiency and increases joint stress.
Poor Technique: Faults such as dropping the elbows, excessive upper trap dominance or stiff thoracic movement increase shoulder load and reduce paddling efficiency.
Strength Imbalances: Many surfers are anterior-chain dominant with weaker rotator cuff and scapular stabilisers, reducing shoulder control under load.
Limited Mobility: Reduced thoracic or shoulder mobility leads to compensations that increase strain on the shoulder joint.
What Are the Most Common Shoulder Injuries in Surfers?
The most common shoulder injuries in surfers include rotator cuff tendinopathy, shoulder instability (including dislocations and labral tears), AC joint sprains and biceps tendon pathology.
These injuries are typically related to repetitive paddling load rather than a single traumatic event.
How Can You Improve Your Surfing Technique?
Body Position
- Maintain a neutral thoracic spine position
- Keep head and neck aligned
- Ensure hips stay level on the board
Arm Mechanics
- Keep elbows high during catch phase
- Enter water smoothly, fingertips first
- Pull in a straight line from entry to hip
- Finish stroke at hip before recovery
Shoulder Control
- Maintain scapular control with gentle retraction and depression
- Avoid excessive upper trap dominance
- Promote smooth thoracic rotation
Breathing & Efficiency
- Maintain consistent breathing under fatigue
- Avoid breath-holding
- Allow glide between strokes
What Exercises Help Prevent Shoulder Injuries in Surfers?
Targeted strength and conditioning improves scapular control, rotator cuff endurance and shoulder resilience.
Retraction Arcs
Single Arm Pull Through
Ski Erg
Consistent strength training helps reduce injury risk and improves paddling efficiency over time.
When Should You See a Physiotherapist?
You should seek assessment if shoulder pain is persistent, worsening, or affecting your ability to surf.
At BeFit Training Physiotherapy, we assess shoulder function, paddling mechanics and strength balance. Learn more about our general physiotherapy services.
Can You Keep Surfing With Shoulder Pain?
Mild soreness may not require complete rest, but persistent pain suggests load management and assessment are required to prevent worsening injury.
The Bottom Line
Shoulder injuries in surfers are common but highly manageable with early intervention. Most cases result from repetitive overload combined with strength and technique deficits.
Improving paddling mechanics, strengthening the rotator cuff and managing load can significantly reduce risk of recurrence.
At BeFit Training Physiotherapy, we focus on long-term shoulder resilience so surfers can stay in the water consistently and confidently.
Book an appointment at BeFit Training Physiotherapy — no referral needed.
Return to sport assessment | Sports injury prevention | Book now
References
Cianciarulo EB et al. Shoulder Injury in Surfing: A Systematic Review With Meta-Analysis. Acta Ortop Bras. 2024.
Langenberg LC et al. The Surfer’s Shoulder. Sports Med Open. 2021.
Hohn E et al. Orthopedic Injuries in Professional Surfers. Clin J Sport Med. 2020.
Australian Physiotherapy Association. Clinical guidelines.
