FACTOR FITNESS - So you can enjoy sports safely

Benefits

Surfing is a great fitness activity. It requires the surfer to work the upper body by paddling through the water to get out on the waves and demands balance and control to stand on the board and ride the wave to shore. The surfing environment helps protect against injury.

The history of the sport

Surfing is one of the fastest growing sports with around 18 million surfers worldwide. Captain Cook discovered the sport when he landed in Hawaii in 1778 and saw Hawaiian chiefs riding the waves. They rode the waves by lying down or standing on long hardwood surfboards. This was a way for the chiefs to demonstrate their skill in the surf and for commoners to prove themselves.

Surfing was an important part of Hawaiian culture, myth and religion. The Kahuna, or experts of surfing, would employ special chants to christen new surfboards, to bring the surf up and to give courage to those who were to challenge the big waves,

Today, surfing has a World Series and has become an international, multi-million dollar industry. 

The aim of the sport

The sport of surfing involves riding waves while standing up on a surfboard. A surfer must paddle their surfboard from the beach out behind where the waves are breaking. The surfer then has to paddle back towards the shore in an attempt to ‘catch a wave'. Once a wave has picked up the surfer and their surfboard, the surfer then tries to stand up and manoeuvre the board across the wave towards the shore. There are three main disciplines; kneeboard, bodyboard and longboard. In competition, performance is assessed on style and the quality of the feats on the board.

Great stuff

• The highest earning surfer in the world is America's Kelly Slater, whose career earnings for the end of 1998 reached a record breaking $708,230. Guinness World Records
• The most ASP Tour World Championship titles won by a woman is 6 by Layne Beachley (Australia) 1998 - 2003. Guinness World Records

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Strongly recommended

Always consult your haemophilia centre and / or your physiotherapist prior to taking part in a new sport. They can advise you on what protective wear you may need.

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WARMING UP

Jogging or paddling are appropriate warm-up activities for surfers.

For more information, select a specific stretching exercise from below or view all

Cooling down

Following exercise, a cool-down involving some light aerobic activity and some stretches is important to restore the muscle lengths, lower your body's temperature and reduce your heart rate and blood pressure back to normal levels. Working the major muscle groups gently will also help remove waste products that accumulate in your muscles. Cooling down correctly can also help to lower muscle soreness and stiffness.

The cool-down should consist of at least two to three minutes of light aerobic activity such as light jogging, closely followed by a static stretching routine.

It is also important to re-hydrate following sporting activity and to treat any suspected injuries with RICE (rest, ice, compression, elevation).

If you suspect a bleeding episode, you should contact your local
haemophilia centre immediately and/or treat with factor.

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• Appropriate training in the correct technique will reduce your risk of injury
• Never surf alone and observe the surfing area from the beach before starting
• Stay submerged after a fall to avoid getting hit with your own board
• Shield your head with your arms when you resurface
• Beginners should use a soft-foam surfboard to minimise trauma from board contact
• Use sticky wax or non-skid pads on the deck of your board to prevent slipping
• You should have a strong swimming ability and basic knowledge of water safety

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