If you can avoid this, you probably should. Photo: Shutterstock
When we think about surf fitness, a few buzz words come to mind: core strength, paddle endurance, and of course, leg power. But one of the things I discovered when I began to go from beginner to intermediate surfing is how much the small things count…like your knees.
A few years ago, I woke up with a sore knee. At the time, I decided it was just age and ignored it. Thinking nothing of it, I continued on my way, up and down the stairs at work, walking the dogs, surfing at lunchtime, plyometric training a few times a week. Little did I know, however, that I was about to embark on an ten month recovery from a torn meniscus (cartilage in the knee joint). I was lucky–I had a tear that couldn’t possibly get worse aside from the pain and swelling. With a horizontal split half way down the cartilage, the options were cut half of it out or make some sacrifices and strengthen my knees.
When it comes to knees, plenty of people are much worse off than I was, so I felt lucky but I was ready to cry all at the same time. The last thing I wanted was the easy way out. Removing the damaged cartilage is increased my chances of arthritis in five or ten years time, which meant even less surfing than the outlook I was already facing. But unlike some, I had a choice. With the help of my chiro/sports injury specialist Pete Smith, I went the path of a landlocked slow recovery. Working to rest, repair and strengthening my knees so that the pain and swelling was only a sometimes event instead of an everyday thing.
During my recovery, I realized the importance of strengthening the muscles around my knees, working with strength mobility and keeping those muscles flexible at the same time. The amount of lateral movement we encounter during surfing challenges these fundamental joints, constantly putting them under performance pressure.
I wanted to share with you some of the ways in which you can help to prevent cartilage damage in the knees.
1. Soften Your Stance.
Locking your knees isn’t ideal for your cartilage or your posture, so soften the knees just a little so you can take the load off the joint and use the muscles instead. You’ll feel like you’re squat walking at first, but honestly you’re the only one looking!
2. Build Those Inner Quads.
The “Teardrop”, as body builders call it, has more function than you think. Protecting the knee from collapsing inward, it stabilizes the joint and strengthens your driving power through the legs.
3. Stand On One Leg.
Take a moment to assess your single leg strength. These balance type movements require you to keep your knee in alignment with your hip and ankle, stopping the knee from buckling inward. Observe your movement and correct it if need be.
4. Get A Rub Down.
No, I’m not being dirty! If you work, play, train, surf hard, chances are your calves, thighs, hamstrings, glutes and quads are tighter than they should be, and no amount of self massage or rolling will quite do the trick. Invest in your heath and get a strong deep remedial massage to release your entire lower half. I train five days a week, so I get one at least one a week…so good!
Stay tuned for the next installment of Knee Strength and Recovery over the coming weeks. If you’re looking for further information on some of the training techniques I use in my Surf Style Training Program visit Littlebantamhealthandfitness.com.au
