So, most of us in our time windsurfing would have suffered a little back pain now and again, which can be sore, uncomfortable and most annoyingly, can cut short your time on the water.

Windsurfing is a physically demanding sport, there are many reasons why windsurfing could contribute to, or cause back pain, such as lack of fitness, inexperience, poor technique and certain manoeuvres. Below is a day in the life of a typical windsurfer, including what may seem harmless everyday tasks but that can build up and cause back pain.

You check the forecast and it’s looking awesome, but it’s not in the right direction at your local beach, so you drive a bit further than usual to make the most of the conditions (this might be a prolonged drive with bad posture). You then lift your kit out of the car and carry it to the beach (are you using the correct lifting technique?) you then go for a sail (do you have poor posture whilst sailing? Did you opt for the odd catapult?) You then head back to the beach to de rig (are you bent over?) – all these things alone probably won’t cause you too many problems, but repeating them often might. For the next session, be more aware of your posture and lifting techniques to keep your back in good working order.

Exercise is one of the most effective methods of preventing and treating back pain. By strengthening and stretching the muscles that support the spine we can prevent or reduce back pain. Weak core muscles can causes lower back pain, so by improving our core stability we can reduce the risks of injury whilst windsurfing.

Back strength is of mega importance to us windsurfers and a strong core is a must to be able to handle the twisting and rotating that windsurfing requires us to do. The exercises and stretches below can help this be achieved.

Core and Back Strength Exercises

The Bridge

Lie on your back with your knees bent and your feet and knees hip width apart. Keep your arms down by your side and your palms pressed into the floor. Lift your bottom off the floor to bring your body into a straight line from your shoulders to your knees. Squeeze your core and try to pull your belly button back toward your spine. Hold for 10 to 20 seconds and repeat five  times.

Bridge 1

Bridge 2

The Plank Get into a push up position on the floor. Bend your elbows to 90 degrees and rest your weight on your forearms. Your elbows should be directly beneath your shoulders, and your body in a straight line from your head to your feet. Hold the position for as long as you can – approx 20 to 60 seconds.

Plank

The Bird Dog Kneel on the floor with your hands shoulder width apart. Brace your abdominals and point one arm straight out in front of you and extend the opposite leg. Hold for 10 seconds and repeat with the opposite arm and leg. Repeat 5 times.

Bird Dog

Bird Dog 2

Extensions Lie face down and place hands either side of your head. Keep your eyes looking down. Brace your abdominals and lift your chest a few inches off the floor. Lower and repeat 10 times.

Extensions 1

Extensions 2

Repeat these exercises up to three times a week for an awesome back and core workout. Remembering to warm up and cool down before and after any physical activity.

REMEMBER TO CONSULT A DOCTOR BEFORE TAKING PART IN ANY PHYSICAL ACTIVITY

Check out the other article in Lucy’s fitness series.

Lucy McCormick

Profile

Lucy McCormick

Who is Lucy – Lucy is running Lagoon fitness, which is based on the south coast at Hove.  It offers Stand up paddle board training (SUP), SUP fitness classes, INDO board fitness classes, specific get fit for watersports training and beach based exercise classes.

Profession – Windsurfing instructor, SUP instructor, Personal trainer, System 2 Wakeboard instructor, INDO board fitness instructor.

Years instructing – 5

Sailing in cold water for longer

For those of us lucky enough to be based in the colder climates of the UK you may have noticed its pretty cold right now and that your ability to stay out on the water has decreased.  For this reason we will look at how, by busting out a few simple exercises, we can improve our fitness and in turn, stay out on the water for longer.

Windsurfing is a demanding sport that works the majority of muscles in the body. It requires us to have balance, upper and lower body strength, stamina, flexibility and co-ordination, to name a few!

Windsurfing in the cold uses a lot of energy as the cold weather and water makes your body work harder, slows you down and drains your energy, all of which means you will have slower reactions and fatigue more quickly.

As a windsurfer the most important thing we can do, with regards to keeping warm and staying out on the water for longer, is by wearing the appropriate clothing: a good wetsuit, gloves, hood and boots (the full winter gear).  The most important thing we can do ourselves to prepare the body is to keep it fit and strong so it is ready for action when the wind kicks in!

By improving your cardiovascular fitness and muscular endurance you will be able to stay on the water for longer without getting fatigued as quickly, and also recover quicker afterwards. I have devised a simple yet effective workout that meets this criteria and can be done every other day, it will work all of your major muscle groups and prepare your body for the physical demands that windsurfing brings.

The Workout

This workout is a metabolic routine designed to promote cardiovascular fitness and muscular endurance. It follows a sequence of working the upper body, then lower body, the upper body, then lower body.

If you are just getting back into fitness or you haven’t done much in the past, then decrease the duration of each exercise to a manageable time. It’s really important to get the technique of each exercise right in order to avoid injury, so start by doing each exercise slowly – taking time to get the proper technique and, as you feel more comfortable, speed them up so you increase the intensity of the exercise.

Remember before this routine you must warm up and afterwards cool down.

Complete each of the 4 exercises for 1 minute after which rest for 2 mins – repeat this 4 times (adapt according to fitness level).

This looks simple, but is proper tiring!

REMEMBER TO CONSULT A DOCTOR BEFORE TAKING PART IN ANY PHYSICAL ACTIVITY

Not only is it important to work out between windsurfing, it is of MEGA importance to make sure you warm up and cool down properly before and after taking part in any exercises.

On the day:

Pre Windsurf: Warm up with a short 5 min jog, followed by some stretches – remembering to work muscles across your whole body, including the dynamic stretches pictured below.

Post Windsurf – Cool Down with stretches, which work the whole body.

Below are three different forms of dynamic stretches that can be incorporated into your warm up. Dynamic stretches are awesome for increasing mobility and warming up the body and ready for exercise.

Squat to overhead arm swing with rotation

1 Squat to overhead arm swing with rotation

2 Squat to overhead arm swing with rotation

Standing dynamic pectorial stretch

1 Standing dynamic pectorial stretch

2 Standing dynamic pectorial stretch

Posterior lunge with overhead reach 

1 Posterior lunge with overhead reach

2 Posterior lunge with overhead reach

Remember to drink plenty of water to keep yourself hydrated. Nutrition wise, eat a balanced diet with plenty of carbs; this will give you the added energy your body will need in the cold weather, and protein to aid repair and recovery of your muscles.

Next Month I will be looking into a common windsurfing problem – cramps.

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