Imagine being on the surf holiday of your dreams in the tropics—the sun is shining, the waves are perfect. However, after just a few days in the water, you're hit with mounting or sharp pain in your rib area. We get it, this is literally the horror scenario for any surfer going on a surf holiday. Even more so since in many surf destinations, local medical care might not be accessible or of the greatest quality. This short, science-backed guide will help you understand and address the issue of rib pain and give you practical tips on how to take up surfing again.

Identify the Problem

For surfers experiencing rib pain for the first time, identifying the cause can be challenging. We’ve sat down with Dr Stefan Frischhut, orthopedic surgeon & specialist in sports medicine, to break down potential sources of pain in this article. It is crucial to know whether you are dealing with a muscular/tissue problem or a fractured/broken rib to make informed decisions about recovery.

Take a Break

No matter the cause of your rib pain: rest is crucial. Generalizations about the number of rest days required are difficult to make, but one piece of advice holds true: listen to your body. Surfing with excruciating pain is no fun, and ignoring inflammation and strains can lead to prolonged recovery times. Taking a break, even if just for a few days, will most likely help you return stronger. If you have a muscular or tissue-based issue and your pain persists, consider consulting a medical professional for further guidance and discussions about appropriate anti-inflammatory medication.

Take up Surfing Again… the Smart Way

Once you've given your body the rest it needs, ease back into surfing intelligently. Avoid long and intense sessions initially and assess how your pain develops. A thorough warm-up with a focus on your torso is crucial, especially during recovery. Check out this article for easy and efficient warm-ups. 

In addition to this, be mindful of your movements in the water. For example, one surfer in our community has shared an interesting hack: he says that slightly contracting his abs before transitioning from paddling to a sitting position has helped him maintain control over his rib-area muscles, protecting them from abrupt movement. Also, incorporating mid-session stretching while sitting on the surfboard like the classic “cat-cow” helps release muscular tension.

Introducing: Heeru Ribguard

We understand the challenges of returning to the waves after a muscle strain or inflammation, which is why we developed the Heeru Ribguard. Our community members have been using it to successfully prevent and alleviate rib area pain. This ribguard distributes the pressure of your torso pressing into the board over a larger area, preventing pain from developing as quickly/intensely. Find more information on our product page.