You’re paddling out, the waves look perfect, but every stroke lights up your elbow. The first thought most surfers have is: “Do I need to stop surfing?”
The short answer: Not always. Elbow pain in surfers is common, and in many cases you don’t need to completely stop — but you do need to listen to your body and adjust how you load it.
Why Elbow Pain Happens in Surfers
Repetitive paddling places high demand on the wrist flexor and extensor tendons that attach at the elbow (often called golfer’s elbow or tennis elbow in other sports) .
Long sessions or sudden increases in surf time overload these tendons, especially if strength and endurance aren’t built up .
Grip demands (holding the rails, pushing to pop-up, carrying the board) add even more stress .
Do You Have to Stop Surfing?
Research into tendon pain shows that complete rest is rarely the best solution. Tendons need load to stay healthy — but the load has to be at the right level .
Keep surfing if: the pain warms up, doesn’t worsen during your session, and settles within 24 hours.
Modify if: pain lingers or is climbing each surf. This may mean shorter sessions, fewer back-to-back days, or technique tweaks.
Rest temporarily if: pain is sharp, limiting your paddling, or flaring for days after. That’s your tendon telling you it’s beyond its current capacity.
What Helps Instead of Stopping Completely
Isometric holds (gentle static exercises for the wrist flexors and extensors) can reduce pain sensitivity and help you paddle with less irritation .
Progressive loading (gradually increasing tendon strength with resistance exercises) is proven to improve tendon capacity long-term .
Mobility work for the wrist, forearm, and shoulder helps reduce overload on the elbow during paddling.
Surf smart — shorter sessions, building up gradually, and cross-training for paddle endurance can all keep you in the water while rehabbing.
Bottom Line
You don’t have to quit surfing if your elbow hurts — but you might need to adjust, load smart, and strengthen. Pain is a signal, not a stop sign. With the right approach, most surfers can keep catching waves while their elbows get stronger and more resilient.
References
Andersson, S. H., Bahr, R., Clarsen, B., & Myklebust, G. (2017). Risk factors for overuse elbow injuries in sports: A systematic review. British Journal of Sports Medicine, 51(23), 1636–1643.
Titchener, A. G., White, J. J., Hinchliffe, S. R., Tambe, A. A., Hubbard, R., & Clark, D. I. (2013). Elbow tendinopathy: Prevalence and risk factors in the general population. Rheumatology, 52(5), 957–961.
Evertsen, J., & Jensen, M. (2020). Grip strength and upper limb function in surfers. Journal of Science and Medicine in Sport, 23(4), 356–361.
Rio, E., Kidgell, D., Purdam, C., Gaida, J., Moseley, G. L., Pearce, A. J., & Cook, J. (2015). Isometric exercise induces analgesia and reduces inhibition in patellar tendinopathy. British Journal of Sports Medicine, 49(19), 1277–1283.
O’Neill, S., Radia, J., Bird, K., & Rio, E. (2019). Acute and chronic effects of isometric exercise on pain and muscle strength in tendinopathy: A systematic review. Clinical Journal of Sport Medicine, 29(1), 62–70.
Malliaras, P., Barton, C. J., Reeves, N. D., & Langberg, H. (2013). Achilles and patellar tendinopathy loading programmes: A systematic review comparing clinical outcomes and identifying potential mechanisms for effectiveness. Sports Medicine, 43(4), 267–286.
The short answer: Not always. Elbow pain in surfers is common, and in many cases you don’t need to completely stop — but you do need to listen to your body and adjust how you load it.
Why Elbow Pain Happens in Surfers
Repetitive paddling places high demand on the wrist flexor and extensor tendons that attach at the elbow (often called golfer’s elbow or tennis elbow in other sports) .
Long sessions or sudden increases in surf time overload these tendons, especially if strength and endurance aren’t built up .
Grip demands (holding the rails, pushing to pop-up, carrying the board) add even more stress .
Do You Have to Stop Surfing?
Research into tendon pain shows that complete rest is rarely the best solution. Tendons need load to stay healthy — but the load has to be at the right level .
Keep surfing if: the pain warms up, doesn’t worsen during your session, and settles within 24 hours.
Modify if: pain lingers or is climbing each surf. This may mean shorter sessions, fewer back-to-back days, or technique tweaks.
Rest temporarily if: pain is sharp, limiting your paddling, or flaring for days after. That’s your tendon telling you it’s beyond its current capacity.
What Helps Instead of Stopping Completely
Isometric holds (gentle static exercises for the wrist flexors and extensors) can reduce pain sensitivity and help you paddle with less irritation .
Progressive loading (gradually increasing tendon strength with resistance exercises) is proven to improve tendon capacity long-term .
Mobility work for the wrist, forearm, and shoulder helps reduce overload on the elbow during paddling.
Surf smart — shorter sessions, building up gradually, and cross-training for paddle endurance can all keep you in the water while rehabbing.
Bottom Line
You don’t have to quit surfing if your elbow hurts — but you might need to adjust, load smart, and strengthen. Pain is a signal, not a stop sign. With the right approach, most surfers can keep catching waves while their elbows get stronger and more resilient.
References
Andersson, S. H., Bahr, R., Clarsen, B., & Myklebust, G. (2017). Risk factors for overuse elbow injuries in sports: A systematic review. British Journal of Sports Medicine, 51(23), 1636–1643.
Titchener, A. G., White, J. J., Hinchliffe, S. R., Tambe, A. A., Hubbard, R., & Clark, D. I. (2013). Elbow tendinopathy: Prevalence and risk factors in the general population. Rheumatology, 52(5), 957–961.
Evertsen, J., & Jensen, M. (2020). Grip strength and upper limb function in surfers. Journal of Science and Medicine in Sport, 23(4), 356–361.
Rio, E., Kidgell, D., Purdam, C., Gaida, J., Moseley, G. L., Pearce, A. J., & Cook, J. (2015). Isometric exercise induces analgesia and reduces inhibition in patellar tendinopathy. British Journal of Sports Medicine, 49(19), 1277–1283.
O’Neill, S., Radia, J., Bird, K., & Rio, E. (2019). Acute and chronic effects of isometric exercise on pain and muscle strength in tendinopathy: A systematic review. Clinical Journal of Sport Medicine, 29(1), 62–70.
Malliaras, P., Barton, C. J., Reeves, N. D., & Langberg, H. (2013). Achilles and patellar tendinopathy loading programmes: A systematic review comparing clinical outcomes and identifying potential mechanisms for effectiveness. Sports Medicine, 43(4), 267–286.
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