Longboarding places different demands on the body than shortboarding. Nose riding, cross-stepping and trimming along a wave all rely on extended time standing, and good balance under changing conditions. It’s a different kind of load to shortboard surfing, and it tends to show up as different injuries too.
If you’re a longboarder on the Gold Coast dealing with a niggle, here’s what we commonly see at Balance Physio and how a physio assessment can help.
Common longboard surfing injuries
Longboarding involves less paddling volume than shortboarding but far more time standing, balancing and cross-stepping. This shifts the load away from the shoulders slightly and onto the hips, ankles and lower back, particularly during nose riding.
The injuries we see most often in longboarders include:
Lower back strain from extended trimming positions
Hip and groin tightness from cross-stepping and stance transitions
Shoulder discomfort from paddling technique, particularly on flatter days when paddling volume increases
Lower back pain from surfing
Trimming and nose riding both involve holding a stable, often slightly arched or rotated position along the length of the board. When the weather is great and the waves keep rolling in, these longer sessions can place ongoing strain through the lower back and contribute to stiffness or pain that builds gradually rather than appearing after a single incident.
A physio assessment can help identify whether the pain is coming from the lower back itself, or whether limited mobility elsewhere, such as through the hips or upper back, is forcing the lower back to take on more load than it should.
Shoulder injuries and hip mobility
While longboarding involves less continuous paddling than shortboarding, shoulder strain can still develop, especially with the repetitive overhead movement of paddling into position for a wave. Alongside this, hip mobility plays a bigger role for longboarders than many people expect. Cross-stepping and nose riding both require good rotation and control through the hips, and when that mobility is limited, the lower back and knees often compensate.
Addressing hip mobility alongside shoulder strength can be a more effective approach than treating the shoulder in isolation, since restricted movement through the hips can change the way load travels through the rest of the body while surfing.
Balance training for longboarders
Balance and proprioception (meaning your body’s awareness of its position in space) are central to longboarding. Nose riding in particular asks a lot of the ankles and core to make small, constant adjustments as the board and wave shift underneath you.
Balance training off the water, including single-leg stability work and controlled movement on unstable surfaces, can help build the foundation for the fine motor control longboarding demands. This is also a useful focus for surfers returning from an ankle or knee injury, where confidence and control often need to be rebuilt alongside strength.
General surf warm-ups and injury prevention
A short warm-up before paddling out can make a meaningful difference, particularly for longboarders spending long periods in a fixed stance. Useful areas to prioritise include hip and thoracic spine mobility to support rotation and cross-stepping, ankle mobility and control to prepare for weight shifts on the board, and general shoulder mobility to support paddling technique.
No warm-up can eliminate injury risk entirely, but building strength and mobility through the hips, ankles, shoulders and core when you’re on dry land gives your body a better base to work from during a session.
Book a Physio Assessment at Balance Physio
If hip, back or shoulder discomfort is getting in the way of your longboarding, our team at Balance Physio in Mermaid Beach can assess what’s going on and help build a plan around your surfing.
Book a physio assessment online or give us a call to find a time that suits.
Frequently asked questions
Are longboard surfing injuries different to shortboard injuries?
Why does hip mobility matter for nose riding?
Can physio help with balance and control for surfing?
Do I need to already have an injury to see a physio?
About the Author
Ana Minguez Zuazo is a Senior Physiotherapist at Balance Physio with over 10 years’ experience in Women’s Health, pelvic health, and musculoskeletal rehabilitation, supporting clients with personalised, evidence-based care.
