Two basics factors for a good performance in surfing are the NUTRITION and the WARMING UP.

TIPS:

Avoid Surf Injuries

Surfing is so much fun, it's hard to think of it as an athletic activity. But it is. And it is a strenuous activity that takes place in a dangerous environment. With this in mind, here are some thoughts about how to avoid surf injuries while you prepare for your next session.

First, let me elaborate some on the above. We all know surfing is great fun. When we get a chance we will surf all day, from sunrise to sunset. Consider though how much energy you are using. Consider also how tired your body becomes during long surf sessions. As with running, weight lifting, or even walking, you are using calories (energy) and tiring muscles (fatigue).

I point this out because as you deplete energy and your muscles become tired you are more prone to muscle strain and injury. Even worse, if you are caught inside and pounded, or you go over the falls onto the reef, you are much more likely to sustain serious injury. Simply because you don't have the physical strength and energy to react effectively in this precarious
situation, you won't react with the same quickness and power.

Here are some tips to help you avoid unnecessary injury:

• If you surf three times a week, you are probably getting plenty of exercise, including general strength and endurance conditioning. However, if you surf only infrequently, then you must include regular exercise in your weekly schedule. Three times a week, perform some vigorous cardiovascular exercise for 30 - 45 minutes. This should be to keep you really for the next swell.

• Make sure you get plenty of rest before you go surf.

• Eat well. Make eating a healthy diet part of your lifestyle.

• Never surf after drinking. Alcohol and sports don't mix well. Save it until after surfing.

• Never take recreational drugs and surf. You're just inviting trouble.

• Wear sun block. Even if you have a deep tan, sun block might help ward off skin cancer.

• Most importantly, if you get hurt, see a doctor. Playing macho-man today will only make you angry with yourself two years from now when you can't lean on the elbow that was smashed on the reef. Better safe than sorry.