Sore muscles after surfing usually come from paddling, not riding waves. Paddling works your shoulders, upper back, lats and lower back for most of a session. To recover faster, rehydrate, eat protein, stretch gently, move lightly the next day, and consider massage. Normal soreness peaks within 24 to 72 hours and then fades.
You caught a few good ones at Pacific Beach this morning. By dinner your shoulders feel heavy, your neck is stiff, and bending over to tie your shoes makes your lower back complain.
That is not bad luck. It is what surfing does to a body, especially if you have been out of the water for a while, just started learning, or flew into San Diego for a surf trip and went out three days in a row.
This guide explains which muscles take the hit, why the soreness shows up the next day instead of right away, and what actually helps you get back in the water feeling good. We will also cover the warning signs that mean you should stop self treating and see a professional.
Short answer: Surfing is mostly paddling. Your shoulders and back repeat thousands of strokes while your spine holds an arched position, and that repetitive, unfamiliar load causes small muscle stress that shows up as soreness later.
Most people picture surfing as standing up and riding. The research tells a different story. In a time motion study of competitors at a Portuguese surf championship, surfers spent about 50.9% of their heat paddling and only about 3.7% actually riding waves (Revista da Associação Médica Brasileira, 2019). A systematic review on shoulder injuries in surfing reports that paddling takes up about 51% of surf time on average, ranging from 25% to 70% depending on the study.
Put simply: for every minute you ride, you may paddle for ten or more. That is where the soreness comes from.
Paddling is a swimming style stroke done lying face down on a board. The main muscles involved include:
Surf scientists take this seriously. The surf research program at Cal State San Marcos in North County San Diego has published electromyography work measuring muscle activity during paddling at different speeds, as well as research on how wetsuits change arm movement while paddling.
Short answer: Holding your chest up while paddling keeps your lower back in an extended, arched position for long stretches. Muscles that are not conditioned for that sustained hold get tired and sore.
Beginners feel this most because they tend to lift their chest too high and grip with the lower back instead of spreading the effort through the upper back and hips. Longboards can make it easier, but even experienced surfers feel it after a long session.
Short answer: This is delayed onset muscle soreness, or DOMS. It typically begins 12 to 24 hours after unfamiliar or intense exercise and peaks between 24 and 72 hours.
DOMS is linked to microscopic stress in muscle fibers during repetitive or new movements. It is a normal adaptation response, and it usually fades within a few days as the muscle recovers. The American College of Sports Medicine describes it as common whenever someone starts a new activity or increases intensity.
Knowing the difference matters. Here is a simple way to tell.
| Sign | Likely normal soreness | Worth getting checked |
|---|---|---|
| Timing | Starts hours later, peaks in 1 to 3 days | Sharp pain during the session or a sudden pop |
| Feeling | Dull, achy, tender when pressed | Sharp, stabbing or burning |
| Location | Both sides, broad muscle areas | One specific spot, deep in a joint |
| Movement | Stiff but full range of motion | Cannot lift your arm or turn your neck |
| Nerves | No numbness | Tingling, numbness or weakness in arm or hand |
| Trend | Improves each day | Same or worse after 5 to 7 days |
The shoulder injury review mentioned above found that the shoulder accounted for about 22.9% of gradual onset surfing injuries, with paddling as the most common cause. That is why repeated shoulder pain deserves attention rather than toughing it out.
When to see a professional: If you have any signs in the right column, visit a doctor, sports medicine clinic or physical therapist before your next session. Massage is great for normal muscle soreness, but it is not a substitute for diagnosing an injury.
Short answer: Rehydrate, refuel with protein and carbohydrates, stretch gently while warm, sleep well, stay lightly active the next day, and use massage or self massage to ease tight shoulders and back.
Here is a practical recovery timeline you can actually follow.
These target the areas paddling tightens most. Hold each for 20 to 30 seconds and breathe slowly. Stretch to mild tension, never pain.
Short answer: Yes, for how you feel. Research shows massage can reduce perceived soreness and improve flexibility after exercise, though it does not directly boost strength or performance.
A 2020 systematic review and meta analysis in BMJ Open Sport & Exercise Medicine found that sports massage produced small improvements in flexibility and delayed onset muscle soreness, with no clear effect on strength or sprint performance. In practical terms, massage helps you feel less stiff and move more freely, which makes it easier to get back on the board.
For surfers, the most useful focus areas are usually:
Our view from working with active clients: lighter to moderate pressure is usually the better choice during peak soreness, while deeper, more targeted work tends to feel best once the initial tenderness settles. Always tell your therapist that you surf and where you feel it.
Short answer: For general muscle soreness, gentle heat usually feels better because it relaxes tight muscles. Ice is more useful for a fresh injury with swelling.
San Diego water often runs cool for much of the year, so many surfers finish a session already chilled. A warm shower or heat pack on the upper back tends to feel more comfortable than more cold. If a joint is swollen or you felt a sudden sharp pain, that is a different situation and ice plus a professional opinion makes more sense.
Some habits make soreness worse or drag it out longer.
Recovery starts before you paddle out. A few habits make a real difference.
Pacific Beach sits in the middle of some of San Diego’s most surfed coastline, from the breaks around Crystal Pier to Tourmaline in the north and Mission Beach to the south. A few local realities shape how surfers here feel after a session:
That combination is why shoulder, neck and upper back tension is so common among surfers in the area, both locals and visitors.
Normal muscle soreness after surfing usually begins within 12 to 24 hours, peaks around day two or three, and fades within about five days. If pain stays the same or gets worse after a week, or you notice weakness or numbness, it is worth having it checked by a medical professional.
Yes, general shoulder and upper back soreness is very common because paddling works these muscles for most of a session. It is normal when the ache is dull, affects both sides and improves daily. Sharp pain, clicking with pain or trouble lifting your arm is not typical soreness.
Mild soreness is usually fine for a shorter, easier session, and gentle movement can even help. If you are very sore, your paddling form suffers and injury risk goes up. Take a rest day, stretch, and go back out when your shoulders feel loose again.
Neck pain after surfing usually comes from holding your head up to look toward the horizon while paddling, combined with tight upper trapezius muscles. Try keeping your chin slightly tucked and lifting your chest through your upper back instead of cranking your neck upward.
Aim for a meal with protein and carbohydrates within a couple of hours of getting out of the water. Good options include eggs and toast, a chicken or fish rice bowl, Greek yogurt with fruit, or a turkey sandwich. Pair it with plenty of water to replace fluids lost to sun and salt.
Massage is a useful recovery tool for surfers, especially for tight shoulders, lats and upper back. Research shows it can reduce perceived soreness and improve flexibility after exercise. It works best alongside hydration, sleep and stretching, and it should not replace medical care for a genuine injury.
Beginners use muscles that are not yet conditioned for paddling, often paddle less efficiently, and tend to arch their lower back too hard. Experienced surfers have built paddling endurance over time. As your fitness and technique improve, the soreness after each session typically becomes much milder.
It can. Neoprene adds some resistance around the shoulders, and research from surf scientists has examined how wetsuits alter arm motion during paddling. A well fitted suit with flexible shoulder panels reduces this effect, so fit matters more than most surfers realize.
Feeling sore after surfing is a sign your body worked hard, especially your shoulders and back from all that paddling. Most of the time, water, food, gentle stretching, sleep and a little patience take care of it within a few days. Pay attention to the warning signs, ease back in after time away, and treat recovery as part of surfing rather than an afterthought.
If you are surfing around Pacific Beach and your shoulders, neck or back still feel tight after a session, a relaxing massage can help you loosen up and get back in the lineup feeling like yourself. Stop by Chill Spa at 1570 Garnet Ave, a short walk from the beach, or call (858) 308 5598 to book a time that works for you.
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