INCORRECT LOAD DURING SURFING
Surfing is a sport that is practiced for pleasure, but for health, you have to add decent exercises on the shore to compensate for the uneven load. I have a friend, Sasha Pavlov, a surfer and a professional fitness trainer who is well versed in physiology. I asked him to talk about exactly how the surfer suffers from his hobby, and whether it is possible to correct or at least reduce the negative effect of surfing.
A bit of general physiology
All muscles are connected in a common chain, and fascias connect them – connective tissue, elastic but elastic, which does not allow the muscles to disperse, holds the fibers together. Each muscle is in its fascia, each muscle bundle is also wrapped in a common fascia, this structure gives the body density and creates internal pressure. The muscle body is attached to the bone with a tendon.
White shells – this is fascia
When the muscle body contracts, movement is obtained. In human anatomy, two sides are distinguished – the front and back, and the muscles are divided into flexors and extensors (they are called antagonists in relation to each other, for example, biceps and triceps). Any movement is a joint work of three muscle groups: the main muscle is shortened, performs work, making the so-called concentric contraction. There is also a synergist muscle, it is also concentrically contracting, but in this movement it is auxiliary, takes on a small part of the work. A muscle antagonist is also included in the work, it, in turn, lengthens, but does it in a controlled manner, therefore this movement is called eccentric contraction.
Ideally, these muscles and, accordingly, the sides of the body work balanced, but, unfortunately, this is often not the case. In our body, everything is interconnected, and if in any place there is a violation or imbalance, the body tries to compensate for it by available means. In the case of muscles and the skeleton, these compensations sometimes lead to sad consequences. When one muscle prevails over its antagonist, the correct compensation is not obtained, we begin to “bend” towards the stronger muscle, and the body tries to go around it. Thus, inversions are obtained, for example, if the pelvis is shifted forward or backward for one reason or another, the natural center of gravity is shifted in the opposite direction. This can also happen from behind the head: for someone who looks a lot at the phone, the head goes forward and the body needs to adjust so as not to collapse – the pelvis and chest section are adjusted. This gives rise to kyphosis and arthrosis, and if the pelvis goes to the side – scoliosis, it can be caused by constant sitting with legs crossed.
I have S-shaped scoliosis – a curvature in the lumbar region and a slightly smaller, compensatory, in the chest, shoulders from this one slightly higher than the other. And the story is this: as a child, I always did my homework, “throwing my legs behind my ears”, one leg under the booty, the other lying somewhere nearby on the table, in short, I sat super crooked. I remember how happy I was: “It’s great that my mother doesn’t chase me for it.” Now I’m not happy, I’m upset that my mother did not chase me for my posture. This is a note for young mothers.
In general, the body can compensate for the imbalance so that we do not even notice it. For the time being. But it always breaks in a weak spot, and problems come out either with age, or when we abruptly begin to do something, for example, with the same surfing, and the body says: “Well, no.”
Weak spot # 1. Back muscles
Strictly speaking, surfing is riding on the waves, but in fact 90% of the time that we devote to surfing goes to rowing. This is the most “labor-consuming” part, and the execution technique implies a strong deflection of the back, and in statics it is bent and you row your hands. Being in constant tension, the muscle is shortened, and the fibers themselves are contracted unevenly – some are returned to their normal length, and some are compressed and stuck in this state. So, probing an overstressed muscle, it is easy to find in it hard areas similar to “lumps”, they are called triggers. The most unpleasant thing is that triggers not only can not relax, they also do not let blood pass through, as a result, the tissues suffer and hurt. Careless movement with insufficient warm-up or in cold water can lead to injury – the compressed, inelastic parts of the muscle fiber simply break.
What to do: stretching and massage
Overvoltages occur during prolonged muscle work, so after training you need to stretch. I know for myself how lazy it is to do it when I left, you want to drink, eat, go home, etc. I came up with a life hack: to make it a rule to unfasten a leash without raising a leg, but bending down. It is very nice to stretch the muscle after a long load, therefore, reaching for the Velcro, you feel pleasure and want to stay in this position, and maybe also twist a little to the sides.