Preparing yourself for Surfing

Surfer, Wave, Sunset, Ocean, Java Island

If you would like to exercise to get in shape for surfing start with your feet. The feet help provide shock absorption, equilibrium, force, control, power, flexibility, strength and agility to your ride.

So how do you get started? Most anglers have already done some benefit to your feet by walking barefoot on sand or smooth stones… not so sure about the coral.

All of the following exercises can be done in bare feet.


This helps awaken the soft connective tissue (fascia). Do not put your full weight on the foot being rolled. Work up to using more pressure and with a lacrosse ball or golf ball. Roll the ball with a bit more pressure under the heels, balls and outer edge of your feet and less pressure in the arches and toes. Spend at least 1 minute on each foot.

Attempt to pickup sand/small rocks with your toes. Once you have achieved this task try to fling the items with your feet.

Lift your foot off the ground and write in the air your favorite surfing spot. Pretend your toes are a pen and your ankle is a wrist.

Together with your toes apart keep your heels stationary and push/drag the balls of the feet and toes outwards away from center. When they’re out as far as they can go (duck footed) lift the front of the feet off the ground (heels stationary) and bring them back to neutral. 10-15 times.

Together with your feet apart keeping your heels static lift the balls of your feet and toes up and move outwards. When they are out as far as they can go bring the front of the toes and drag them back to neutral. 10-15 times.

Press your four little toes down and try to increase your big toe. This is a difficult exercise and when you attempt it you can gently hold down your 4 feet with your hand. Occasionally if you tap or lightly push the arch of your foot it helps. 10-15 times.

Press your big toe down and try to increase you 4 small toes. Again, you can start by spreading your feet as far apart as you can. Hold for 3-5 seconds 5-10 times.

Rock feet back and forth from heels to toes. 15 – 20 times.


Walk on your heels and then walk on the balls of your feet.

Lift your big toe and feel that your arch go up. Bring toe down and try to maintain the arch increased for a couple of seconds.

Stand on a step with the balls of your feet on the step and your heels hanging over the edge. Slowly use the entire front of the foot to rise up as high as possible then drop your heels down as low as you can get them. 10 -20 times.

If it hurts do not do it! This includes in case you feel pain in your knees as you work your feet. Go to Boca Raton FL Wildlife Control for more.

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