How to Prevent Muscle Cramps While Surfing
Muscle cramps are one of the most common complaints I hear from surfers. Whether it’s a calf cramp while paddling back out, a hamstring cramp after a long session, or those painful toe cramps that seem to happen at the worst possible moment, almost every surfer experiences them at some point.
While many surfers immediately blame dehydration or low electrolytes, the science suggests the answer is a little more complicated.
Why Do Surfers Get Muscle Cramps?
Exercise-associated muscle cramps (EAMCs) are sudden, painful, involuntary muscle contractions that occur during or shortly after exercise.
Current research suggests that muscle fatigue and altered nerve signaling are the primary causes of most exercise-related cramps, while dehydration and electrolyte losses may contribute in some situations.
For surfers, the muscles most commonly affected include:
Calves
Feet and toes
Hamstrings
Quadriceps
These muscles work continuously during paddling, pop-ups, duck dives, and maintaining balance on the board.
Surfing-Specific Risk Factors
Several factors may increase the likelihood of cramping during a surf session:
Long Sessions
The longer you surf, the more muscle fatigue develops, especially in the legs and feet.
Cold Water
Cold water can increase muscle stiffness and may make cramps more likely in susceptible surfers.
Although dehydration is probably not the sole cause of cramping, inadequate fluid intake may contribute, particularly during warm-weather surf trips.
Suddenly surfing multiple sessions per day during a surf trip can overload muscles that are not accustomed to the volume.
Previous History of Cramping
One of the strongest predictors of future cramps is having experienced them before.
Why Do Toe Cramps Happen While Surfing?
Toe cramps are incredibly common among surfers.
Several factors likely contribute:
Constant gripping of the board with the feet
Prolonged plantar-flexed foot positioning
Fatigue of the small muscles within the foot
Long periods spent balancing in a crouched surfing stance
Many surfers notice toe cramping during long sessions or after several consecutive days of surfing.
What To Do If You Cramp During a Session
If a cramp develops:
Stop and Stretch
Gentle stretching remains the most effective treatment.
Examples include:
Pulling the toes upward for foot cramps
Stretching the calf by bringing the foot toward the shin
Extending the knee and flexing the hip for hamstring cramps
Rest Briefly
Allow the muscle to relax before returning to activity.
If you’ve been surfing for several hours, drinking water or an electrolyte-containing beverage may help address contributing factors.
Can Electrolytes Prevent Cramps?
Many surfers swear by electrolyte powders, coconut water, or sports drinks.
While maintaining hydration is important, studies have not consistently shown that electrolyte deficiencies alone cause exercise-associated muscle cramps.
That said, surfers who:
Sweat heavily
Surf in tropical climates
Spend multiple hours in the water
Experience frequent cramping
may benefit from electrolyte replacement as part of an overall prevention strategy.
What About Magnesium?
Magnesium is one of the most commonly recommended supplements for cramping.
However, current research has not demonstrated consistent benefits for preventing exercise-associated muscle cramps in otherwise healthy adults.
For most surfers, improving conditioning, hydration, and recovery is likely more important than magnesium supplementation.
Preventing Surfing-Related Cramps
Simple strategies that may reduce cramping risk include:
Arrive well hydrated
Consider electrolytes during long or tropical sessions
Warm up before entering the water
Gradually increase surf volume during surf trips
Improve lower-body endurance and mobility
Stretch commonly affected muscle groups after surfing
Avoid excessive fatigue from multiple back-to-back sessions
From a Surfer + Medical Perspective
As both a surfer and medical professional, muscle cramps are one of the most common issues I hear surfers discuss—especially calf cramps and those frustrating toe cramps that seem to appear out of nowhere.
Many surfers assume they simply need more electrolytes, but in my experience, cramping often happens after long sessions, multiple days of surfing, or when someone jumps into a surf trip without adequate conditioning. Fatigue appears to play a major role.
I still encourage surfers to stay hydrated and replace electrolytes during long tropical sessions, but I also emphasize proper conditioning, recovery, and pacing yourself during surf trips. Sometimes the best way to avoid cramping tomorrow is simply not surfing yourself into the ground today.
Key Takeaway
Most surfing-related muscle cramps are likely caused by muscle fatigue and altered neuromuscular control rather than dehydration alone. Staying hydrated, improving conditioning, pacing long surf sessions, and stretching at the first sign of a cramp remain the most effective strategies for most surfers.
Related guides and essentials below:
References
Nelson NL, Churilla JR. Muscle & Nerve. 2016.
Schwellnus MP. British Journal of Sports Medicine. 2009.
Maughan RJ, Shirreffs SM. Sports Medicine. 2019.
Miller KC et al. Journal of Athletic Training. 2022.
Garrison SR et al. Cochrane Database of Systematic Reviews. 2020.