{"id":35302,"date":"2026-03-13T06:10:43","date_gmt":"2026-03-13T12:10:43","guid":{"rendered":"http:\/\/164.68.121.224\/wrsc\/?p=35302"},"modified":"2026-03-13T08:26:10","modified_gmt":"2026-03-13T14:26:10","slug":"surf-camp-avoid-rib-bruising-paddling","status":"publish","type":"post","link":"http:\/\/164.68.121.224\/wrsc\/surf-camp-avoid-rib-bruising-paddling\/","title":{"rendered":"How to Avoid Rib Bruising From Surfing (And Paddle Pain-Free for Longer Sessions)"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"35302\" class=\"elementor elementor-35302\" data-elementor-post-type=\"post\">\n\t\t\t\t<div data-particle_enable=\"false\" data-particle-mobile-disabled=\"false\" class=\"elementor-element elementor-element-5e72b865 e-flex e-con-boxed e-con e-parent\" data-id=\"5e72b865\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-108ba211 elementor-widget elementor-widget-text-editor\" data-id=\"108ba211\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>One of the most common questions we hear from guests at <a class=\"links\" href=\"http:\/\/164.68.121.224\/wrsc\/\">Witch\u2019s Rock Surf Camp<\/a> is this:<\/p><p><em>\u201cAfter a few days of surfing my ribs are completely bruised. What can I do to stop this?\u201d<\/em><\/p><p>If you\u2019ve experienced rib pain or bruising while surfing, you\u2019re definitely not alone. Many surfers\u2014especially beginners or surfers on surf trips\u2014notice soreness around the ribs after spending long hours paddling.<\/p><p>The good news is that rib bruising from surfing is usually temporary and can often be prevented with a few simple adjustments.<\/p><p>Before jumping into solutions, it helps to understand why rib pain happens in the first place.<\/p><h2>Why Surfers Get Rib Bruising While Paddling<\/h2><p>When paddling a surfboard, your body weight rests directly on your chest and rib cage. Over time, repeated pressure against the board can irritate the rib area and lead to soreness or bruising.<\/p><p>This is especially common for surfers who:<\/p><ul><li>Surf multiple days in a row<\/li><li>Increase their time in the water suddenly<\/li><li>Use inefficient paddling technique<\/li><li>Have limited shoulder mobility<\/li><\/ul><p>If you&#8217;re new to surfing, this discomfort is even more common. In fact, many surfers experience rib soreness during their first few sessions as their body adapts to paddling.<\/p><p>If you&#8217;re curious why this happens so often to new surfers, we explain it in detail in this guide:<br \/><a class=\"links\" href=\"http:\/\/164.68.121.224\/wrsc\/beginner-surfer-rib-pain\/\">Why Beginner Surfers Get Rib Pain<\/a>.<\/p><h2>Two Simple Ways to Reduce Rib Bruising<\/h2><p>While rib soreness may still occur during heavy surf weeks, these two adjustments can significantly reduce the problem.<\/p><h3>1. Eliminate \u201cRib Flaring\u201d<\/h3><p>One of the most common causes of rib pressure while paddling is something called <strong>rib flaring<\/strong>.<\/p><p>This occurs when your ribs stick outward instead of staying stacked underneath your shoulders. It often happens when surfers over-arch their lower back while paddling.<\/p><p>When the ribs flare outward, they press directly into the surfboard, concentrating pressure in a very small area. Over multiple sessions this can lead to bruising.<\/p><p>A simple fix is focusing on neutral paddling posture:<\/p><ul><li>Keep your ribs stacked under your shoulders<\/li><li>Engage your core lightly<\/li><li>Lift your chest slightly without over-arching your lower back<\/li><\/ul><p>Improving paddling posture alone can significantly reduce rib soreness.<\/p><h3>2. Improve Your Shoulder Mobility<\/h3><p>The second major cause of rib bruising is limited shoulder mobility.<\/p><p>If your shoulders cannot move comfortably through a full range of motion, your body compensates by arching your back and flaring your ribs during paddling.<\/p><p>This increases pressure on the rib cage.<\/p><p>Adding simple mobility exercises before surfing can make a big difference.<\/p><p>We cover a simple warm-up routine in this article:<br \/><a class=\"links\" href=\"http:\/\/164.68.121.224\/wrsc\/surf-stretching-routine\/\">The Best Surf Stretching Routine Before a Session<\/a>.<\/p><h2>Improve Your Surf Paddling Technique<\/h2><p>Another important factor is paddling efficiency.<\/p><p>Many surfers use short, inefficient paddle strokes that create unnecessary strain on the shoulders and torso.<\/p><p>Learning proper paddling mechanics not only helps you catch more waves but also reduces fatigue and rib pressure.<\/p><p>If you want to learn how to paddle more efficiently, read our guide here:<\/p><p><a class=\"links\" href=\"http:\/\/164.68.121.224\/wrsc\/surf-paddling-technique\/\">Surf Paddling Technique: How to Paddle Efficiently<\/a><\/p><p>Small changes in paddling form can dramatically improve comfort during long surf sessions.<\/p><h2>Additional Tips to Prevent Rib Pain<\/h2><p>If you&#8217;re planning a multi-day surf trip or spending long hours in the water, these additional tips can help prevent rib soreness.<\/p><h3>Wear a Rash Guard<\/h3><p>A rash guard or wetsuit top adds a thin layer of padding between your ribs and the surfboard. This can help reduce friction and pressure.<\/p><h3>Increase Surf Time Gradually<\/h3><p>Many surfers experience rib bruising when they suddenly go from surfing occasionally to surfing several hours per day during a surf vacation.<\/p><p>Your body needs time to adapt to the paddling workload.<\/p><h3>Choose the Right Surfboard<\/h3><p>If your board is too small or low volume, you will need to arch your back more aggressively while paddling.<\/p><p>Using a board that floats you properly reduces strain on the chest and ribs.<\/p><p>At <a class=\"links\" href=\"http:\/\/164.68.121.224\/wrsc\/surf-packages\/\">Witch\u2019s Rock Surf Camp<\/a>, guests have access to a large surfboard inventory so they can choose boards that match their skill level.<\/p><h2>When Rib Pain Usually Goes Away<\/h2><p>For most surfers, rib soreness is temporary.<\/p><p>Typically:<\/p><ul><li>Soreness appears after the first few heavy surf sessions<\/li><li>The body begins adapting within a week<\/li><li>Regular surfers rarely experience long-term rib pain<\/li><\/ul><p>Once your paddling muscles and rib area adapt, the issue usually disappears.<\/p><h2>Improve Your Surfing With Proper Coaching<\/h2><p>Learning correct paddling technique early makes surfing easier, more comfortable, and more enjoyable.<\/p><p>At <a class=\"links\" href=\"http:\/\/164.68.121.224\/wrsc\/\">Witch\u2019s Rock Surf Camp<\/a> in Tamarindo, our surf programs combine daily surf coaching, video analysis, and guided sessions designed to help surfers progress faster.<\/p><p>Whether you join our <a class=\"links\" href=\"http:\/\/164.68.121.224\/wrsc\/beginner-surf-school\/\">Beginner Surf School<\/a>, <a class=\"links\" href=\"http:\/\/164.68.121.224\/wrsc\/intermediate-surf-program\/\">Intermediate Surf Program<\/a>, or <a class=\"links\" href=\"http:\/\/164.68.121.224\/wrsc\/advanced-surf-tours\/\">Advanced Surf Tours<\/a>, paddling efficiency and body positioning are some of the first skills we help surfers improve.<\/p><p>Because when you paddle better, everything in surfing becomes easier.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>One of the most common questions we hear from guests at Witch\u2019s Rock Surf Camp is this: \u201cAfter a few days of surfing my ribs are completely bruised. What can I do to stop this?\u201d If you\u2019ve experienced rib pain or bruising while surfing, you\u2019re definitely not alone. Many surfers\u2014especially beginners or surfers on surf [&hellip;]<\/p>\n","protected":false},"author":6,"featured_media":35309,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"ocean_front_end_style_editor":"no","ocean_post_layout":"","ocean_both_sidebars_style":"","ocean_both_sidebars_content_width":0,"ocean_both_sidebars_sidebars_width":0,"ocean_sidebar":"0","ocean_second_sidebar":"0","ocean_disable_margins":"enable","ocean_add_body_class":"","ocean_shortcode_before_top_bar":"","ocean_shortcode_after_top_bar":"","ocean_shortcode_before_header":"","ocean_shortcode_after_header":"","ocean_has_shortcode":"","ocean_shortcode_after_title":"","ocean_shortcode_before_footer_widgets":"","ocean_shortcode_after_footer_widgets":"","ocean_shortcode_before_footer_bottom":"","ocean_shortcode_after_footer_bottom":"","ocean_display_top_bar":"default","ocean_display_header":"default","ocean_header_style":"","ocean_center_header_left_menu":"0","ocean_custom_header_template":"0","ocean_custom_logo":0,"ocean_custom_retina_logo":0,"ocean_custom_logo_max_width":0,"ocean_custom_logo_tablet_max_width":0,"ocean_custom_logo_mobile_max_width":0,"ocean_custom_logo_max_height":0,"ocean_custom_logo_tablet_max_height":0,"ocean_custom_logo_mobile_max_height":0,"ocean_header_custom_menu":"0","ocean_menu_typo_font_family":"0","ocean_menu_typo_font_subset":"","ocean_menu_typo_font_size":0,"ocean_menu_typo_font_size_tablet":0,"ocean_menu_typo_font_size_mobile":0,"ocean_menu_typo_font_size_unit":"px","ocean_menu_typo_font_weight":"","ocean_menu_typo_font_weight_tablet":"","ocean_menu_typo_font_weight_mobile":"","ocean_menu_typo_transform":"","ocean_menu_typo_transform_tablet":"","ocean_menu_typo_transform_mobile":"","ocean_menu_typo_line_height":0,"ocean_menu_typo_line_height_tablet":0,"ocean_menu_typo_line_height_mobile":0,"ocean_menu_typo_line_height_unit":"","ocean_menu_typo_spacing":0,"ocean_menu_typo_spacing_tablet":0,"ocean_menu_typo_spacing_mobile":0,"ocean_menu_typo_spacing_unit":"","ocean_menu_link_color":"","ocean_menu_link_color_hover":"","ocean_menu_link_color_active":"","ocean_menu_link_background":"","ocean_menu_link_hover_background":"","ocean_menu_link_active_background":"","ocean_menu_social_links_bg":"","ocean_menu_social_hover_links_bg":"","ocean_menu_social_links_color":"","ocean_menu_social_hover_links_color":"","ocean_disable_title":"default","ocean_disable_heading":"default","ocean_post_title":"","ocean_post_subheading":"","ocean_post_title_style":"","ocean_post_title_background_color":"","ocean_post_title_background":0,"ocean_post_title_bg_image_position":"","ocean_post_title_bg_image_attachment":"","ocean_post_title_bg_image_repeat":"","ocean_post_title_bg_image_size":"","ocean_post_title_height":0,"ocean_post_title_bg_overlay":0.5,"ocean_post_title_bg_overlay_color":"","ocean_disable_breadcrumbs":"default","ocean_breadcrumbs_color":"","ocean_breadcrumbs_separator_color":"","ocean_breadcrumbs_links_color":"","ocean_breadcrumbs_links_hover_color":"","ocean_display_footer_widgets":"default","ocean_display_footer_bottom":"default","ocean_custom_footer_template":"0","ocean_post_oembed":"","ocean_post_self_hosted_media":"","ocean_post_video_embed":"","ocean_link_format":"","ocean_link_format_target":"self","ocean_quote_format":"","ocean_quote_format_link":"post","ocean_gallery_link_images":"on","ocean_gallery_id":[],"footnotes":""},"categories":[41],"tags":[],"class_list":["post-35302","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","entry","has-media"],"_links":{"self":[{"href":"http:\/\/164.68.121.224\/wrsc\/wp-json\/wp\/v2\/posts\/35302","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/164.68.121.224\/wrsc\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/164.68.121.224\/wrsc\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/164.68.121.224\/wrsc\/wp-json\/wp\/v2\/users\/6"}],"replies":[{"embeddable":true,"href":"http:\/\/164.68.121.224\/wrsc\/wp-json\/wp\/v2\/comments?post=35302"}],"version-history":[{"count":0,"href":"http:\/\/164.68.121.224\/wrsc\/wp-json\/wp\/v2\/posts\/35302\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/164.68.121.224\/wrsc\/wp-json\/wp\/v2\/media\/35309"}],"wp:attachment":[{"href":"http:\/\/164.68.121.224\/wrsc\/wp-json\/wp\/v2\/media?parent=35302"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/164.68.121.224\/wrsc\/wp-json\/wp\/v2\/categories?post=35302"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/164.68.121.224\/wrsc\/wp-json\/wp\/v2\/tags?post=35302"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}