HOW TO PREVENT COMMON INJURIES IN KITESURFING AND WINDSURFING

THE MOST COMMON INJURIES IN KITESURFING AND WINDSURFING

1. Muscle and Joint Injuries

• Lower back pain – caused by poor posture or weak back muscles

• Shoulder and elbow tendinitis – often from repetitive motion or poor gear setup

• Ankle and knee sprains or tears – common during hard landings or bad falls

2. Direct Impact Injuries

• Hitting the board or mast

• Cuts from fins or foil wings

High-speed impacts on the water, especially in kitesurfing crashes

1. Always Warm Up

Warming up is essential. It prepares your body for action, improves circulation, and significantly lowers injury risk.

Quick warm-up example:

• 5–10 minutes of light cardio

• Dynamic stretches (shoulders, hips, legs)

• Joint mobility exercises (wrists, ankles, knees)

Pro tip: Do a few practice moves on the beach to activate your muscles before hitting the water.

2. Improve Your Posture and Footwork

Proper body alignment prevents a lot of pain, especially in the lower back and knees.

• In kitesurfing: Keep your back straight and avoid arching. Use the harness to distribute the kite’s pull and protect your spine. ION harnesses include adjustable back pads tailored to your body shape.

• In windsurfing: Slightly bend your knees and engage your hips to absorb impact. This prevents excessive strain on your lower back.

3. Use the Right Gear

Inappropriate gear can quickly become a source of injury.

• For kitesurfing: Always choose a kite suitable for your level and the wind conditions. A kite that’s too large in strong wind can lead to dangerous falls.

• For windsurfing: Adjust boom height and sail tension to reduce strain on shoulders and arms.

Always check your gear before every session: lines, fins, harness… everything should be in good condition to ensure your safety.

4. Build Strength Off the Water

Strong muscles help prevent injuries. Focus on your core, legs, and shoulders.

Useful exercises:

• Planks for core strength

• Squats and lunges for leg stability

• Push-ups and pull-ups for upper body support

5. Learn How to Fall

Knowing how to crash properly can make all the difference.

• Avoid extending your arms or legs

• Stay relaxed and aim to roll into the water

• In foil crashes, disconnect from the board quickly to avoid hitting the foil

In kitesurfing: Let go of the bar as soon as you lose control to depower the kite.

INJURY PREVENTION FOCUS: TARGETED ADVICE

1. Protect Your Knees and Ankles

Sprains are common, especially in kitesurfing during landings or failed transitions.

How to avoid them:

• Strengthen your balance and footing

• Avoid aggressive rotations or advanced tricks before you’re ready

2. Take Care of Your Back

Back pain is extremely common among riders, usually due to poor posture or weak core muscles.

Prevention tips:

• Use a properly fitted waist harness in kitesurfing to ease lumbar pressure

• Alternate long sessions with breaks to avoid prolonged muscle strain

FINAL TIPS TO STAY INJURY-FREE ON THE WATER

• Listen to your body: Stop immediately if something feels wrong

• Don’t skip recovery: Stretch after each session and stay hydrated
  

• Get coaching: A trained eye can spot your bad habits and help you correct them