Compressing for Surfers: Why It’s Important and How to Get Comfortable Getting Low
Ben ConsidineShare
Compression is one of the most essential yet often overlooked movement patterns in surfing. It plays a role in everything from your pop-up to powerful turns and even how you manage heavier sections of the wave. But for many surfers, the ability to compress becomes more difficult over time — and that has a major effect on both performance and injury risk.
Here’s why compression matters and how to rebuild it if you’ve lost it.
Why Compression Matters in Surfing
Compression shows up in almost every important part of surfing. You rely on it when popping up, driving through a turn, stalling in a barrel, or absorbing the impact from a fall. Being able to get low is more than just style — it gives you control, fluidity, and the ability to adjust in unpredictable situations. Without it, your surfing becomes less dynamic and less safe.
What Makes Compression Difficult
Over time, compression can become harder due to things like old injuries, joint pain, or the natural stiffness that develops with age. You may find it more difficult to bend deeply through the ankles, knees, hips, or spine. These are all areas that need to work well together for effective compression. When one or more of them becomes restricted, staying low starts to feel awkward, weak, or even painful.
The Risk of Losing Compression
When you can’t compress properly, your body has fewer ways to absorb and redirect force. This is especially important during moments like steep takeoffs, big turns, or wipeouts. Compression acts like a shock absorber, helping spread the load across the joints. If that range of motion is limited, more stress is placed on tissues that aren’t built to handle it, and the risk of injury goes up.
Step 1: Identify What’s Limiting Your Compression
Everyone’s restriction is slightly different. You might feel blocked in your hips, restricted in your lower back, or unable to bend your ankles enough. Understanding which joints feel tight or which muscles are limiting your movement is the first and most important step. This allows you to be more targeted in your approach rather than just guessing or copying generic exercises.
Step 2: Start with Safe, Supported Movements
Once you’ve identified where you’re limited, it’s important to start slowly. Using movements that are supported and controlled helps your body ease into positions without fear or compensation. These might include passive mobility drills, gentle stretching, or assisted positions that help unlock range without forcing it. This helps your nervous system feel safe and supported as you start rebuilding trust in those positions.
Step 3: Progress to Active Compression Work
As your range improves, the goal is to build strength and control in those lower positions. This means practicing movements that challenge your balance and stability at depth. Exercises like slow squatting variations or movement patterns that ask your body to hold and move through deeper ranges are great for this. Rather than just gaining flexibility, you are teaching your body how to move with strength and control.
Consistency Is the Key
This process takes time. You won’t rebuild years of lost mobility in a week. But by staying consistent and intentional, you will notice meaningful changes in how you move. Better compression means improved mobility, stronger surfing, and greater resilience against injury.
Stay Low, Surf Strong
Compression isn’t just about style — it’s about safety, power, and staying in the water for years to come. Whether you’re aiming for high performance or just want to feel better and surf more freely, working on your compression is a long term investment that pays off.
Start small, move often, and build the strength and confidence to stay low when it matters most.
Disclaimer:
This content is for general informational purposes only and is not a substitute for individual medical advice, diagnosis, or treatment. Always consult with a qualified healthcare professional or physiotherapist before beginning any new exercise or mobility program, especially if you have a history of injury or pain.