Why Compression Is the Key to Better Surfing (and How to Get It Back)

Ben Considine

As surfers, we all want to stay in the water longer, surf better, and feel more confident with our movements whether we're taking off late, stalling for the barrel, or pumping down the line. One of the most underrated elements that impacts all of these is compression.

What Is Compression in Surfing?

Compression refers to your ability to bend deeply through the ankles, knees, hips, and spine while maintaining balance, power, and flow. Think of crouching low during a bottom turn, staying tight in a barrel, or loading up to pump through a flat section — all of these require dynamic and fluid compression.

But here’s the problem: as we age or pick up old injuries, compression becomes harder.
Joints stiffen. Muscles tighten. Control and coordination fade.
Suddenly, your surfing starts to feel restricted — not because you've lost your passion, but because your body is struggling to access the shapes surfing demands.

The 4 Key Areas Where Surfers Lose Compression

When we assess surfers at the clinic or in surf coaching, we consistently find that compression issues originate from one (or more) of these four areas:

  1. Ankles: Limited dorsiflexion restricts squat depth and balance.

  2. Knees: Weakness or old injuries affect how confidently you compress under load.

  3. Hips: Tight hip flexors and reduced control lead to poor stance and pop-up issues.

  4. Spine: Reduced mobility in the lumbar or thoracic spine makes it hard to maintain flow and connection.

How Physiotherapy Can Help

If compression is a limiter for you, the good news is you can improve it with the right surf-specific physiotherapy and training.

At my Ocean Grove and Torquay-based surf physio practice, we follow a simple but powerful approach:

1. Identify Your Limiting Areas

Through movement assessments and surf-specific testing, we’ll uncover exactly which joint or muscle group is restricting your surfing compression.

2. Targeted Rehab & Strength

We use mobility work, strength training, and real-world movement drills that are built for surfers not just general rehab exercises. You’ll get better not just at moving, but at surfing.

3. Technique Integration in the Surf

We work on applying your regained mobility and compression to your surfing techniques like pop-ups, stalling, and flow so you get tangible performance improvements in the water.

Why It Matters

Compression isn't just about surfing better. It's about feeling good in your body. It's about staying in the water longer. And for many of the surfers I work with, it's about prolonging their surfing lifestyle well into their 50s, 60s, and beyond.

You don’t have to give up on your performance or live with aches and stiffness every session.
There is a way forward.

Want to Improve Your Surfing Compression?

If you're based around Torquay or Ocean Grove, or want to work with me online, I’d love to help. I work with surfers of all levels from older longboarders to progressive shortboarders helping them move better and surf stronger.

📩 Reach out to book a compression assessment or learn more about my surf-specific rehab programs.

Let’s get you back to surfing how you want to surf with flow, confidence, and longevity.

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