If you want to exercise to get in shape for surfing, start with your feet. The feet help provide shock absorption, balance, strength, control, power, flexibility, strength, and agility to your ride.

So how to start? Most surfers have already done some benefit to their feet by walking barefoot on sand or smooth rocks… not so sure about coral.

All of the following exercises can be done in bare feet.

session:

Start by rolling a tennis ball under your foot. This helps wake up the soft connective tissue (fascia). Don’t put all your weight on the foot that is rolling. Work up to using more pressure and using a lacrosse ball or golf ball. Roll the ball with a little more pressure under the heels, balls, and outer edge of the feet and less pressure on the arches and toes. Spend at least 1 minute on each foot.

Try to pick up sand/small rocks with your toes. Once you’ve done this task, try throwing the objects with your toes.

Lift your foot off the ground and write your favorite surf spot in the air. Imagine that your toes are a ballpoint pen and your ankle is a wrist.

With feet shoulder width apart, keep heels locked and push/drag balls of feet and toes away from center. When they’re as far as they can go (duck feet), lift the front of your feet off the ground (heels still) and bring them back to neutral. 10-15 times.

With your feet shoulder width apart and heels still, lift your balls of feet and toes and walk out. When they’re as far apart as they can go, lower the balls of your feet and drag them back to neutral. 10-15 times.

Press all four little toes down and try to lift your big toe. This is a difficult exercise and when you first try it you can lightly hold all 4 toes with your hand. Sometimes if you tap or lightly push the arch of your foot, it helps. 10-15 times.

Press your big toe down and try to lift your 4 little toes. Again, you can start by spreading your toes as far apart as you can. Hold for 3-5 seconds 5-10 times.

Rock your feet back and forth from your heels to your toes. 15 – 20 times.

Standing

Walk on your heels and then walk on the balls of your feet.

Lift your big toe up and feel the arch go up. Lower the ball of your foot and try to keep your arch raised for a few seconds.

Stand on a step with the balls of your feet on the step and your heels hanging over the edge. Slowly use the entire front of your foot to lift yourself up as high as you can, then lower your heels as low as you can. 10 -20 times.

If it hurts, don’t do it! This includes if you feel pain in your knees while working with your feet. See a foot doctor for pain, surfer’s toe, and fungal problems.