If you want to exercise to get fit 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 with bare feet.

session:

Start by rolling a tennis ball under your foot. This helps to awaken the soft connective tissue (fascia). Do not 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 have accomplished this task, try to throw 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 pen and your ankle is a doll.

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

With feet apart and heels still, lift the balls of your feet and toes and step out. When they are as far as they will 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 tapping or lightly pushing on the arch of your foot helps. 10-15 times.

Press your big toe down and try to lift all 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 heels to toes. 15 – 20 times.

Standing

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

Lift your big toe and feel the arch rise. 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 ball of your foot to push 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.