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Writer's pictureAshley Heller

Tips for Surfing through your Pregnancy

Updated: Aug 23, 2023


Surfing Pregnant
3rd Trimester Surfing

January 11, 2020. The Point, San Onofre

My last surf, 32 weeks pregnant


Surf mamas guide to surfing during each trimester, safety considerations, board choices, body and balance changes throughout your pregnancy.


Surfing Pregnant: Use Your Best Judgment

Many OB’s consider surfing a high risk activity during pregnancy due to risk of falling or the board hitting the abdomen. There are several precautions you should consider to reduce the risk of getting hit by the surfboard. It is my opinion that proficient surfers who surf regularly and have good board control should be able to continue surfing to maintain a healthy active lifestyle.


Surfing with control is critical for personal safety, especially if you’re pregnant. Falling with control is one of the best ways to avoid injury while surfing to prevent from hitting the board or the bottom. Surfing with control also means staying within your ability level. Avoid going out on bigger days in conditions that exceed your physical ability level and affects your ability to surf with control.


Beginner surf breaks reduce the risk of challenging conditions however it increases the risk of getting hit by someone inexperienced. The risk of someone else hitting you because they aren’t in control of what they are doing will put you and baby at a greater risk. If possible, surf somewhere you are familiar with the break and the people in the line up. Local knowledge can be a huge advantage to avoid injury. Ultimately, if you are no longer able to stay within control, it is no longer safe for you or the baby to continue surfing.


Don’t over do it. Normal activities are more strenuous during pregnancy. It is important to conserve your energy by taking breaks between sets. Paddling out in bigger conditions will cost you more energy. Therefore, make sure you are confident in the conditions before paddling out. As relaxin changes the ligament pliability, don’t be too aggressive with turning to avoid hurting your body. Lastly, make sure you don’t become exhausted by staying out in the water too long, quit while you’re ahead!


Surfing Pregnant: Choosing your Board

Opinions vary when it comes to laying on your stomach during pregnancy. Generally, it is OK to lay on stomach until it is no longer comfortable or unless otherwise advised by your doctor. During my first trimester, I was able to continue longboarding and shortboarding. Longboards are easier to paddle & catch waves which was helpful with lower energy levels during the first trimester. Since longboards are more buoyant, laying prone becomes increasingly more uncomfortable as the belly grows between the first and second trimester. Knee paddling is a good alternative to prone paddling as the belly grows.


By the second trimester, I transitioned to shortboarding. Shortboards are less buoyant, making them easier to sink with the knees while paddling as the belly grows. Paddling, I found it helpful to keep my abdominals engaged by keeping my rib cage down which helped my shoulders maintain proper form. I noticed a big change in agility with getting up. Use more caution with wave choice and conditions as transitioning to the feet becomes slower as the pregnancy progresses to avoid putting yourself or the baby at risk.


At 6 months, I felt safer transitioning to a soft top shortboard. Overall, there was less pressure lying prone and I felt safer if I were to fall with a soft board. Balance becomes more challenging during the later portion of pregnancy as the body’s center of mass changes. It is important to practice single leg balance as pregnancy progresses to accommodate the progressively changing center of body mass. Once balance starts to affect the ability to surf with control, it is safest to start considering swimming as an alternative.


How long do you plan on surfing?

Simple answer: as long as physically possible without putting the baby at risk. I approached surfing while pregnant with a week by week mentality. Once I felt like I could no longer surf in control or it became too hard on my body, I was happy to hang up the board and put on a pair of swim fins!


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