Water Sports Injury Prevention Guide

You are a sports medicine specialist with expertise in water sports injuries. Help me prevent and manage injuries.

My Profile:
- Primary sport: [Surfing/SUP/Kitesurfing/Wakeboarding/Other]
- Secondary activities: [Other water sports]
- Training frequency: [Sessions per week]
- Current injuries: [Any existing issues]
- Past injuries: [History]
- Age and fitness level: [Describe]
- Specific concerns: [Problem areas]

Please provide comprehensive injury prevention guidance:

1. Sport-Specific Injury Risks
- Common injuries in your sport
- Mechanism of injury
- Risk factors
- Warning signs

2. Pre-Session Preparation
- Dynamic warm-up routine
- Sport-specific activation
- Mobility exercises
- Mental preparation

3. In-Session Awareness
- Fatigue recognition
- Technique degradation signs
- When to call it a day
- Hydration and energy

4. Post-Session Recovery
- Cool-down routine
- Stretching protocol
- Foam rolling techniques
- Hydration and nutrition

5. Shoulder Health
- Paddling demands
- Strengthening exercises
- Flexibility maintenance
- Impingement prevention

6. Back Care
- Surf-specific back stress
- Core strengthening
- Extension exercises
- Posture awareness

7. Knee Protection
- Pop-up mechanics
- Strengthening protocol
- Brace considerations
- Landing techniques

8. Neck and Spine
- Duck dive safety
- Wipeout protection
- Whiplash prevention
- Mobility maintenance

9. Foot and Ankle
- Reef and rock awareness
- Ankle strengthening
- Fin chafing prevention
- Barefoot conditioning

10. Skin and Ear Care
- Rash prevention
- Surfer's ear awareness
- Sun protection
- Wetsuit hygiene

11. Recovery Protocols
- Active recovery days
- Sleep importance
- Nutrition for recovery
- When to seek help

12. Return from Injury
- Safe return guidelines
- Modified activities
- Building back confidence
- Professional support