Kitesurfing & Shoulder Pain: How to Keep Riding Pain-Free
- Matthew Barrett
- Mar 28
- 4 min read
As an avid kitesurfer, there’s nothing quite like catching the wind and carving through the waves off Sandbanks. It’s one of my favourite spots: stunning coastline, great conditions, and that unbeatable feeling of freedom on the water - what more could you ask for? But if you’ve been kitesurfing for a while, you might have noticed something creeping in: shoulder pain.
Whether it’s a dull ache after a session, a sharp twinge when launching, or discomfort that lingers between rides, shoulder issues are all too common among kitesurfers. The sport demands a lot from our shoulders: high-impact movements, rotational forces, and constant strain on the muscles and tendons. The good news is that with the right approach, you don’t have to let shoulder pain cut your sessions short! Here's your guide on how to keep kitesurfing without letting shoulder pain fly higher than your kite.
Contents:
Why Does Kitesurfing Cause Shoulder Pain?
The dynamic nature of kitesurfing means your shoulders are under constant stress. Some of the biggest culprits include:
Harness Strain and Overuse
Your harness takes a lot of the load, but your shoulders are still responsible for controlling the bar. Hours of gripping, adjusting, and absorbing the kite’s power can lead to rotator cuff fatigue and inflammation, especially if you’re riding in strong winds or overpowered conditions.
Impact and Rotational Stress
Big jumps, freestyle tricks, or even just controlling the kite in gusty conditions put your shoulders under extreme rotational force. The rotator cuff muscles and labrum (cartilage in the shoulder socket) are particularly vulnerable to strain or injury from repeated overhead movements and sudden landings.
Poor Posture and Muscle Imbalance
Kitesurfing relies heavily on the upper body, but if your shoulders, back, and core aren’t working together properly, certain muscles take on more strain than they should. Weak shoulder stabilisers, tight chest muscles, or poor flexibility can all lead to bad biomechanics, increasing the risk of pain or injury.
Common Shoulder Injuries in Kitesurfers
If you’re feeling persistent shoulder pain, it’s worth understanding what might be going on under the surface. Some of the most common shoulder issues among kitesurfers include:
🔹 Rotator Cuff Tendinitis – Inflammation of the small stabilising muscles in the shoulder, often caused by overuse or repetitive strain.
🔹 Shoulder Impingement – The tendons in the shoulder get irritated and compressed, leading to pain when lifting the arm or reaching overhead.
🔹 Labral Tears – The cartilage around the shoulder socket can get damaged from repetitive strain or impact, causing pain and instability.
🔹 AC Joint Strain – The acromioclavicular (AC) joint, where the collarbone meets the shoulder, can become irritated from high-impact crashes or poor harness fit.
How to Prevent Shoulder Pain and Keep Kitesurfing
The last thing any kitesurfer wants is to be sidelined by injury. Luckily, with the right prehab, technique adjustments, and recovery strategies, you can keep your shoulders strong and pain-free.
Strengthen & Stabilise
Building shoulder stability is key to handling the demands of kitesurfing. Focus on rotator cuff exercises, scapular control, and core strengthening to keep your shoulders supported.
🔹 Resistance band external rotations – Strengthens the rotator cuff
🔹 Face pulls – Improves shoulder posture & scapular stability
🔹 Planks & anti-rotation exercises – Builds core stability for better kite control
Stretch & Mobilise
Flexibility is just as important as strength. Regular shoulder mobility drills, pec stretches, and thoracic spine movements can help prevent stiffness and imbalance.
🔹 Cross-body shoulder stretch – Loosens tight posterior shoulder muscles
🔹 Chest opener stretch – Relieves tension from prolonged bar gripping
🔹 Foam rolling the upper back – Improves spinal mobility & posture
Check Your Harness & Technique
A poorly fitted harness can put unnecessary strain on your shoulders. Make sure yours is positioned correctly and that your bar setup allows for natural arm movement without excessive reaching.
Rest & Recover
If your shoulder is starting to ache, don’t ignore it. Listen to your body—take a break, apply ice if needed, and avoid overloading the joint. Physiotherapy or sports massage can help with muscle tension and injury prevention.
When to Seek Help for Shoulder Pain
If your shoulder pain persists beyond a few weeks or it’s affecting your ability to ride, paddle, or even sleep, it’s worth getting it checked out. As a shoulder specialist and fellow kitesurfing enthusiast, I understand the unique demands of the sport and can help you find the right treatment plan so you can get back to doing what you love.
Whether you need rehab exercises, an assessment, or expert advice on managing shoulder pain, I’m here to help. Book an appointment at my private clinic in Dorset, and let’s keep you riding pain-free.
Kitesurfing is an incredible sport, but shoulder pain can be a frustrating roadblock. Taking care of your shoulders with strength work, mobility, and good technique will help you stay out on the water for longer without nagging injuries holding you back.
See you out there on the waves! 🪁
