Surfing, kiting, snowboarding and wakeboarding all require a lot of time bent at the knees, absorbing impact or loading up the body, ready to pull out the next big air or trick. Like, a lot of time. Surfing has a lot of rotation based moves as you carve down the line where wakeboarding and kiting require more bent knee lands where the knee moves past 90deg. All of those moves put a lot of strain on the meniscus ("cartilage") of your knee. The meniscus sits between the bones of your knee and prevents bone from rubbing on bone and provides structural integrity to your knee when it undergoes tension and torsion (twisting). Your medial meniscus (inside of your knee) is the part that very commonly gets injured in board-sport athletes.
As mentioned in a previous blog (here), spending time practicing plyometrics or jumping and landing exercises, is a great way to condition your knees to dealing with the heavy, unusual loads of board sports. Let's now add a third component, rotation, to help prevent injury to your meniscus.
As you are spending a lot of time with your knee's rotating every which way, landing awkwardly, moving quickly and with power, some time needs to be spent on getting your body used to all of these movements.
1) Bosu ball squat jump: practice landing on unstable surfaces
2) Jump and rotate
3) Single leg burpees: get used to the load through the knee
5) Glut strength+: strengthen your glut muscles to make sure they do a lot of the jumping work for you.
6) Supermans: Stability of ankles/knees/hips will all help distribute load evenly and prepare your body for awkward positions.
"Let's twist again...like we did last summer....."