Meet Clay Everline, MD. and get your own copy signed. He’s got a wealth of knowledge and experience and can often be seen on Oahu’s N. Shore as the doc on the beach who is ready for anything at all the big contests! He’s been my head doctor at my events and as a surfer he knows that sometimes even on the smallest of days, big things can happen. See you there!

When the big stuff goes down, are you ready? A SUP board can be very dangerous in small and big surf. Learn what to do if you get hurt, your fin slices you or someone blacks out from a board hitting them. Know right of way and how to prevent accidents on the water. These things  you must know if you want to charge in big and small surf! 

Introducing Clay Everline’s et al, Surf Health Handbook! I know Clay personally and think this is the most helpful, comprehensive book all stand up paddlers,

surfers and water sports enthusiasts should have in their car or on their book shelf. I worked with Clay on this book on the fitness aspect  ( see photos ) and he is spot on with the warm ups, exercises to help prevent injury and shares what to do if the worst goes down.  Also see all the great tips on how to prevent and manage injuries from SUP. Get it now!  Excellent work Clay!  Suzie

“Surf Survival”

The surfer’s health handbook

Skyhorse Publishing, Inc. NY, NY

Synopsis

Written by 3 hardcore surf docs, this book gives surfers the complete lowdown on surfing related medical problems; how to diagnose them, how to treat them, and how to prevent them.  With chapters devoted to first aid, fitness, dangerous marine animals, big wave surfing, overuse injuries, surf travel medicine and more, Surf Survival is a book no surfer should be without.  Surprisingly entertaining, and very comprehensive, over 300 pages of text and 200 illustrations and photographs describe in practical terms how to deal with the myriad of injuries and ailments that can afflict surfers.  From shoulder dislocations to surfer’s ear, fin cuts to first aid kits, this book is written for surfers who know that self-sufficiency is the name of the game. Don’t leave home without it.

Reviews

“This thorough, authoritative and oddly enjoyable book tells you not only how to treat surfing’s myriad ailments, but also how to prevent them. For that reason alone, it might be the most important piece of surf literature you ever buy. All that,plus lots of photos of gnarly injuries.”

- Steve Hawk, former editor of Surfer magazine

“Nobody has thought more, studied more, or cared more about the lifelong health and survival of surfers than Mark Renneker. Surf Survival brings together all that priceless knowledge, along with invaluable contributions from Nathanson and Everline, to make a must-have volume for every surfer everywhere. From surf-specific wilderness first aid–critical on any serious surf trip, anywhere on earth–to big-wave safety and even the very real scourge of surfer’s ear, it’s all here. Don’t even think about it: if surfing plays any role in your life, you need this book.”

-Daniel Duane, author of Caught Inside, A Surfer’s Year on the California Coast

“I’ve read over 100 surfing-related books, but Surf Survival is the first one that I’ll carry with me on every surf trip. ”

-Drew Sievers, The Waterman’s Library

“Good medicine, and a fun read in the bargain. Read this book and surf until
you’re 100.”

-Matt Warshaw, author of the History of Surfing

“Great book by great doctors. Doc Renneker is a Balls-to-da-Wall big wave surfer, too. What a great combo: smart and hard-core surfers who care deeply about people and their health!”

- Greg Noll, Legendary big wave surfer, author of “Da Bull, Life Over the Edge”

Book can be purchased at major bookstores, and on-line at the link below.

http://www.amazon.com/gp/product/images/1616083182/ref=dp_image_z_0?ie=UTF8&n=283155&s=books

Clayton Everline, MD

Director: Ocean Sports Medicine

Work*Star Injury Recovery Centers

Board Certified Diplomate:

Sports Medicine

Internal Medicine

Fellow of the Academy of Wilderness Medicine

Clinical Assistant Professor: Department of Orthopaedic Surgery, Seton Hall University, School of Health and Medical Sciences and Department of Medicine, University of Hawaii John A. Burns School of Medicine

Certified Strength and Conditioning Specialist (CSCS)

Waves of Health 501c3:

Sports and Outreach Medicine

EverlineMD.com

TheWavesOfHealth.org

Co-author of Surf Survival

http://www.amazon.com/gp/product/images/1616083182/ref=dp_image_z_0?ie=UTF8&n=283155&s=books

Suzie

Iliotibial band (ITB) syndrome is an overuse problem that is often seen in bicyclists, runners, and long-distance walkers. Personally, it has been noted while Backcountry Skiing and Stand-Up Paddling (SUP). Many people ask me what causes pain on the outside of the knee just above the knee joint. It is ITB syndrome and it can be problematic. The discomfort may be so intense as to discourage you from participating in the often long and rewarding sessions of SUP and other endeavors. So what can be done about it?

Ice massage is one of the best initial therapies for ITB syndrome. Hold a cube of ice in a napkin and massage the inflamed area until the cube has melted. It could take up to 20 minutes. Do this 1-2 times daily. A Cho-Pat strap or similar compression tape may prevent overstretching and inflammation,  but ultimately it comes down to adjusting biomechanics and muscle balance. The following exercises should help as well:

• Iliotibial band stretch: Standing: Cross one leg in front of the other leg and bend down and touch your toes. You can move your hands across the floor toward the front leg and you will feel more stretch on the outside of your thigh on the other side. Hold this position for 15 to 30 seconds. Return to the starting position. Repeat 3 times. Reverse the positions of your legs and repeat.
• Iliotibial band stretch: Side-leaning: Stand sideways near a wall. Place one hand on the wall for support. Cross the leg farthest from the wall over the other leg, keeping the foot closest to the wall flat on the floor. Lean your hips into the wall. Hold the stretch for 15 seconds, repeat 3 times, and then switch legs and repeat the exercise another 3 times.
• Standing calf stretch: Facing a wall, put your hands against the wall at about eye level. Keep one leg back with the heel on the floor, and the other leg forward. Turn your back foot slightly inward (as if you were pigeon-toed) as you slowly lean into the wall until you feel a stretch in the back of your calf. Hold for 15 to 30 seconds. Repeat 3 times and then switch the position of your legs and repeat the exercise 3 times. Do this several times each day.
• Hamstring stretch on wall: Lie on your back with your buttocks close to a doorway, and extend your legs straight out in front of you along the floor. Raise one leg and rest it against the wall next to the door frame. Your other leg should extend through the doorway. You should feel a stretch in the back of your thigh. Hold this position for 15 to 30 seconds. Repeat 3 times and then switch legs and do the exercise again.
• Quadriceps stretch: Stand an arm’s length away from the wall with your injured leg farthest from the wall. Facing straight ahead, brace yourself by keeping one hand against the wall. With your other hand, grasp the ankle of your injured leg and pull your heel toward your buttocks. Don’t arch or twist your back. Keep your knees together. Hold this stretch for 15 to 30 seconds.
• Wall squat with a ball: Stand with your back, shoulders, and head against a wall and look straight ahead. Keep your shoulders relaxed and your feet 2 feet away from the wall and a shoulder’s width apart. Place a soccer or basketball-sized ball behind your back. Keeping your back upright, slowly squat down to a 45-degree angle. Your thighs will not yet be parallel to the floor. Hold this position for 10 seconds and then slowly slide back up the wall. Repeat 10 times. Build up to 3 sets of 10.
• Side-lying leg lift: Lying on your uninjured side, tighten the front thigh muscles on your top leg and lift that leg 8 to 10 inches away from the other leg. Keep the leg straight and lower slowly. Do 3 sets of 10.
• Knee stabilization: Wrap a piece of elastic tubing around the ankle of the uninjured leg. Tie a knot in the other end of the tubing and close it in a door.
  1. Stand facing the door on the leg without tubing and bend your knee slightly, keeping your thigh muscles tight. While maintaining this position, move the leg with the tubing straight back behind you. Do 3 sets of 10.
  2. Turn 90 degrees so the leg without tubing is closest to the door. Move the leg with tubing away from your body. Do 3 sets of 10.
  3. Turn 90 degrees again so your back is to the door. Move the leg with tubing straight out in front of you. Do 3 sets of 10.
  4. Turn your body 90 degrees again so the leg with tubing is closest to the door. Move the leg with tubing across your body. Do 3 sets of 10.

Hold onto a chair if you need help balancing. This exercise can be made even more challenging by standing on an Indo Board with Flo-cushion while you move the leg with tubing.

• Iliotibial band stretch: Side-bending: Cross one leg in front of the other leg and lean in the opposite direction from the front leg. Reach the arm on the side of the back leg over your head while you do this. Hold this position for 15 to 30 seconds. Return to the starting position. Repeat 3 times and then switch legs and repeat the exercise.  This exercise can be made even more challenging by standing on an Indo Board with the IndoFlo-cushion
• Clam exercise: Lie on your uninjured side with your hips and knees bent and feet together. Slowly raise your top leg toward the ceiling while keeping your heels touching each other. Hold for 2 seconds and lower slowly. Do 3 sets of 10 repetitions. This works the hip abductors that stabilize the iliotibial band.

Your doctor may also prescribe an anti-inflammatory. Piroxicam has been shown in the Sports Medicine literature to speed sprain and strain healing times, but there is still controversy. If you have any reservations, stick with the exercises and maintain good posture. Surgery is very rarely necessary. Should you have any questions, email me through my websites: www.everlinemd.com or www.boardsportsdoc.com. Be well!

Clayton Everline MD, DMO, CSCS
Board Certified in Sports Medicine and Internal Medicine
Clinical Assistant Professor of Orthopaedic Surgery
Seton Hall University School of Health and Medical Sciences
The Waves of Health (www.thewavesofhealth.org)