Some of you may remember my "legrope encounter" post about a week ago. Although I ain't getting any younger, I'm pretty fit, but the knee started off just a bit stiff & puffy, but has started to get sore & "grinds" when I flex it. So, off to the physio.
Very interesting session. He reckoned it was unlikely that the legrope caused it, & said it was due to very tight thigh & hip muscles. Also said that "muscles will get tight with exercise particularly exercise that leads to muscle fatigue". Sure, we all know that, but we (or at least I) may not realise that standing on a paddle-board for 3 hours maintaining balance on an uneven surface can lead to "crepitus of the patella (kneecap)".
Cure? Exercises to loosen thighs & hips, plus I've started Yoga for Surfers (DVD available on various websites, I'm not affiliated), feeling the benefits already. There are also exercises that you can do on your sup while you're out in the ocean (or river, whatever).
I'm a lightweight, so I don't struggle to maintain balance, but I think the above exercises could help all of us maintain our flexibility/fitness.

Hope the above is of some interest to my fellow-suppers

Mike

p.s. for you cynics out there, I just had the one session with the physio & he's given me exercises to do at home. He hasn't booked me in for "a series of six sessions"