There’s something uniquely British about a day at sea. From the white sails of the Solent to the windsurfers of Cornwall and the yachts crossing the Channel, the coastline is alive with people embracing freedom on the water. Whether you’re racing or, cruising, sailing is more than a pastime, it’s a passion, a challenge and a test of both body and mind.

But while it’s one of the most rewarding ways to stay active, it’s also physically demanding. Knowing how to look after yourself and how to recover quickly when the body protests is part of being a confident sailor. That’s where Insured Health steps in, providing private health cover that helps active people bounce back faster and keep doing what they love.

The hidden physical demands of sailing

Sailing might look graceful from the shore, but anyone who’s spent time on deck knows it’s a full-body workout. Handling sheets, grinding winches, adjusting sails and maintaining balance on an unpredictable surface demands strength, flexibility and endurance.

Research from Current Issues in Sport Science shows that per 1,000 hours on the water, up to 16 sailing-related injuries occur,  depending on boat type and conditions. The same study found:

For many sailors, a few muscle aches and minor bumps are simply part of the sport. But being aware of how these happen can help reduce them and keep you sailing stronger for longer.

Windsurfing and foiling are some of the most exhilarating ways to enjoy Britain’s waters. They combine balance, agility and power in a way few sports can match. But with greater speed comes greater strain.

According to the British Journal of Sports Medicine, 45% of windsurfing injuries involve muscles or tendons, with over half affecting the lower limbs. Ankles and knees take the brunt of it, especially during powerful manoeuvres or unexpected falls.

Still, the vast majority of these injuries are minor and heal quickly with rest and the right care. With preparation and good technique, the sport is safe, social and highly rewarding.

Keeping active whilst being protected

Active lifestyles are what Insured Health was built to support. For people who love the outdoors, staying fit is a way of life. But when injury or strain does happen, fast access to treatment can make all the difference.

As well as a 10% discount on ‘Bupa By You’ products (Terms & Conditions apply*, see website for details), private health insurance from Insured Health gives members access to:

• Specialist consultations with orthopaedic and sports medicine experts.
• Diagnostic imaging (MRI and ultrasound) to assess soft-tissue or joint injuries early.
• Physiotherapy and rehabilitation, designed to restore movement and strength quickly.
• Surgery cover for more serious cases, such as ligament or tendon repair.
• Follow-up support to prevent recurring problems.

This means a shoulder strain can be treated within a week rather than a month, and a back or knee issue can be scanned and managed before it becomes a long-term concern. It’s about helping people return to their active routines with confidence and minimal downtime.

Top tips for injury prevention

A few simple habits can reduce the risk of injury and make sailing more enjoyable:

Warm up properly before setting sail. Light stretches and mobility drills prepare the muscles for twisting and balancing.

• Build core and leg strength, especially for hiking and balance.
• Wear suitable footwear with good grip to prevent slips.
• Use gloves to protect against rope burns and blisters.
• Stay hydrated and well-fuelled, especially on longer trips.
• Communicate clearly with your crew and stay alert to moving equipment like the boom.
• Preparation and awareness go a long way towards avoiding the most common strains or knocks.

At its best, sailing is a celebration of strength, skill and freedom. It challenges your body, sharpens your mind and rewards you with experiences few other sports can match. And while small injuries or aches are a normal part of the journey, having access to rapid, expert care keeps you ready for the next tide.

With Insured Health, sailors, windsurfers and yachting enthusiasts can focus on what matters most — enjoying the water, staying active and living life to the full. Because when you’re healthy, confident and protected, there’s no reason to stay ashore.

All members can get a 10% discount on ‘Bupa By You’ products for the duration of their policies. Terms and conditions apply*, see website for details. Alternatively, members can call on freephone 0800 030 8007 to speak to an advisor and get a quote.