How to Avoid Climbing Injuries

Last Updated on November 3, 2019

How to Avoid Climbing Injuries

Climbing is a potentially dangerous sport and one of the great ways to get fit and active. It’s an intensely physical activity that uses almost every part of your body – hands, arms, shoulders, wrists, spine, pelvis, knees, ankles, and feet.

When the climbers are hanging on the tougher mountains or the risky walls, they always put so much pressure on their certain muscle groups, especially the arms, fingers, and shoulders.

Unfortunately, these extremely strenuous activities make them injury-prone. Poor techniques and some bad habits can also lead them to severe injuries, usually in the upper body parts.

As shoulders bear the whole-body weight and fingers consume more pressure while climbing overhanging routes, and unbalancing situation create, and you can feel a sharp pain in the front or back of the shoulder, or finger joint.

Besides, by climbing hard, vital tendon tissues get weaker and cannot support the stronger muscle groups. Hence, it’s always better to avoid injury than to deal with the painful consequences. Following these pieces of advice below will mitigate the inevitable chances of hurting yourself.

Strengthen Antagonist Muscle Groups

When you are a climber, you always have to pull a ton but push very little. A lot of unbalancing situations can make you responsive to injury. You can mitigate these situations by strengthening antagonist muscle groups. For that, you should do such exercises that your muscles feel the strain to be stronger but avoid any sharp pain.

There are a lot of ways to do such exercises. You can try to extend the shoulder muscles, lie your face down, lift your arms and shoulders above your head, and finally concentrate on engaging the shoulders.

You can also try the same exercise differently. Stand facing a wall, then extend your arms up behind and above your head for 10 to 30 seconds. Besides, you can also try some other muscle exercises combined with triceps and push-ups.

Improve Climbing Techniques

Poor climbing techniques are more prone to severe injury. Many ways are available to improve the climbing technique. These include engaging shoulder muscles, rather than hanging off bones to put excessive pressure on shoulder tissues.

In that case, you have to use open hand crimping as much as possible. Besides, you also need to climb with straight arms and low elbows, bending arms to put a lot of stress on shoulder tendons.

So, high elbows can strain the triceps to a great extent. By following the above process regularly, you can improve your climbing skills and techniques, and avoid the possibility of injury.

Don’t Try Harder Moves to Quickly

Trying harder moves that you’ve never done before is a sure path to injury. If you stress your muscles in much more challenging ways, that might lead to blow a pulley or tear a tendon. So, to prevent climbing injuries, you have to avoid extreme moves.

Some sorts of climbing movements are far stressful for your body, so you need to avoid them as much as possible. If you are young and rough enough, then sometimes, you might allow yourself for challenging moves because you can. Those moves can pinch your fingers, cause rotator cuff injuries in your shoulder, and strain your elbows.

Prepare yourself properly

Before starting any climbing activity, you have to prepare yourself by warming up properly to avoid injury. Also, you have to be ready to maximize your performance. For that, dynamic stretches can significantly increase blood flow and flexibility, including some windmills and leg lunges. Finally, before attempting your hardest route, you may start on a couple of easy routes.

Rest and Recover

Without giving your body enough time to recover, going for a climb can lead you to chronic injuries. For getting a full recovery from a challenging session, climbers often need up to 48 hours. If you’re fatigued or feeling pain in your body, taking at least a day off is essential.

Practice Stretching and Yoga

Yoga is one of the popular and great methods to stretch the body, loosen muscles, and increase flexibility. This useful way offers a lot of powerful poses that provide static stretches and enhance body strength. By practicing yoga, you can avoid the chances of injuries during a climbing session.

Final Words

After all, the most common mistake is that people climb too much in the beginning. Therefore, they get an overuse injury. The tendons aren’t usually strong enough to climb in the beginning.

So, listen to your body and take enough rest. If you’re a beginner and you’re having pain that lasts after climbing and is worsened when climbing, it’s an excellent indication to seek medical help.


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