Rock Climbing, whether indoor or outdoor, is tough on your body. It takes a great amount of strength to perform as well as to prevent injuries. Injuries can range from acute, traumatic injuries to chronic, overuse injuries. Below are some of the common injuries rock climbers are susceptible to.
- Shoulder impingement. Shoulder impingement is an injury that is caused by repetitive motions, especially with a lot of overhead or reaching activities. The repetitive motions cause inflammation in the joints leading to increased pain, loss of shoulder mobility, and inability to lift and carry items.
- Tendonitis. Tendonitis is another overuse injury that causes the tendons of the muscles to become inflamed. In climbers, this is most commonly seen in the outside of the elbow where the wrist extensors begin. As you climb, your fingers stay in a flexed position to help you grip so the wrist extensors become overused and inflamed from having to grip and assist in scaling up the rock wall.
- Meniscus injuries. When climbing, you can get into compromising positions that can put extra stress on your joints. This is commonly seen in the knee which can become twisted or have a shearing pressure put onto it. With these repetitive stresses, the meniscus, which serves as a cushion absorbing shock in the knee joint, can tear over time. If the tear is large enough, it could require surgery to repair.
- Ankle Sprains. Ankle sprains are commonly seen in rock climbers most commonly after landing from an elevated surface. Ankle sprains can also happen when pushing yourself up a rock face with your ankle turned in or out allowing more pressure onto the tendons of the ankle. There are different grades of ankle sprains that will identify how severe the injury is, with the most severe being a complete tear of a tendon.
It is important to make sure you are listening to your body when you are climbing. Rest days are just as important as workout days and make sure your body is well rested to continue training. Set up a good stretching routine and pay attention to your form while you are climbing. If you do have an injury, physical therapy is a great way to assess your injury and ensure that you are able to safely return to climbing and help prevent any future injuries.
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