The Most Common Injuries In Climbers Explained
Are you a climbing enthusiast but have found yourself having to take more time away from the wall because of injuries you can't shake?
Does your elbow hurt when you pull for the final hold or do your fingers feel like they can't hold your grasp on that crimp when you need them most?
If the answer is yes, then the team at Anti-Fragile PT is willing to bet that you'll find the information in this blog useful.
Discover why so many people trust our clinic to treat their climbing pain. As one of the leading clinics in North Carolina that focuses specifically on climbing injuries and the pain associated with them.
In this blog, you will finally understand why you find your pain reoccurring in the same spot over and over again and what you can do to strengthen your form and improve your climbs.
Why Your Pain Keeps Returning Even After Taking A Break From Climbing
When it comes to climbing, experiencing pain that persists even after resting can be frustrating and hinder your progress toward reaching new goals. Especially after visiting a doctor and all they prescribe is rest, painkillers, or both, none of which fix your problem at the root cause.
There are several reasons why pain may come back despite taking time off.
One common factor is overexertion or stressing the tendons by crimping too much. This can result in already stressed tendons becoming further injured when you continue climbing without allowing them adequate time to recover.
Additionally, it may be that your pain returns because of other weak spots in your form, meaning certain areas of your body are overcompensating, causing you pain.
If you want to discover the secrets of natural pain relief without relying on painkillers and injections, continue reading to find out more.
Elbow Pain
Elbow pain is common amongst climbers.
It's often due to muscles, tendons, or ligaments in the elbow being overstressed. This is common when your shoulder isn't doing enough and your elbow has to do too much.
A Proven Exercise For Elbow Pain - Shoulder Pull Aparts
Hold a resistance band in front of you with your elbows at your side.
Keep your elbows in place while pulling the band apart.
For better form don't let your wrists bend when you pull your hands out.
Perform 3 sets of 8-12 reps, once a day.
Finger Pain
Climbers come into our clinic all the time complaining of issues with their fingers, keeping them from being able to grip crimps or hold as tightly as they need to in order to conquer their routes.
Gaining improved mobility in your tendons can help to decrease the likelihood of these injuries happening.
A Proven Exercise For Finger Pain - Tendon Glides
Take your hand through various positions shown in the video below.
This will help create a targeted glide of the tendons in the wrist and fingers.
Perform this exercise 5 times a day, with 8-12 reps of each.
Hip/Groin Pain
Another common experience amongst climbers is hip pain while performing a drop knee technique to try and get a better position for the next move along a route.
Many times this is due to some joint impingement in your hip which is exacerbated by the drop knee position.
A Proven Exercise For Hip/Groin Pain - TFL/Glute Min Ball Release
This exercise will help you loosen the muscles to maintain good joint mobility in your hip, you will need a lacrosse ball to perform it.
Firstly, find the bony landmarks on the front of your pelvis and side of your hip.
Secondly, place the ball between these 2 points and search until you find a tender spot.
Lastly, lean against a wall, create pressure on the point, and move your leg or breathe to release it.
Perform 3 sets of 8-12 reps, once a day.
Looking For More Information and Exercises To Improve Your Climbs?
If you've found this information useful and would like to find out more about what you could be doing to improve your climbing ability, look no further.
The information in this blog and MORE are all included in our Free Report - Most Common Injuries In Climbers and How To Protect Yourself Against Them.
This report is written by our team of climbing specialists and holds the key to unlocking your true potential as a climber.
To get a copy for yourself reach out to us today HERE or on the phone at 828-242-0343.
Are You Ready To Make The Leap To A Life Free From Pain
Are you tired of the inconvenience of constantly having to remember warm-up routines before climbing with friends? While the tips and exercises in our blog are undoubtedly useful, we understand the desire to get out and climb without any hindrances.
That's where Anti Fragile Physical Therapy comes in.
Imagine a way to treat your pain and get back on the climbing wall faster and more effectively. That's exactly what our physical therapy services offer. By addressing the root causes of your injuries through personalized treatment plans, we not only provide relief but also help you build resilience and strength to prevent future injuries.
Ready to take the next step towards pain-free climbing?
Then why not take advantage of our exclusive offer of a Free Discovery Visit? This visit allows you to meet our expert therapists, discuss your specific concerns, and determine the most effective path to recovery.
Say goodbye to the inconvenience and hello to the joy of climbing without pain.
Contact us today at 824-242-0343 and claim your free discovery visit.
It's time to reclaim your passion for climbing and enjoy the thrill of the wall once again!
Additional Expert Advice For Climbers
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