{"id":23004,"date":"2025-06-10T16:49:16","date_gmt":"2025-06-10T16:49:16","guid":{"rendered":"https:\/\/blocshop.com\/bloc-shop-v2\/?p=23004"},"modified":"2025-06-10T17:01:52","modified_gmt":"2025-06-10T17:01:52","slug":"preventing-climbing-injuries","status":"publish","type":"post","link":"https:\/\/blocshop.com\/en\/preventing-climbing-injuries\/","title":{"rendered":"Preventing Climbing Injuries: Techniques, Habits, and Common Sense"},"content":{"rendered":"

Forearm tendinitis (right and left), pulled back muscles, abused pulleys, biceps tendon rupture, clicking shoulder. I might be forgetting a few. A good way to prevent climbing injuries? Listen to a veteran who\u2019s had more than a few and knows what to do (and what <\/span>not<\/span><\/i> to do).<\/span><\/p>\n

Since I\u2019m just a humble writer, I asked physiotherapist Julien Deschesnaux<\/a> to share some tips and confirm a few things.<\/span><\/p>\n

Quick note: if you\u2019re currently dealing with an injury, this text is <\/span>not<\/span><\/i> medical advice. Go see a doctor or a specialist who can help. You\u2019ll get back to climbing faster than just \u201cwaiting it out.\u201d<\/span><\/p>\n

Understanding the Most Common Injuries<\/h2>\n

In sport climbing and bouldering, injuries often result from repetitive strain rather than direct trauma. According to a study published in the <\/span>British Journal of Sports Medicine<\/span><\/i>, over 75% of climbing injuries are overuse injuries, primarily affecting fingers, shoulders, and elbows.<\/span><\/p>\n

These injuries can sometimes be linked to poor technique, but more often to progressing too quickly, inadequate warm-ups, or insufficient recovery.<\/span><\/p>\n

How to Prevent Injuries: Warm Up, Warm Up, Warm Up<\/h2>\n

You\u2019ll always see me warming up before touching a single hold at the gym or even outdoors\u2014okay, I might <\/span>brush<\/span><\/i> a hold or two, but I won\u2019t actually climb before warming up. Why? Because it\u2019s the best way to prevent a ton of injuries. And I don\u2019t want to add to my collection\u2026<\/span><\/p>\n

Climbing cold is one of the most common mistakes among beginner climbers\u2014and even experienced ones. A proper warm-up raises your overall body temperature, activates your joints, and gets your fingers ready for the work ahead.<\/span><\/p>\n

Julien the physio<\/a> recommends tailoring your warm-up to the style of climbing you\u2019re about to do. Planning to go hard on the Kilter Board? Aim for dynamic warm-ups. Heading into a slab session (ugh)? Make sure to warm up your hips and calves thoroughly.<\/span><\/p>\n

A solid warm-up in a few simple steps: a few minutes of cardio (bike, jog, or rower), some dynamic stretching, and some finger activation. Then do a few easy boulders or routes to get your engine running.<\/span><\/p>\n

Climb\u2026 but Not Too Much<\/b><\/h2>\n

How many times a week should you climb? How long should you project a boulder at your limit? And how many actual quality attempts do you have? Probably fewer than you think.<\/span><\/p>\n

The best sessions are the ones where you <\/span>don\u2019t<\/span><\/i> get injured because you didn\u2019t push too far. And the best climbing weeks are those where you respect your body (i.e., not climbing seven days in a row).<\/span><\/p>\n

Example: you\u2019re obsessed with your current project and you do 15 tries with little rest between each one, several times a week. You\u2019re setting yourself up for an injury.<\/span><\/p>\n

Progress in climbing isn\u2019t linear. Gradual overload is key, but your body needs time to adapt.<\/span><\/p>\n

Julien suggests starting your session with a boulder you can climb fluidly and easily. If after 30 minutes you\u2019re still cruising through it, you\u2019ve got energy left in the tank. If not, your body\u2019s already tired\u2014and it\u2019s not going to get better from there.<\/span><\/p>\n

Pro tip:<\/span><\/i> Keep a little notebook or use a training app. Track your sessions, your sensations, any pain. It\u2019s a great tool to anticipate fatigue or adjust your workload.<\/span><\/p>\n

Climb\u2026 at the Right Pace<\/b><\/h2>\n

Let\u2019s use a running analogy: if you\u2019re a long-distance runner, would you jump into the Olympic sprint? Same idea with climbing: if you\u2019re not used to crimping on tiny edges, you need to build up to it gradually.<\/span><\/p>\n

If you\u2019re used to a certain style (like vertical climbing with small holds), you can push your limits there. But trying similarly graded problems on steep overhangs with powerful moves might be beyond your physical limit.<\/span><\/p>\n

Julien\u2019s tip: before a session, test what size hold you can hang from comfortably for 10 seconds. If you can hold a 15 mm edge, don\u2019t try dynamic moves on 8 mm crimps. That\u2019s a great way to get injured.<\/span><\/p>\n

Climb\u2026 but Protect Yourself<\/b><\/h2>\n

Climbing is great. Climbing without pain because you\u2019ve prevented injury? Even better.<\/span><\/p>\n

Adding a few small exercises to strengthen vulnerable areas can significantly reduce the risk of chronic injuries. The kind of long-term commitment you definitely want to avoid\u2026<\/span><\/p>\n

    \n
  • Shoulder strengthening<\/b>: external rotations with bands, lower trapezius work<\/span><\/li>\n<\/ul>\n
      \n
    • Light finger exercises<\/b>: <\/span>very<\/span><\/i> light hangboarding (for experienced climbers), resistance bands, stress ball<\/span><\/li>\n<\/ul>\n
        \n
      • Mobility work<\/b>: active stretching, myofascial release<\/span><\/li>\n
      • Climb\u2026 by Listening to Your Body<\/b><\/li>\n<\/ul>\n

        A sore finger, a catching shoulder, a tight hip. If something feels off while you\u2019re climbing, reduce intensity, take a rest day, and assess. Pushing through pain rarely ends well.<\/span><\/p>\n

        If pain lasts more than three days despite rest, go see someone who knows what they\u2019re doing. A few days\u2014or even weeks\u2014of lighter climbing or total rest is way better than being sidelined for months or years.<\/span><\/p>\n

        Climbing smart is climbing safe<\/h2>\n

        A good warm-up, measured progression, reasonable frequency, and paying attention to your body are the keys to climbing longer and better. Rather than treating an injury, it\u2019s way better to prevent one\u2014with solid habits and a little common sense.<\/span><\/p>\n

         <\/p>\n","protected":false},"excerpt":{"rendered":"

        Forearm tendinitis (right and left), pulled back muscles, abused pulleys, biceps tendon rupture, clicking shoulder. I might be forgetting a few. A good way to prevent climbing injuries? Listen to…<\/p>\n","protected":false},"author":108,"featured_media":23006,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":{"0":"post-23004","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-non-classifiee"},"yoast_head":"\nPreventing Climbing Injuries: Techniques, Habits, and Common Sense - Bloc Shop<\/title>\n<meta name=\"description\" content=\"How to prevent climbing injuries? 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