3 Ways Rock Climbers Can Prevent InjuriesSeptember 21, 2020 Off By Sublaid
Rock climbing is a physically demanding activity and injuries during rock climbing can happen due to falls or other hazards. The arms and upper extremities are the most vulnerable to injuries, followed by the shoulders, elbows, knees, low back, and wrists. Based on studies, carpal tunnel syndrome is very common among climbers, due the overuse of their hands and fingers. Injuries may cause problems to muscles, joint capsules, ligaments, and tendons. Common finger injuries are often associated with problems with flexor tendon pulley.
With That Being Said, Let’s Take A Look At Some Effective Ways Rock Climbers Can Prevent Injuries While Rock Climbing:
Warm Up- it’s important to do a good warm up, so rock climbers can prevent injuries. Warm up sessions shouldn’t just be for the large muscle groups, but also for the wrists, hands, and fingers. After doing a warmup, rock climbers need to open and close their hands repeatedly. For about one minute, spread open your fingers and close them. To warm up arms, extend them out to the front with palms up. Flip palms up and down, repeat for one minute. Next, place both palms about mid chest in the praying position and then, extend out elbows to the sides.
Use Proper Belaying- there should be someone who has good experience with belaying in your rock climbing group. With proper belaying, it isn’t necessary for rock climbers to rely on their hand or foot strength much. Rock climbers can let the belaying devices do their job in holding their weight. Climbers need to make deep enough holes and insert strong bolts and use a durable rope that can hold the weight of any member of the group. An experienced member should know how to tie a strong knot, so it won’t slip and cause unwanted accidents. The strengths of the belaying devices, ropes, and other rock-climbing equipment should be adjusted depending on the heaviest members of the group.
Don’t Overdo It- rock climbers shouldn’t push themselves too hard. They should know their limitations and use good judgment. Climbing can be a safe activity if climbers use common sense. If they experience prolonged discomfort and pain, they may need to see a therapist of chiropractor who can correct the problem. For many rock climbers, they need at least 48 hours to fully recover from a challenging climbing session. After muscles and joints are properly rested, it’s time for another climbing session.
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