Common Rock Climbing Injuries and what to do about them
Hot off the heels of ‘A Physiatrist’s Perspective: Common Injuries in String Musicians’ is our second post about the physical challenges faced by those pursuing rock climbing. So whether you are an in-door or out-door climber, we think you’ll find the info in this blog to be helpful.
A Physiatrist’s Perspective: Understanding Rock Climbing Injuries
Rock climbing is an exhilarating sport that challenges both the body and mind. However, like any physically demanding activity, it comes with its share of risks. As a rock climber, Physiatrist Dr. Tam has been in your position. She is focused on the prevention, diagnosis, and rehabilitation of rock climbing injuries, ensuring climbers can return to their passion safely and effectively.
Common Rock Climbing Injuries
Finger Pulley Tears
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- Cause: Overloading the tendons in the fingers, often from gripping small holds.
- Symptoms: Pain, swelling, and a “popping” sensation in the finger.
- Treatment: Rest, splinting, and gradual return to climbing with finger-strengthening exercises.
Shoulder Injuries
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- Cause: Repetitive overhead movements and dynamic maneuvers.
- Symptoms: Pain, weakness, and limited range of motion.
- Treatment: Physical therapy focusing on rotator cuff strengthening and shoulder stability exercises.
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Elbow Tendonitis
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- Cause: Overuse of the forearm muscles, leading to inflammation of the tendons.
- Symptoms: Pain and tenderness around the elbow.
- Treatment: Rest, anti-inflammatory medications, and eccentric strengthening exercises.
Knee Injuries
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- Cause: High-impact falls or twisting motions.
- Symptoms: Pain, swelling, and instability.
- Treatment: Depending on the severity, treatment can range from physical therapy to surgical intervention.
Prevention Strategies
- Proper Warm-Up and Cool-Down
- Engage in dynamic stretching before climbing and static stretching afterward to maintain flexibility and reduce injury risk.
- Strength Training
- Incorporate exercises that target the core, shoulders, and legs to enhance overall stability and strength.
- Technique Improvement
- Focus on proper climbing techniques to reduce unnecessary strain on the body. Consider working with a coach or taking climbing classes.
- Rest and Recovery
- Allow adequate time for recovery between climbing sessions to prevent overuse injuries. Listen to your body and avoid pushing through pain.
Rehabilitation and Return to Climbing
As a physiatrist, Dr. Tam’s goal is to develop a comprehensive rehabilitation plan tailored to the specific injury and the climber’s needs. This often includes:
- Physical Therapy: Customized exercises to restore strength, flexibility, and function. Manual therapy for joint mobilization and/or manipulation. Myofascial release and/or dry needling to help with muscle tightness and pain.
- Registered Massage Therapy: To release muscle tension and pain and improve mobility.
- Gradual Return to Activity: A structured plan to slowly reintroduce climbing activities, ensuring the injury has healed adequately.
Key take aways
Rock climbing is a rewarding sport that offers numerous physical and mental benefits. By understanding common injuries and implementing preventive measures, climbers can enjoy their passion while minimizing the risk of injury. Should an injury occur, Physiatrist Dr. Tam is a great place to start for assessment and guidance to ensure a safe and effective return to climbing.
Stay safe and climb on!
Have questions about how Physiatry can help you recover from injury? We would love to hear from you, send us an email to hello@striveto.ca and let’s connect!