Rock climbing is one of the most potentially dangerous and physically demanding sports one could undertake. All of the strenuous movements it calls for make injuries very common for climbers.
In order to avoid long droughts of time when you are not improving your ability, it’s best to take on precautionary practices. These tips will help keep you healthy and ascending to new heights.
Warm Up and Stretch
Repetitiously performing the same movements while climbing can cause your muscles to tighten up. Tight muscles that aren’t properly warmed up are primed for injury.
Taking time to warm your body up to what you’re doing beforehand can greatly decrease the chances of sustaining injuries. Dynamic stretches right before getting active increase the circulation of blood in your body and get your muscles ready for for movement.
Static stretches can be performed daily to lengthen your muscles and make it easier for you to make those long reaches. Increasing your overall flexibility will help to limit overuse injuries.
Do Workouts Related to Climbing
If you want to get serious about rock climbing it’s important to train in a way that is conducive to climbing movements. You don’t want to waste your time doing exercises that don’t translate.
When choosing a training regimen you should look to strengthening your back, shoulders, and probably most importantly your legs.
Most people might think that use the power of your arms to pull yourself up. While that is somewhat true, most of your climbing fuel comes from the push of your legs. Exercises like squats, hamstring curls and building your calves will give you a more explosive climb.
Don’t Over Do It
If you are in love with climbing, it could be hard to take a day off. Trying to get at it everyday without time for your body to recover is an easy way to get injured.
Listen to what your body is telling you. If you feel even some slight pain, don’t shrug it off and work through it. Take a little rehab time to ensure it doesn’t turn into something severe.
Not only does taking time off to recover prevent injury, but it allows your body to build more muscle and stamina after workouts so you can continue to improve on your climbs.
Have the Right Gear
No matter what type of climbing you are taking on, you’re going to need the right equipment. So if you are outdoor climbing make sure you have things like harnesses, belay/rappel devices, rope and carabiners… And make sure they are functional and safe so you don’t take a great fall.
The most important piece of equipment you are going to need is a pair of decent climbing shoes. Whether you are a new climber or a veteran with seasoned shoes, having a decent pair can prevent you from sustaining nagging foot injuries.
Specialty stores give you a wide and detailed scope of shoes that fit you and your style of climbing. The right pair will feel lightweight, have good grip, and be snug enough without suffocating your feet. Explore all your online sources of information now that you know what gear do you need and what to consider before buying. This guide below goes into detail on what to consider when buying your pair of climbing shoes:
Have Good Technique
Making educated and precise movements while climbing leaves less room for mishaps. If you are a young climber you may think that you can get away with climbing any way you want.
Following proper technique guidelines improves your climb while keeping trauma to your body at a minimum. This means making sure you hips stick to the wall while keeping good posture with a straight back.
Like mentioned before, pushing your feet rather than pulling with your hands is keeping good form. When you reach for a hold, be certain your position is secure before you put your whole weight on it. Your should keep your arms as straight as you can when going for a reach.