You know the horror stories: torn pulleys, dislocated shoulders, spontaneous orthopedic visits… But no thanks. I’m not here to climb myself into surgery—my goal is sustainable, long-term climbing. So I’ve put together this checklist based on solid coaching advice + medical logic. Let’s check your routine: is your body safe out there? — 🔥 Golden Rule of Injury Prevention: Prevention > Rehab 1. Warm up like you mean it ⚠️ Finger prep • Do at least 5 minutes of finger mobility (you can find “climber finger warm-up” tutorials everywhere—worth it!) • Hang on big holds for 30s x 3 sets to ease your tendons into the load. 💡 PSA: Don’t start cold on tiny crimps. Your fingers will file a lawsuit. ⚠️ Full-body dynamic warmup • I follow a go-to YouTube warm-up for shoulders, hips, and ankles. • Indoor gym rule: no warmup = no projecting. Nobody wants the “free wheelchair experience” special. — 2. Climb against your instincts ✅ Learn how to fall—seriously • Bouldering falls: Tuck your chin, brace your core, land on your butt—not your hands. • Top-rope falls: Stay upright, push gently off the wall with your feet. No flailing, no wall-smacks. ✅ Let go before you break • Can’t hold it? DROP. Don’t death-grip crimps like your job depends on it. That’s a one-way ticket to rotator cuff hell. • Missed your dyno? Jump down. Your pulleys will thank you. ✅ Tape is tech • If you’re trying hard moves on small holds: tape those fingers. • Wrap A2/A4 pulley zones properly (search for “climbing finger taping tutorial”—lifesaving stuff). — 3. Risk Management ≠ Killjoy 🔵 Beginner phase • Get a coach. “I’ll just figure it out” = “I’ll just injure myself soon.” • If you can’t top out a V1 clean, skip the flashy V3 dynos. 🔵 Intermediate phase • Follow the “10 route rule”: climb 10 problems of the same grade before moving up. • Focus on static moves and footwork. Big dynos look cool, but your joints don’t care. 🔵 Plateau phase • Cross-train: core, shoulders, back. Control over your body = better falls, fewer injuries. • Pain scale hack: If finger pain goes over 3/10 while climbing—STOP. The wall will still be there tomorrow. — We’re in this for the long haul. Train smart, fall safe, tape up, and rest when you need. Your body isn’t just your climbing tool—it’s your climbing partner. 👣 — #sport #climbing #ClimbingTips