Climb Smart, Climb Long: 3 Injury-Prevention Tips
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?
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🔥 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.
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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).
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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.
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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.
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#sport #climbing #ClimbingTips
