Winter is Coming: Try this Warm-Up for Rock Climbers

As winter approaches and gym climbing gains popularity, the risk of climbing-related injuries unfortunately tends to increase. With the colder months discouraging outdoor climbing, it becomes tempting to spend a significant amount of time climbing at the gym. Below is the best rock climbing warm-up with some valuable tips to minimize the risks of injury.

5 tips to stay healthy and climbing injury free

1. Perform proper climbing warm-up with 100 moves (50 on each hand) to properly increase internal temperature, bring blood flow to your fingers and prep your tissues for climbing.

2. Practice different climbing styles throughout the month to variate the demands on your body and decrease chances of overuse.

3. Quality > Quantity: Keep your climbing sessions less than 2 hours. When you notice your form/technique is diminishing it is a good cue to end your session for the day.

4. Take Breaks! Allow your body to recover between climbing sessions by taking days off.

5. Listen to your body, if you are having pain or discomfort that is limiting you when climbing, seek out a Physical Therapist who specializes in treating Climbers.

3 Climbing Warm-up exercises off the wall to prime your fingers and shoulders

        1. Open Hand on Finger Board: 10 sec on, 10 sec off for 1 minute (x2) (1 min rest in between)

 

         2. Shoulder External Rotation: 2×12

         3. Shoulder Internal Rotation: 2×12

We’ve all heard it before: ‘I have a pulley injury.’ Whether it’s your friend, a friend of a friend, a fellow climber you met at the crag, or maybe even yourself. We’ve seen climbers taping up their ring finger, middle finger, and sometimes every finger! We might know someone who canceled their gym membership all because they couldn’t find relief from their persistent pulley injury…Read more here.

It goes without saying, but I will say it anyway.  The “best warm-up” is one specific to you.  Everyone has their own default patterns and compensations, and a good warm will highlight those areas in need so that you can perform your best.

If you need some guidance with a persistent injury you are experiencing as you start spending more time in the gym….schedule an appointment here.

Climb on!!

Dr. Juliana Merighi, PT, DPT

If you would like to reach out to Dr. Juliana:

Email: juliana@physioroomco.com

Instagram: @julimeri22

Attend her yoga class at Movement.