Most climbing injuries are caused by overuse or overloading the tissue without appropriate counterbalance strength in the body.

Most Common Injuries include:

  • Belayers neck
  • Rotator cuff strain
  • Shoulder impingement
  • Biceps tendinopathy
  • Triceps tendinopathy
  • Lateral epicondylitis
  • Medial epicondylitis
  • Carpal tunnel syndrome
  • Pulley sprain
  • Collateral ligament sprain

Climbing in nature is very repetitive and can lead to tightness and overuse injuries. As a general guideline to prevent overuse injuries, training should balance out and compliment the repetitions. The main muscles used while climbing that cause repetitive strain issues are:

  1. Finger Flexors
  2. Biceps
  3. Pectoralis muscle group
  4. Cervical (Neck) extensors (while belaying)
  5. Latissimus Dorsi

Exercises to strengthen the antagonist muscles

1.Finger extension with rubber band

2.Tricep extension with theraband

3.Periscapular strengthening Ws, Ts, Ys

4.Deep neck flexors: Chin tuck

5.Chest and lat openers

If interested in additional information, we recommend this reading suggestion:

Happy climbing!