Exercises to Prevent Climbing Injuries
Climbing is an intense activity that involves vigorous and difficult movements of the body. Given its intensity, it is important for a climber’s body to be well trained for strength, flexibility and stamina. If you proceed to climb without training your body, getting injured will be inevitable. Here are a few exercises you can do to prevent climbing injuries:
Warming Up is one of the pre-climbing routines that should be religiously followed by all climbers. Warming up help loosens the joints and muscles while preparing them up for the intense climbing activity that follows. Make sure your warm up session always precedes other climbing exercises and involves stretches and moves targeting each body part, including your fingers.
The best stretching exercises to avoid climbing injuries are dynamic ones that involve spending equal amounts of time for the different areas of your body while you span a large range of motion. Climbers are advised not to make static or ballistic stretching a part of their pre-climbing exercise routine as these can actually increase your chance of having an injury.
Climbing can often contribute to shoulder injuries as a result of postural or movement faults. These may be avoided by performing shoulder exercises regularly. The exercises should improve the alignment of your shoulders, make them stronger and more stable. Perform shoulder exercises like the wall slide at least thrice a week as part of your exercise to avoid climbing injuries.
Climbers need to indulge in cross training to keep their bodies fit and help develop muscles that are otherwise not targeted while climbing. This will help improve balance and soothe injuries caused while trying out new moves and techniques. Cross train by cycling, lifting weights, running and performing yoga apart from climbing routines.
Hand and Finger Exercises
Most climbers tend to overlook hand and finger climbing exercises as a part of their workout routine, negligence of which can cause serious injuries. Just like any other exercise routine, start your session by warming up first. Some exercises for hands and fingers to avoid climbing injuries are gripping, finger extensions, pinching, and tendon glides.
Reduce your chances of incurring an injury while climbing or minimize its effect of any by performing regular exercises to keep your body strong and flexible. On the off-chance that you do get injured, recuperate by performing specialized exercises for climbing injuries.