Common Climbing Injuries
Some of the most common climbing injuries are a result of repetitive stress to muscles in the forearm and fingers that result in tendonitis of the fingers, wrist or elbow. Rotator cuff injuries are also common, usually as a result of muscle imbalances or weakness. Ankle sprains also occur, usually on descent hikes or bouldering falls. It is important that all climbing harnesses, helmets, ropes and equipment be properly maintained and checked regularly!
Training Program Options
Option 1.The most effective option is to work one on one with a professional Strength and Conditioning Coach to ensure that you are doing the most efficient exercises correctly. You will first have an to determine your current cardiovascular fitness, flexibility, and muscle strengths and weaknesses prior to beginning a training program. We will then utilize that information to design a customized program that determines appropriate exercises and intensities so that you can maximize your climbing performance and minimize the chance for injury. Since there are no contracts, you can work with your trainer as often or as little as you please. to schedule your appointment or get more information.
Option 2.If you have a group of climbers in the Twin Cities area who are interested in having a professional Strength and Conditioning Coach oversee your small group strength training workouts, . This is a great option for training partners to contain costs while still getting some professional instruction. Since each athlete is different, the workouts will not be completely customized, but you will have the opportunity to discuss appropriate exercise progressions based on your abilities. Prices vary depending on number of participants and number of sessions.
Option 3. The least expensive option is to follow a pre-designed strength and conditioning program. There are currently 3 different climbing/mountaineering programs available for purchase here or in the :
Please review our before purchasing a pre-designed program.
A comprehensive technical rock climbing program includes 5 different periodized strength training workouts: 2 day off-season rotation, 2 day pre-season rotation, and 1 in-season workout. Each workout includes warm-up and cool down, dynamic warm-up, myofascial release and/or stretching, strength training exercises, and cardiovascular conditioning recommendations. In addition, there are several training suggestions to be done on an indoor climbing wall during the pre season.
The supplemental program is a single workout that can be done in addition to regular rock climbing to prevent muscle imbalances and improve overall strength and endurance. There are currently supplemental programs for technical rock climbing and mountaineering.
Athletes who will benefit the most from pre-designed workouts are self motivated, have basic weight training experience, are in good health and injury free. Workouts use free weights, stability balls, medicine balls, cables or tubing, plyometrics, and basic balance exercises. There are also a few myofascial release exercises that can be done using a biofoam roll.
If you are unsure if this program is appropriate for you
Rock Climbing
by author Tanya Tiessen, BCRPA, ACE PT, MS
In the last decade, the sport of rock climbing, once only seen as an extreme sport on the Outdoor Life Network, has become a mainstream sport. The number of participants grows annually.
The popularity of indoor rock climbing facilities has increased, too, and not only athletes attempt this sport but also ordinary people looking for both physical and mental challenge and children looking for fun. Whether you are a seasoned outdoor enthusiast or someone who finds the thought of working out at a fitness centre boring, rock climbing is an excellent exercise alternative.
Indoors or Out
Indoor climbing centres offer the challenges of climbing that you’ll find on natural outdoor structures–simply indoors. Many people question the authenticity of indoor climbing; while indoor and outdoor climbing differ, the strength, endurance, power, flexibility, and skill gained through indoor climbing will definitely aid you in an outdoor climb. Indoor climbing is also available when the weather makes outdoor pursuits inaccessible during the winter months. Climbs can vary in length and difficulty both indoors and outdoors.
Rock climbing is a multi-dimensional sport from a fitness perspective. The activity requires strength and flexibility as well as a high degree of endurance and skill. It also offers a balance between physical exercise and mental discipline. Many climbers report a heightened sense of self-confidence and independence as a result of gaining new skills and successfully completing challenging climbs.
What to Expect
As you begin to rock climb, your body will be forced into some positions it may never have visited previously. Rock climbing is made up of a series of reaches with both your hands and feet. New climbers report sore forearms, hands, fingers, and calf muscles.
Beginners will start with easier climbs, first learning how to tie the safety knots and fasten their harnesses and helmets. Only then are they ready to attempt to climb under the supervision and aid of a trained guide. There are a number of safety and equipment issues to be learned prior to climbing without guidance.
As you begin to learn to reach and stretch your limbs to find the very tiny holds that your fingers and toes will grip desperately, in order to stay on the wall, your body will be working to provide balance, coordination, and mental focus.
Body Benefits
Climbers will quickly begin to develop arm, back, finger, and core strength as a result of the many reaches and holds that are repeated over and over through the completion of one climb. Climbers are successful with more difficult ascents only after working to improve the strength and endurance of their calves, shoulders, and core; their agility; strength-to-weight ratio; and flexibility in hips and hamstrings.
Rock climbing is an excellent sport to participate in to increase your level of fitness. If you have ever thought about giving rock climbing a try, start with an online search for a local indoor facility. Soon you’ll be climbing the walls!
Rock Climbing Addresses Four of the Five Components of Physical Fitness
- muscular strength
- muscular endurance
- body composition
- flexibility
