How to Avoid Climbing Injuries

from wikiHow - The How to Manual That You Can Edit
Are you looking to stay injury free during your climbing season? Do you want to see how the pros stay injury free? If so, then you need to read the 7 Tips to an Injury Free Climbing Season.


  1. Warm up and stretch. Every climbing session should start with a warm up and a stretching routine. Make sure that you also cool down after your climbing session. Cooling down properly is something that a lot of climbers typically dont do.
  2. Work on your balance. Balance is important in climbing and you should always be working to improve it. Some great methods to increasing balance are to do Yoga, work on a slackline, and practice single legged exercises. Some examples of one legged exercises are the one legged squat and the lunge.
  3. Keep your climbing time down. Dont train too frequently. The amount of time you spend out on the rock or in the gym should not exceed four days a week.
  4. Get plenty of rest. Giving your muscles, joints, and tendons time to rest is one of the most important things you can do to stay injury free. Climbers put extremely high demands on their bodies and need time to recover. You should rest at least 3-4 days a week.
  5. Be safe. Be sure to double and triple check all your gear, your knots, belay setup, and anchors. Do not be careless in safety checks; carelessness is a major cause of climbing accidents.
  6. Be prepared. This starts before your climbing season comes around. Be sure that your training corresponds with your goals. If you have set some big new goals make sure you train properly so that you dont injure yourself on routes or boulder problems out of your range.
  7. Make sure that your hands and fingers remain in good shape. You should never climb on an injured finger. You are much better to wait until it heals to start climbing again. Also, if you have any tendon problems be sure to use tape to support these tendons. Your goal however should only be to use the tape for a short while so that you can get back to developing finger tendon strength.


  • Remember climbing is dangerous and to take your safety into your own hands.

Related wikiHows

Sources and Citations

Article provided by wikiHow, a wiki how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Avoid Climbing Injuries. All content on wikiHow can be shared under a Creative Commons license.

Sponsored Links