Climbing is an exhilarating sport that pushes your strength, endurance, and technique. But with the physical demands it places on the upper body, it’s no surprise that common climbing injuries can occur—especially if proper care and technique aren’t prioritized. These injuries, if left untreated, can lead to long-term issues and limit your ability to enjoy the sport you love.
The good news is that with early diagnosis and targeted physiotherapy, climbers can effectively treat these injuries and return to climbing safely and confidently. In this blog, we’ll explore some of the most common upper limb injuries in climbers, and how physiotherapy plays a key role in recovery and prevention.
Image credit: “Grassi Lakes” by Morgan Yont.
Common Climbing Injuries of the Upper Extremity
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Finger Pulley Injuries
One of the most common injuries climbers face is a finger pulley tear, especially involving the A2 pulley in the middle or ring fingers. This injury typically occurs from forceful gripping or crimping small holds. As a result, climbers experience pain, swelling, and difficulty fully extending the finger. Early treatment and rehabilitation are essential to avoid long-term damage¹. -
Shoulder Injuries
Climbing involves many overhead movements, which put stress on the shoulder joint. This can lead to injuries like rotator cuff strains, labral tears, and shoulder impingement syndrome. These injuries are often the result of repetitive overhead motions or poor climbing technique, causing pain, weakness, and a reduced range of motion². -
Elbow Injuries
Climber’s elbow refers to overuse injuries affecting the muscles and tendons around the elbow. Climbers often experience pain in the front or inside of the elbow, especially from repeated flexion and gripping. Fortunately, with the right corrective exercises and adjustments to climbing technique, climbers can recover and reduce the likelihood of further injuries³. -
Wrist and Hand Injuries
Wrist injuries are another common problem for climbers. For example, damage to the triangular fibrocartilage complex (TFCC) often results from repeated stress in awkward wrist positions. This leads to pain, instability, and a decrease in grip strength, all of which can impair climbing performance⁴.Image credit: “Intrinsic muscles of the hand (illustrations)” by OpenStax College, licensed under CC BY 3.0 via Radiopaedia.org.
How Physiotherapy Can Help with Common Climbing Injuries
A physiotherapist plays a vital role in your recovery from climbing injuries and in preventing future issues. Here’s how physiotherapy at North 49 can support your rehabilitation:
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Targeted Rehabilitation
Physiotherapists create personalized rehabilitation plans that focus on healing the injured muscles and joints. These tailored programs promote proper recovery while ensuring that climbers avoid overloading the injured area, which could delay the healing process. -
Movement Analysis
A physiotherapist will analyze your climbing technique to identify any faulty movement patterns that might be contributing to your injury. By addressing these issues, you can reduce your risk of re-injury and also improve your overall climbing performance. -
Strengthening and Flexibility
Physiotherapists develop programs to strengthen muscles, increase joint flexibility, and enhance overall stability. These factors are crucial for reducing the risk of injury during future climbs. -
Pain Management and Prevention
Physiotherapists use various techniques, such as manual therapy, dry needling, and joint mobilization, to manage pain and discomfort. Additionally, they educate climbers on injury prevention, offering guidance on proper warm-up routines and how to avoid future injuries through better training practices.
Conclusion
Upper extremity injuries are quite common among climbers. However, with the right approach, recovery is not only possible but can often lead to improved performance and fewer injuries in the future. Physiotherapy can accelerate the healing process, improve your technique, and reduce the chances of re-injury. If you’re dealing with any climbing-related injuries, it’s essential to seek the guidance of a physiotherapist.
Book Your Physiotherapy Appointment Today
Don’t let an injury hold you back from achieving your climbing goals. Book an appointment with us today and take the first step toward a full recovery!
References
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Liu, D., et al., “The Biomechanics of Finger Injuries in Rock Climbing,” Journal of Sports Science & Medicine, 2020.
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Edelson, J., “Shoulder Injuries in Rock Climbers: A Comprehensive Review,” Journal of Orthopedic & Sports Physical Therapy, 2019.
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Faggiani, E., et al., “Elbow Tendinopathies in Climbers: Diagnosis and Treatment,” International Journal of Sports Physiotherapy, 2018.
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Miller, L., “Wrist Injuries and Rehabilitation in Climbers,” Clinical Journal of Sports Medicine, 2021.