We've talked about keeping our fingers and shoulders in top shape for climbing, but let's not forget about the lower body—it’s just as critical for sending. Your hips, knees, and ankles can take a real beating with an awkward high knee move or taking a short whip (maybe it's time to reconsider your belayer?). We climbers tend to put our bodies in all types of positions to reach the next hold, but regardless of the situation, maintaining a solid training routine can keep you injury-free and crushing your projects.
Common Climbing Injuries:
The lower body is a powerhouse, packed with major muscles that provide strength and stability on the wall. An experienced climber knows how to rely on their legs and feet for proper movement and balance. However, even with great technique, these common injuries can sneak up, leaving you aching:
Ankle Sprains: From an awkward landing on the crash pad (or missing it altogether) or taking a short rope whip, these impacts can quickly turn into painful sprains.
Achilles Tendonitis: This can develop from overuse during dynamic movements, standing on tiny footholds on your tiptoes, or from powerful foot pushes.
Patellar Tendonitis: Knee-intensive moves like a tricky knee bar or leg jamming, can cause this.
Meniscus Tears: While this injury is less common, it can happen from an awkward landing on the bouldering pad or impact, like slipping off a highball.
Injury Prevention Tips:
Here are a few stretching and strengthening tips to keep your lower body strong and healthy, no matter how much you end up twisting like a pretzel on the wall. Proper training can keep you climbing harder and pushing further.
Stretching
Figure 4 Stretch: Lie on your back, bend one knee, and place your foot on the ground. Cross the other ankle over your knee. For a deeper stretch, pull the grounded leg towards your chest. Switch sides.
Quad Stretch: Stand on one leg, bend the opposite knee, and pull your foot towards your buttocks. For extra balance, hold onto a chair or wall. Switch sides.
Low Lunge: In a lunge position, place your back knee on the ground and align your front knee over your ankle. Sink your hips down and forward to get a deeper stretch.
Ankle Rolls: Sit with your feet off the ground and trace circles with your toes, giving your ankles full rotation. Switch directions after a few reps.
Strength Training
Calf Raises: Stand and rise onto the balls of your feet, then lower back down.
Squats: Keep your chest up and back straight as you lower your body by bending your knees.
Lateral Band Walks: With a resistance band around your ankles or thighs, take small and controlled side steps.
Step-Ups: Step onto a sturdy surface with one foot, push through your heel, and bring the other foot up. Step back down and repeat.
Do these stretches before every climbing session to stay loose and avoid getting injured. Incorporate a strength training routine about 2-3 times a week to build stability and maintain power on the wall. And don't forget—good technique, rest, and recovery are the secret tool for pushing your limits. Injuries are just unnecessary road blocks, so don't let them get in the way of your send goals.
Featured Climbing Training Gear
Maverick: The on-the-go, bring it anywhere hangboard. On a family road trip to keep your fingers in shape. We like to bring this to the crag with us to keep our fingers warm—without losing skin on mediocre warm-ups—at that steep, thuggy sport crag.
Pinch Blocks: Don't let pinch strength stop you from sending! Use it while hanging, lifting, and even for one arm hangs; featuring various widths for pinching, a 20 mm edge, and a jug.
The Rock-Stah: Our handcrafted version of a traditional hangboard, with curving crimp rails to help alleviate unnecessary strain on your pulleys. Because ain’t no one got time for a finger injury…
The Rocket Wall: Available in 6’ and 8’ widths, it’s been tough for us to keep up with the demand for this innovative home climbing wall solution. Slightly overhanging, the Rocket Wall is big enough to set routes on, or to build a systems board.
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