Recently, injuries caused by excessive exercise have occurred repeatedly in rock climbing, and eager beginners and climbers who are not good at finding bad signals are particularly prone to this situation. I know that most athletes understand the basic principles of preventive medicine, but sometimes we tend to ignore them at the most critical moments.
This article is mainly to remind readers to listen to the signal from the body and always pay attention to the perfect posture in all activities.
All of us have a certain intuition, and to understand what a perfect posture is, we must be aware of this intuition. However, one thing we can consciously choose to do is to develop muscle balance; because muscle balance is a key to maintaining a perfect posture in our exercise.
The most important muscle in the human body is our abdominal muscles, the center or core of the body. There are many exercises that can help us exercise our abdominal muscles. What I like most is gymnastics exercises that have certain requirements for strength, flexibility and balance. I often practice perfect inverted support, that is, try to keep your body straight while not standing with your hands. Since I practiced gymnastics in my youth, I have been doing an exercise called a slow handstand. These are great exercises that not only require the practitioner to have some core strength and flexibility, but also exercise the forearms, triceps and muscles on the opposite side of the shoulder, so they can be a perfect complement to rock climbing practice.
Some people's shoulders are somewhat dislocated in structure, so the connection structure of tendons and ligaments on the shoulders is not conducive to the human body to make perfectly coordinated movements efficiently. People with this situation, in particular, need to practice exercises that strengthen the strength of the deltoid and rotator cuffs.
However, when most climbers challenge their limits while climbing, it is usually the muscles of the forearms that become weak first. Therefore, the damage in rock climbing occurs mostly in the forearms, fingers and shoulders.
Some of the considerations that rock climbers can refer to for the purpose of developing muscle balance and preventing injuries:
Listen to the signal from your body: If it hurts, stop now!
Do some supplementary exercises for the contralateral muscle groups. For example, for the forearm, do some positive grips and make sure to stretch the forearms before and after the practice or before and after the actual rock climbing.
Do some exercises to train deltoid muscles. You can practice with dumbbells or elastic sports bands to produce different levels of pull, or resistance training in all directions.
Do any abdominal exercises you like. My favorite exercise is aerobics, because aerobics is easy to practice at home and helps to strengthen functional fitness (my name). Such exercises can help our body learn how to move efficiently while enhancing strength, coordination and balance. Any exercise or activity that mobilizes the body by overcoming gravity resistance is an exercise that improves functional fitness.
Ensure that different types of rock climbing are used in a balanced manner. Excessive repetition of the same or similar actions can result in damage caused by excessive exercise. If you climb on a rock slab and need to hang on a small rock corner, you can damage your fingers or forearms. As a good complement to this movement, you can climb some steep terrain within your ability. The overhanging terrain requires the climber's forearms and shoulders to have considerable balance and strong enough core strength. This type of rock climbing helps to develop a balanced force. But climbing a route far beyond its current level can also cause damage. If you want to exceed your own strength limit, the posture is likely to become non-standard, resulting in the wrong use of skills, and ultimately cause damage.
Practice rock climbing with perfect fluency and posture and enjoy the rock climbing process!
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