Rock climbing shoulder injuries. We refer to this as “belayer’s neck”.


  1. Rock climbing shoulder injuries. To keep your shoulders stable and reduce injury risk, using high-quality braces, supports, and compression sleeves provides the support and protection you need. Jan 15, 2024 · Have you ever taken off your shoes and climbed a rock face, only to be stopped by nagging tendonitis? Rock climbing is a dangerous sport that can result in tendonitis in enthusiasts. Mar 7, 2025 · Explore rock climbing physical therapy for injury recovery and performance enhancement. Apr 26, 2023 · Read on to learn more about the major shoulder muscles used during climbing, the most common types of shoulder injuries for climbers, and what exercises can help mobilize and strengthen the muscles for injury prevention and recovery. [1] Such injuries are often no worse than torn calluses, cuts, burns and bruises. However, the long-term effects of prolonged climbing on the shoulder joints are still unknown. Jul 27, 2025 · An expert guide to climbing shoulder injuries. My problem was that I never thought to strengthen my back and core muscles. SLAP lesions (superior labrum anterior to posterior) play an especially essential role. These products help reduce inflammation, promote recovery, and prevent May 1, 2016 · Rock climbing has increased in popularity as a sport, and specific injuries related to its practice are becoming more common. If that is the case, it is important to treat your injuries. Learn how to bullet-proof your shoulders! The Rotator Cuff Strain “Rock Rehab Protocol” is a step-by-step rehabilitation and injury prevention plan designed specifically for rock climbers who have pain in the back and sides of their shoulders. Mar 13, 2019 · Do Climb Lower Grades if Your Injury Is Affected by Your Usual Grade If you aren’t ready to climb your usual grade because your injury is affecting you too much then climbing lower grades isn’t a bad thing at all. Discover why climbers experience shoulder pain, common injuries, causes, and treatments with Georgia Hand, Shoulder & Elbow in Marietta, GA. It lets you focus on your rock climbing technique properly while staying away from movements that are going to reinjure you. Depending on how you manage them, this could lead to anything from minor abrasions to temporary injuries to even permanent ones. Rotator Cuff Tears in Climbers: Do You Really Need Surgery? Read More Rock Climbing, Shoulder Injuries, Injury Prevention, Shoulder Impingement Jennifer Morgan2/11/25 Rock Climbing, Shoulder Injuries, Injury Prevention, Shoulder Impingement Jennifer Morgan2/11/25 Climbing overdevelops the shoulder muscles in one direction of force application, so make sure you continue to train the others to limit the potential for injury. Overtime pain may develop in the posterior shoulder or anterior shoulder. An increase of degenera … Explore evidence-based articles on climbing injuries written by physical therapists who climb. Jan 17, 2022 · How and when to come back to climbing after an injury. In Finger injuries are common in sports climbing and can be challenging to diagnose and treat correctly. Furthermore, the frequency of pathologies of the rotator cuff, the long head of The increasingly popular sport of rock climbing is an activity which predisposes participants to overuse injuries. bouldering) increasingly stress athletes' musculoskeletal systems. Common Shoulder Injuries Climbers Face Because rock climbing places unique and intense demands on the upper body, shoulder injuries are among the most frequent problems climbers experience. The rotator cuf provides strength and stability (Fig-ure 1). Step by step instructions with videos and images that you can share with your physical therapist. Unfortunately, climbing is a sport where injuries are quite common… although I suppose injuries occur in most sports. There are many climbers who experience shoulder injuries throughout their climbing “career”, but they then haven’t taken the proper care to prevent them from happening in the first Aug 10, 2023 · Here are several shoulder strengthening exercises to help you make powerful moves while minimizing your risk for injury. Without proper engagement of the shoulder complex, down-stream muscles of the forearms and hands may become overworked, resulting in pain in the elbows, wrists, and hands. Nov 1, 2019 · Climbing requires strong shoulders, yet few climbers do exercises to specifically target the rotator cuff muscles. 2 This article will focus on the anatomy of the SLAP tear, the mechanism of injury, signs and symptoms, and what you can do to manage it. Apr 15, 2021 · Climbing Injuries: Diagnosis, Treatment and Prevention Rock climbing intensively can lead to muscle strain, tendon and ligament injury. g. At the conclusion of the course, you will have a greater understanding of how to assess and May 3, 2021 · There are ways to prevent tendonitis so that it will not interfere with your climbing training program or upcoming climbing trip. If you love to climb, staying injury free should be a top priority. Each muscle in the body needs to contract or relax to allow for fluid climbing movement. Timothy Dicke, OrthoIndy hand and sports medicine physician, discusses common rock climbing injuries. Here's the general timeline, and tips for each stage of recovery. When we bring our arms overhead, the scapula should upwardly rotate without elevating, which will open up the space between your scapula and humerus and decrease the risk of pinching Learn how to rehab your shoulder after surgery from a climbing injury. Shoulder injuries are particularly common in rock climbing due to the extensive use of upper body strength. The material is highly interactive with an emphasis on case based learning and practical application. The number of recreational and professional climbers who report rock climbing injuries is staggering: up to 90%. Jul 15, 2023 · How can shoulder injuries be avoided in rock climbing? Prevent shoulder injuries by strengthening rotator cuff muscles with exercises, keeping shoulder blades squeezed together while climbing, and practicing good body mechanics when pushing upward. Currently battling a bad back injury and this has got me thinking about how to prevent all future injuries by strengthing and weight training. Shoulder Rock Climbing Injuries Shoulder injuries in rock climbing are common due to the intense strain placed on this joint during challenging maneuvers. This percentage places rock climbers near the top of the list for most commonly injured athletes. Apr 5, 2025 · How do shoulder injuries like rotator cuff tears and shoulder subluxation happen during climbing? Shoulder injuries occur when reaching for distant holds or during dynamic moves. Apr 11, 2022 · April 11, 2022 The rotator cuff is an essential group of muscles that stabilize the shoulder during climbing movements. Shoulder injuries in rock climbing Shoulder injuries are another common setback, often due to the huge range of motion and strength climbing places on the shoulder joint. Imbalance in muscles around joints leads to increased strain and stress in the soft tissues and can ultimately lead to tissue failure. 3,31,35,42 Overall, the prevalence of shoulder injuries in climbers is increasing. Apr 8, 2024 · Are you suffering from a rock climbing injury? Contact Rose City Physical Therapy today to get started on the path to relief! Aug 30, 2022 · It may not seem obvious, but weakness in our hips can lead directly to shoulder pain while climbing. While analyzing the climbers’ neck and shoulder pain during a clinical exam, immobility Oct 27, 2022 · Avoid the most common rock climbing injuries, such as: tendonitis, finger pulley tears, and rotator cuff strains with these expert-vetted tips. Sep 27, 2025 · Our science-backed deep dive on climbing injuries covers everything from prevention to rehab. Here are the five most common rock climbing injuries and how you can prevent them. ” A step-by-step rehabilitation and injury prevention system designed specifically for rock climbers. This pyramid aides in the rehabilitation of climbing injuries by providing a system of four major categories that will guide the climber’s recovery process. 1. We review both acute and chronic upper and lower extremity injuries. Our blog provides climber-specific rehab protocols, prevention strategies, and return-to-climbing guidelines from Rock Rehab's climbing specialists in Santa Fe, NM. Although climbing itself can lead to neck pain, the most common cause is spending prolonged periods belaying. Our specialized products are designed to aid in the recovery and prevention of shoulder-related climbing injuries, promoting faster healing and improved performance. Feb 2, 2021 · Rock climbers are particularly susceptible to shoulder injuries due to repetitive upper-limb movements on vertical or overhanging terrain. To keep the shoulder mobile, Butron recommends these three stretches post-climb. You are tired and beat, but you decide to give it one last go on your project. These injuries can occur due to overuse, improper form, or sudden movements while climbing. Chronic repetitive injuries are more common than acute injuries, although acute injuries tend to be more severe. Mar 6, 2024 · Explore common rock climbing injuries, from climber's finger to back strain, and learn prevention and recovery tips for safer climbing. The rotator cuff provides strength and stability (Figure 1). Whether you're a seasoned climber or a weekend warrior, understanding the causes, symptoms, and prevention strategies for rock Dec 6, 2022 · This may be apparent when looking over a shoulder or reaching the arms above or behind the head. This continuing education course is for medical professionals and coaches looking to advance their knowledge in assessing, diagnosing and treating shoulder and neck injuries with rock climbers. Sep 7, 2020 · Zach Veach provides insight on the benefits of rock climbing and Dr. Aug 23, 2023 · A leading orthopaedic specialist discusses the most common injuries sustained in rock climbing and the importance of accurate diagnosis. Of particular concern are overuse injuries (non-traumatic injuries). While every athlete’s situation is different, a few injuries tend to show up repeatedly in the climbing community. Understanding the injury pattern in rock climbers is important for accurate diagnosis. What happened and what could you have done to prevent this? The tendons in the shoulder slide through a very narrow passageway and My #1 goal is to never get injured again (still plan to push). When climbing and reaching far for the next hold a restriction in the shoulder may be felt. A feeling of tightness or pain in the upper back will often accompany reduced mobility of the thoracic spine which can worsen after climbing sessions. Oct 25, 2021 · These 14 shoulder exercises will help rock climbers and boulderers limit their chances of developing an all-too-common shoulder injury. Jun 15, 2021 · Orthopedic surgeon Richard Cunningham, MD discusses the top 4 injuries seen in rock climbers in the Colorado area. Nov 30, 2021 · Most Common Shoulder Injuries in Rock Climbing Climbing has a lot of positions involving shoulder-intensive movements, overhangs, and whatnot that put a huge amount of pressure on our muscles. Symptoms include upper extremity paresthesias, trapezius pain, neck pain, shoulder and/or arm pain, supraclavicular pain, chest Sep 1, 2021 · Rock climbers are particularly susceptible to shoulder injuries due to repetitive upper-limb movements on vertical or overhanging terrain. Learn how therapy helps prevent injuries and improve climbing skills. Rotator cuf injuries can include tendinitis (irrita-tion of the tendon), wear and Nov 2, 2024 · Shoulder health is crucial for climbers. A cross-sectional cohort study of 201 climbers found the shoulder injuries to be positively Jan 19, 2024 · Preventing Shoulder Injuries in Rock Climbing Prevention is the key to a sustained and enjoyable rock climbing experience. A 2016 study published in Current Sports Medicine Reports classified three types of injuries associated with rock climbing: impact injuries due to a fall, non-impact injuries such as tendon strains or ruptures, and chronic overuse injuries. In addition, there are many other outdoor and indoor options available for climbers of all abilities. Professional Climber Josh Levin shows you the best way to tape your shoulder back into a better alignment. Physical therapy can help. The book features the “Rock Rehab Pyramid. If you You may have pain with overhead activity localized to the deltoid area or lateral arm. This article will focus on why rock climbers have stiff shoulders. Learn to treat and prevent pulley, shoulder, and elbow issues. This puts them at risk for rotator cuff injury. The places on the body that the most common climbing injuries happen are in: The elbow The fingers Aug 31, 2021 · The most common rock climbing injuries occur to the hand and shoulder. Learn about common rock climbing injuries and how to prevent them. The shoulder joint is complex and susceptible to various injuries, such as rotator cuff tears, shoulder dislocations, and labral tears. Rotator cuff injuries are one of the most common injuries among climbers. Get expert advice on finger pulley sprains, flexor tendon strains, shoulder impingement, elbow tendinopathy, neck pain, and more. It’s no surprise since the birthplace of American sport climbing, Smith Rock State Park, is located just 30 miles north of Bend. 1 An injury called a SLAP tear is the most common type of shoulder injury seen in climbing. We’re going to dive into what a rotator cuff injury is, how these injuries occur during climbing, and how you can prevent them in the future! What is a Rotator Cuff Injury? Feb 22, 2020 · Intro: In this episode we break down Shoulder Impingement Syndrome. The goal of the four-phase process is to take you from the pain, inflammation and tissue overload stage to gain full mobility, strength and eventually pain-free climbing movement. Oct 26, 2020 · Neck pain is a common in rock climbers. Without proper shoulder stability and muscular balance, climbers can experience shoulder impingement and even tears to the shoulder complex. Subacromial Impingement In layman’s terms, impingement is a medical Home › Shoulder › Sports Injuries › Rock climbing sports injuries Rock climbing sports injuries Richard Clark & Lennard Funk Rock climbing has become a professional competitive sport with its own bi-annual international world cup and an estimated 25 million climbers involved in the sport in 140 countries (Danger 2013). Be sure to read the show notes below for more details! What is Shoulder Impingement Syndrome (SIS)? SIS is any compression or impingement of structures around the glenohumeral joint that occur with shoulder elevation. Aug 2, 2023 · Climbing is a risky sport – we discuss six of the most common climbing injuries you might incur at the crag, and how to avoid them. Overuse Injuries: Climbing places significant stress on the shoulder muscles and tendons Jan 31, 2013 · Kris shares what he's learned from his own experiences of training while dealing with and rehabbing shoulder injuries, which are very common to rock climbers. Shoulder injuries are common in climbing and compose of about 17% of all climbing injuries. Here are some of the primary causes: 1. Jul 2, 2024 · Read on and learn how to avoid the most common shoulder injuries, how to safely recover if you are currently experiencing shoulder pain from climbing, and how to keep climbing with a shoulder injury! Rock climbing continues to grow in popularity and related injuries are becoming more common. The article was originally published back in 2005 but has Jan 27, 2021 · Injury Prevention Rotator cuff injuries can be caused by a wide variety of factors, but we can decrease the risk in climbing activities by improving the coordination of scapular movement during shoulder motion. Nov 8, 2021 · Expert advice for how to diagnose, treat, and prevent the dreaded belayer's neck, so you can belay pain free for hours. Rotator cuff strains or tears are common due to the high forces required for pulling and Shoulder Injuries in Climbing The shoulder typically accounts for 17% of all climbing-related injuries (3,11). You know that you likely injured your shoulder. An understanding of the sport, accurate diagnoses, and appropriate treatment protocols are critical to maintain climbers’ competitive abilities. TOS can arise from congenital abnormalities (presence of cervical ribs, or anomalous first ribs), trauma (due to whiplash injuries or falls), or it can be functionally acquired (with vigorous, repetitive activity associated with overhead sports, such as climbing). May 26, 2022 · Shoulder injuries are the second most common pathologies in rock climbing after finger injuries. The unique physical demands associated with climbing, as well as a reported 33%-51% incidence of shoulder injuries in these athletes How to Fix Shoulder Pain When You've Been Climbing Too Many Steep Routes (Subacromial Pain Syndrome) Read More Climb Injury-Free Has injury prevented you from climbing harder? Whether you’re a professional athlete or a novice climber, “Climb Injury-Free” is the guide that will teach you how to climb stronger and pain-free. Shoulder Braces & Supports for Climbing Rock climbing puts intense strain on your shoulders, often leading to rotator cuff injuries, tendonitis, and impingements. While the shoulder’s biggest advantage is that it can move in nearly any direction, this increased mobility means that the connective tissue and muscles must work together to maintain the integrity of this joint. Rock climbing can be bad for your shoulders if you severely injure them or don’t take the right measurements to strengthen them in order to prevent injuries. These muscles are commonly injured by rock climbing and weakness of the rotator cuff can lead to multiple shoulder pathologies such as impingement (subacromial pain syndrome), biceps tendinopathy, and glenohumeral joint Jan 13, 2017 · With the growing popularity of indoor rock climbing gyms in the Bay Area, it is important for climbers to be aware of possible injuries. Madaleine Sorkin demonstrates shoulder-strengthening band exercises in Climbing’s online course 4 Weeks to Sending Fitness. However, for many climbers, the thrill of scaling new heights can be overshadowed by the nagging presence of shoulder pain. Our team of expert physical therapists specializes in treating rock climbing injuries, helping you get back on Climbing injuries Injuries in rock climbing may occur due to overuse or falls (see Sports injury). How to get Jan 17, 2023 · Rock climbing is a complex sport that relies on the entire body to work in unison. By resting, icing, engaging in physical therapy exercises, and gradually returning to climbing, you can strengthen your shoulder and minimize the risk of re-injury. The finger flexor tendons slide through a complex system of eight pulleys per finger, crucial for maintaining tendon alignment in the midline axis, and preventing lateral and anteroposterior Aug 19, 2022 · When the muscles surrounding the shoulder become tight, they pull the shoulder out of alignment, setting you up for injury and sabotaging your climbing form. To best reduce the risk of rock climbing injuries occurring it is important for climbers to build strength, flexibility, and proper movement patterns throughout the body. Sep 23, 2011 · In this classic UKC training/health article, physiotherapist Gabriella Frittelli takes us through some shoulder exercises that can help prevent shoulder injuries and the well known and feared Shoulder Impingement Syndrome. Understanding the causes of shoulder pain is crucial for climbers to prevent injuries and maintain optimal performance. Balanced muscles around the shoulder are essential for climbing efficiency as well as to avoid uneven tension around the joint. The anterior (front) shoulder muscles and the anterior (front) chest muscles power pull Climbing is an increasingly popular activity and imposes specific physiological demands on the human body, which results in unique injury presentations. Mar 26, 2024 · Explore the journey of healing shoulder injuries in climbers: from rest & ice to regaining mobility and strength. Suddenly you feel a sharp pain in your shoulder. That’s where rock climbing physical therapy comes in, offering a targeted approach to restore your grip, reclaim your flexibility, and get you back on the wall with rock-solid confidence. Finger flexor pulley injuries are climbing sport-specific injuries and are the most common overuse injury of the fingers in adult rock-climbers (2,3). Learn more about navigating shoulder injury & pain in climbers due to how much our sport relies on shoulder strength, mobility, & stability. Feb 23, 2020 · We offer our advice on the top 7 most common climbing injuries, how to spot problems occuring and how to avoid them in the first place. There are a myriad of upper extremity injuries that we can discuss, but we are going to focus on one shoulder injury here—the SLAP tear. But remember, the taping is just temporary to align your shoulder blade and decrease pain. It can also cause soft tissue damage and potentially lead to bone conditions such as arthritis. Because climbing requires the use of all extremities simultaneously, impairments in one region of the body almost always have a direct impact on the other extremities. But as I got stronger and better, my backs became the weakest links. In summary, this article provides you with practical advice Jul 1, 2022 · The shoulder is the second most common site of injury, representing 40% of upper extremity climbing injuries and 17% of all climbing injuries. The rotator cuf is the group of four muscles and tendons that surround the shoulder joint. You won’t have to be concerned if you read our guide on tendonitis prevention, which will shed light on the secrets of a pain-free climbing experience. While a sprained ankle from a landing might seem straightforward, climbing injuries often involve intricate joints, muscles, tendons, and nerves. With increasing popularity of the sport, hand surgeons are expected to see more patients with these pathologies. While there is always a risk of falling or traumatic injury in this sport, avid climbers more Jun 23, 2024 · Shoulder injuries are also common in bouldering, particularly rotator cuff injuries. Rock Rehab Pyramid The Rock Rehab Pyramid was developed by Physical Therapist, Dr. However, injuries due to falls are relatively uncommon; the vast majority of injuries result from overuse, most often occurring in the fingers, elbows, and shoulders. Five of the most common are: Subacromial impingement – this is when the shoulder rotator cuff tendons become pinched under a part of the shoulder blade called the acromion, resulting in pain and inflammation. Dec 14, 2023 · Rock climbing is a dynamic activity that places unique stressors on the shoulder in ways many activities cannot replicate. You get to the crux move and give it everything you’ve got. Sep 10, 2019 · Whether it’s a climbing gym date or your solo “me” time gym climb, avoiding injury helps you have fun and climb whenever the mood strikes. One of the most common, but seldom recognized, patterns is the relationship between the shoulder and the opposite side hip. Sport climbers and boulderers are particularly susceptible to the development of shoulder injuries due to prolonged and repetitive upper limb movements on vertical or overhanging terrain. I’ve been climbing for a while now and I’ve noticed I’m injury prone in a few areas. The number of shoulder injuries is expected to rise as new competition modalities and sub-disciplines (e. Mar 15, 2022 · 5 most common injuries for rock climbers and climbing wall enthusiasts We treat many different types of climbing injuries, from mild strains through to compound fractures. Feb 2, 2018 · In this article we discuss common climbing injuries and what's happening in the body when these injuries take occur. Some climbing injuries are more common than others. May 8, 2018 · Prevent shoulder impingement by learning how to properly move while climbing and by performing a targeted exercise for the the rotator cuff and shoulder blade. I’ve researched into many ways to prevent common climbing injuries from occurring. Shoulder Injuries Rock climbers spend a lot of time with their arms over their head pulling up their body weight. . Rock climbers spend a lot of time with their arms over their head pulling up their body weight. At Rose City Physical Therapy, we understand the unique challenges faced by climbers like you. A SLAP tear is an injury in which the top of the cartilaginous ring surrounding your shoulder joint is torn (see below for further details). Jan 30, 2024 · Remember, proper rehabilitation and recovery are crucial for preventing climbing shoulder injuries in the future. Sep 8, 2021 · To ensure a thorough diagnosis, create a recovery plan that is right for you and get back out on the rock as soon as possible, please schedule an appointment at our Seattle-based physical therapy office, where we specialize in treating the injuries of rock climbers. 42 Both acute and chronic injuries commonly occur. The rotator cuff is the group of four muscles and tendons that surround the shoulder joint. It is the end of the day. Shoulder injuries are so common in climbing and can be extremely frustrating! However there are still lots of things we can continue to make progress in whil Jan 16, 2025 · Rock climbing and bouldering are popular sports in Central Oregon. Shoulder pain from climbing is a common issue that can arise due to various factors, often resulting from the physical demands of the sport. This Feb 5, 2021 · Rock climbing places substantial stress on the upper extremities and can lead to unique injuries not common to other sports. These injuries tend to Shoulder Rock Climbing Injuries Shoulder injuries in rock climbing are common due to the intense strain placed on this joint during challenging maneuvers. Here are the 10 best shoulder exercises for rock climbers that will keep you safe and climbing often! Rock climbing is an exhilarating sport that challenges both the body and mind, offering a unique blend of adventure and physical fitness. This puts them at risk for rotator cuf injury. Learn about the causes of shoulder pain after climbing, evidence-based physical therapy treatments in Boulder, and exercises for prevention. Aug 26, 2017 · Unfortunately, rock climbing injuries do happen, even when you have physically prepared for the season and worked to be a safe climber. Climbing above one's skill level, the weight of a climber places an extensive amount of stress not only on their fingers, but also on their wrists, elbows, and shoulders. Learn more about tendon health for rock climbers Whether it’s a pulley tear, chronic elbow pain, a nagging shoulder problem or an injury anywhere in the body, we need to be systematic, measured, and evidence-based with how we return to climbing. Gabriella teaches us how to strengthen our 'Rotator Cuff' muscles, with a series of exercises using a theraband. Rock Climbing Injuries: What We Treat at Rose City Physical Therapy in Portland Are you a passionate rock climber feeling held back by nagging pain or a recent injury? You’re not alone. Jared Vagy in his book Climb Injury-Free. Consider the following strategies to safeguard your shoulders: Proper Warm-Up: Prioritize a thorough warm-up routine that includes dynamic stretches and mobility exercises. We refer to this as “belayer’s neck”. We discuss some ways to test it yourself, symptoms you may experience, and some initial treatment to try. Belayer’s neck is a colloquial term to describe a collection of impairments that cause pain when belaying. gf6cfkdu hd tzb oduvot dxgl ckyb im mkfr41yz 6tz id9