How to prevent climbing injuries

Rock climbing is more about training human strength, but many people do not know how to prevent climbing injuries and how to prevent climbing injuries.

The most common injuries in rock climbing: micro-trauma

Most muscle, tendon or ligament injuries are caused by microtrauma. Because the symptoms are not obvious, this kind of injury must accumulate for many days before the onset of the disease, but because of this, it is often ignored by the players. Whenever the body moves to the limit, muscles or tissues can be slightly injured.

If the rest time is sufficient, this kind of injury is the normal result of training. It will not only automatically recover, but also strengthen muscle strength. However, if the cumulative speed of minor injuries exceeds recovery time, sports injuries will occur. Once the injury is caused, the old injury may recur even after normal training.

In addition to micro-trauma, sometimes some of the dangerous actions such as dynamics, undercuts, latch-type grasping methods, and licking burrows may also cause acute sports injuries such as muscles, tendon strains, or ligamentous sprains. In principle, we should try to climb with static and balanced movements, avoid extending the limb to the limit, and we must choose to give up when we feel a little pain.

How to prevent climbing injury?

1, warm-up before exercise is the primary task of preventing sports injuries. In terms of climbing, you can climb the simple route on the cross wall for 2-3 minutes to promote blood circulation until the body is slightly sweaty, but the principle of the arm is not to be hardened (pump).

2, in order to increase muscle elasticity, to avoid strain, 20 minutes of soft exercise can be performed. The principle of stretching is as follows: Each movement is static for 10 seconds. Do not use strong pressure after the muscles are strained. Tendons have a feeling of being pulled but not painful. Keep the principle of lightness and slowness while performing and keep breathing deeply. Repeat each action 2-3 times.

3, as far as possible to balance the climbing movements, so that the pressure from the average share of the muscle groups, and gradually increase the training intensity, give the body a sufficient period of adaptation, to avoid stretching the joint to the limit, otherwise it will cause damage to the surrounding tendons or tissues.

4. Change the plan as soon as possible when you are injured. Do not make the patient's condition worse by asking for good intentions. No matter how subtle the symptoms are, you must remain vigilant and actively guard against it. Do not ignore the symptoms of inflammation, swelling or pain, otherwise it will delay the recovery of the affected area, do not rely too much on analgesics, because of swelling and pain, it will also cover the warning issued by the affected department, and reduce self-immunity.

5. It is true that the training intensity is determined according to individual ability. In order to balance muscle development, it is necessary to train the strength of antagonistic muscles at the same time, and to exercise flexibility training on the muscles during exercise to avoid injury.

6. If the point is not within the range of force loading, do not be complacent, do not perform actions that exceed the physical load due to pressure or expectations of the audience, train the correct training methods, and correct the climbing style or habits that are vulnerable to injury.

7, the correct training plan can not only avoid the occurrence of sports injuries, after injury, the appropriate adjustment of the training plan can help the rehabilitation of the affected area. In order to fully restore the physiological condition, a rest day must be placed on a series of days of climbing. In principle, explosiveness training must be conducted every two days; strength endurance training can be continued for two consecutive days, but there must be an equal number of rest days; muscular endurance training can be After 3 to 6 days in a row, rest for 1 to 2 days.

8. There must also be enough rest time between each route when climbing, generally 5-10 minutes.

9. Avoid repeating the same action or choosing a fixed type of course when training.

10. If the body feels abnormal, please give up in time: the joint is stiff and the range of motion is reduced, local pain, especially joints. Pain continues. Physical performance has always been poor. He feels stiff or sore when he gets up. Even after a break, physical fitness cannot improve. Poor coordination, bones, muscles, or joints are deformed, and limbs feel pain or numbness. Although training continues and gradually increases, physical fitness does not increase.