Rock climbing, kind of an extreme exercise, is more of a training of human strength, but many people do not know how to avoid rock climbing injuries, and here are some tips to help.
The most common injuries of rock climbing: minor trauma.
Most injuries of the muscles, tendons or ligaments are all start from the micro-trauma. As the symptoms are not obvious, such injuries should be accumulated more than a day before they become the incidence, but also because it is often ignored by the player themselves. When the body moves to the limit, muscle or tissue will be micro-trauma.
If the rest time is sufficient, this kind of injury is the normal result of training, it will not only restore automatically, but also help enhance muscle strength. But if the cumulative rate of micro-trauma surpass its recovery time, and piles up day by day, sports injuries will be generated. Once the injury is caused, even when training normally after that, the old injury may still relapse.
In addition to micro-trauma, sometimes the risky actions, such as: dynamic, inverted buckle, lock-type grasping the law, nailing upon rock holes, may also cause muscle, tendon strain or ligament sprain and other acute sports injuries. In principle, climbers should climb in static and balanced action, to avoid their limbs stretched to its limit, and you have to give up when feeling a little painful
How to prevent climbing injuries?
1, Warming up before exercise is the primary task of prevention of sports injuries. In the case of rock climbing, climb a simple route for 2-3 minutes on a cross-wall to promote blood circulation till the body is slightly sweaty, but do not go too much and your arms are not going to be pumped.
2, In order to increase muscle elasticity, to avoid injury, you can soften your limbs and trunk for 20 minutes of soft exercise. The principles of stretching actions are as follows: Each action is static for 10 seconds. Do not press hard after muscle is in tension. Tendon will have a feeling of being pulled, but not in pain. Keep the principle of light, slow, and kept deep breathing. Repeat each action for 2-3 times.
3, Try to achieve a balance of climbing action, so that the average pressure be divided by the muscle groups, and enhance the training intensity gradually to let the body have enough time to adapt to avoid stretching the joints to the limit, otherwise the surrounding tendons or tissue will get damaged.
4, Change the plan asap if you are in injury, do not attempt to achieve better results, less climbing time or keep finish the original climbing plan, more climbing will only deteriorate the situation. No matter how serious or how light the injuries are, be vigilant and be vigilant. Do not ignore the symptoms of inflammation and swelling, otherwise it will delay the recovery of the affected area, and do not rely on analgesics too much, although they relief pain of swelling, at the same time, they will also cover up the affected area issued by the police and reduce self-immunity.
5, Determine the intensity of training in accordance with the individual ability. In order to balance the development of muscle, train the power of antagonistic muscle at the same time, exercise muscles in the softness training, to avoid injury.
6, If the holding point is not in the range of stress, do not try to be ambitious to make the movement beyond the physical load. Climbers should cultivate the correct training methods to correct the vulnerable style or habit of climbing.
7, Correct training program can not only avoid the occurrence of sports injuries. When injuries occur, training programs, moderate adjustment can help the rehabilitation of the affected area. In order to help physical condition to fully recover, a rest day should be placed after a series of climb days. In principle, explosive training should be done for two days; strength endurance training can be done for two consecutive days, but an equal rest day is required; 3 to 6 days after the continuous, and then rest for 1 to 2 days.
8, Enough rest time is required for climbing between each route must also, that is 5-10 minutes in general.
9, Avoid repeated action or a fixed type of route for your training.
10, If the body condition is abnormal, please give up climbing. All the following performance indicates that you are in this situation, the joints feel stiff and the scope of activities is lessen, local pain, especially on the joints. Pain continues and worsen. Physical performance is always poor, feel stiff or have swollen muscles and pain when get up, physical fitness is still unable to progress even after plenty of rest. Coordination deteriorates, bone, muscle or joint in deformation, limbs feel painful or numbness, although the training is continued and increasing, but the body condition is not increased but decreased.