5 Strategies to Climb Injury-Free

In this video, I share five strategies that have kept me 100% injury-free for my first three years of climbing, allowing me to progress steadily and healthily.
1️⃣ I share my warm-up routine, incorporating cardio, dynamic stretching and mindful climbing on easy terrain.
2️⃣ I touch upon post-climbing static stretching, enhancing tissue mobility and range of motion.
3️⃣ I outline my injury prevention routine, focusing on static stretching, strength and antagonist training.
4️⃣ I cover efficient recovery to keep climbing regularly, emphasising the importance of nutrition and rest.
5️⃣ I talk about self-awareness and mindset. Recognising signs of overtraining, maintaining a training journal and setting realistic goals are essential.
The Injury Prevention Routine
Circuit 1
- Scapular retractions
- Hamstring band work
- Finger curls
Circuit 2
- Standing W’s
- Hollow rocks
- Wrist curls
Circuit 3
- Reverse curl
- Stiff Leg RDL’s
- Side plank
Bonus
- Sumo Squats
- Additional stretching
Chapters:
0:00 Injury-Free for 3 Years
0:21 Causes of Climbing Injuries
0:35 Table of Contents
0:53 Strategy 1: Warming Up Before a Session
3:02 Strategy 2: Stretching After a Session
4:25 Strategy 3: Injury Prevention Routine
6:52 Strategy 4: How To Recover
8:24 Strategy 5: Injury-free Mindset
10:28 Wrapping Up

[@lizzzychan]

This video is really good!!!!

[@kobedeschuytter4654]

Thanks for the tips!

[@walrusclimbing]

You're welcome, Kobe! Time to get rid of the tape for life!

[@climbing_thomas]

woah, that was such a cool video! and i really appreciate the tip for mental rest too! thank you so much for putting that video together!

[@walrusclimbing]

Glad it was of value to you, Thomas! I think a strong mental game can benefit climbing progression in many ways and that it's key to turn it into a long-term hobby for young adults or older folks that are new to the sport.

[@OurIslandLife]

Great video! So interesting! Will definitely apply those tips next time we go climbing!

[@walrusclimbing]

Great! I expect a video with 5 strategies to stay snake bite-free 😨

[@OurIslandLife]

⁠@@walrusclimbinghahahahaa there’s only one strategy: “WATCH WHERE YOU PUT YOUR FEET” 😂😵‍💫

[@walrusclimbing]

I'll never accept that that's my only option to survive the innocent act of getting mangoes. @@OurIslandLife

[@stielbelgie]

Very useful!

[@walrusclimbing]

Glad to be of assistance!

[@stefpieters1059]

Thanks Sam!
Might need these tips again when I decide to go hard again post IronMan.
Back to beginner days 😅

[@walrusclimbing]

Pure talent tho ;)

[@onemoreboulder]

Well hello there 😂 5:30
Nice video Sam, stay injury free! Groetjes Timon

[@walrusclimbing]

New character unlocked? ;)

[@onemoreboulder]

@@walrusclimbing you still need a climbing villain right? 🫠

[@walrusclimbing]

Someone who shows up, climbs two easy boulders and hops on my project? No, thanks!!!!@@onemoreboulder

[@onemoreboulder]

@@walrusclimbing 🤣🤣🤣

[@lizzzychan]

Seriously good advice, thanks for sharing!! 🫶🏻

[@lizzzychan]

The video is really to understand as well. One of my favourite climbing channels 🥰

[@walrusclimbing]

Thanks for watching! 😊

[@walrusclimbing]

Joepie @@lizzzychan