Rock climbing is a dynamic activity that places unique stressors on the shoulder in ways many activities cannot replicate. 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. When these systems are stressed, injuries are more likely to happen.
How can shoulder injuries happen while climbing?
Injuries to the shoulder can occur for a variety of reasons due to the dynamic nature of the sport. Climbers are often tasked with pulling and pushing at the edge of the range of motion, supporting their bodies as they navigate the varying terrain of a wall. While our shoulder has exceptional mobility, if one is not strong throughout their range of motion it can put excess strain on the joint and tissues surrounding it. Additionally, except for climbing techniques like stemming, most movement at the shoulder is a pulling motion. This can develop muscular imbalances that can lead to pain and dysfunction long term. There also is always the risk of traumatic injury due to falling or slipping while on a pitch!
Common injuries to the shoulder include (but are not limited to):
-Rotator cuff strains
-Impingement
-Labral tears
-Muscular tears of the rotator cuff
What can I do to keep my shoulder healthy?
There are several things one can do to improve the health of the shoulder and minimize the risk of injury while climbing.
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Maximize your range of motion
Ensuring that you have full access to your shoulder’s entire range of motion is key to not only maximizing performance but also ensuring that there is no excess strain on your muscles and ligaments.
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Improve strength at the end ranges of motion
Climbing presents many opportunities to reach way outside your body and it is ideal to be able to have control of your body in these positions. Lack of strength in these positions can lead to instability and injury.
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Work those push-and-pull muscles
When training and preparing for climbing, make sure that you are strengthening your whole shoulder and not just the muscles that are pulling. If one group of muscles is working overtime it can place strain on the joint and leave you open to injury.
Working on these concepts can help improve your overall shoulder health and maximize your ability to conquer whatever challenges you may face while climbing!
