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Rock
Climbing Injuries
and Massage
The
popularity of rock climbing has dramatically
increased in the past decade.
Novices
in Seattle can start climbing at the wall at The
Mountaineers Club, Stone Gardens in Ballard, or
REI's pinnacle. Extreme climbers may
be climbing very demanding, intense rock
faces, like Ed did last September when he
climbed Yosemite's North Face (see article
above).
Climbing
Injuries
Common
injuries associated with climbing are:
leg
injuries,
injuries
associated with falling,
Rotator
cuff injuries
(http://www.metamorphicmassage.biz/news.html
8/08),
Elbow
tendon (epicondylitis) (3/08),
overuse
injuries to the hands, fingers
and wrist, like Climber's finger and
Carpal Tunnel Syndrome
(Summer
'04 ) ( 25% of climbers have CTS).
Some
of the most common overuse
injuries to the
fingers are strains to the
ligaments,
joints,
or the finger
pulleys.
Finger Collateral Ligament Strain - strain of
the ligaments (tissue that connects bones)
supporting the finger joints.
Interphalangeal (IP) Joint Effusion -
inflammation of the finger joint and a build-up of
fluid in the joint capsule, which can lead to
arthritis.
Climber's
Finger - damage to the flexor tendon pulleys
that encircle and support the tendons that cross
the finger joints, esp the PIP, the joint second
from the finger tips.
Usually
Climber's Finger is a chronic
process, resulting in constant low grade pain.
However, it is also possible for the injury to
occur due to a single episode of stress on the
hand tendons. This may be accompanied by a loud
snap or giving way. Occasionally the force may be
so great that the tendon ruptures.
Why
do finger
injuries
occur:
There are many reasons these injuries
occur:
*inexperienced
or undertrained climbers pulling on small pockets
in the rocks,
*propelling
oneself upwards using feet and
extending hands to grab onto a hold (called
dynos)
*falls
Treatment:
Treatment
of Climber's Finger is controversial, as
physicians differ on how aggressive treatment
should be.
Prevention:
Taking
preventative steps, such as getting massage
and taping of the extremities before pain
develops may help to prevent injury.
Using
climbing techniques that do not put too much
pressure on one hand or finger at one time, can
play a big part in avoiding injuries. Many indoor
climbing facilities use large hand-holds, allowing
the climber to maintain a good grip while putting
less pressure on their fingers.
Intelligent
training and intense stretching programs help
avoid injuries as well as allow for fluid movement
while climbing.
Massage
can help prevent injuries to the
hands.
Massage
reduces lactic acid, fatigue, and muscle tension. Massage
stretches out contracted and restricted tissue; and, relieves swelling,
thus reducing pain and increasing ROM (range of
motion).
Massaging
the flexor and extensor muscles in the forearms
helps improve strength, and grip and achieve
higher levels of climbing ability. Rock climbers
also benefit from massage to the rest of
their bodies, especially their hands, wrists and
quadriceps.
Massage
can be used before and/ or after climbing to boost
performance, climb harder and faster and
reduce injuries.
http://www.rmsportsmassage.co.uk/Welcome.html
http://www.rock-climbing-for-life.com/sports-massage/
http://www.sciencedaily.com/releases/2006/11/061101151324.htm http://www.trails.com/how_1337_dyno.html#ixzz1FOl37sxP http://www.camp4.com/rock/index.php?newsid=236
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