Climbing forearm pain. Usually, tendonitis is the culprit. its not your pulley, its the tendon running from your fingertips to the muscles in the forearm and its a strain! had this 2 times and it takes time to heal and also it is better to move the finger so climbing is fine AS LONG as you climb with very little weight on that finger (tape it away but still use it on jugs and so on, my 1st strain took 1,5 months to dissapear completly, the 2nd about 3 Learn how to prevent common climbing injuries and effective treatment approaches for faster recovery and long-term climbing health. Jan 25, 2022 · This complete eight-phase training series will coach you through specific workouts based on periodization, a proven approach to training that results in peak climbing performance on the rock and in the gym. The pain is on the mid-point between my wrist and elbow on the lateral side of both forearms. Take six weeks off, avoid chinups and pullups in this time Jan 1, 2025 · Most climbers with a TFCC injury feel pain on the pinky side of the wrist. Perhaps in Spain, over Christmas, when her father plans to take her back to Oliana. Forearm pump, or chronic exertional compartment syndrome (CECS) is a condition that causes forearm pain often accompanied by numbness and tingling in the hand. Moved PermanentlyThe document has moved here. I think i stopped having ridiculously sore forearms after about 2-3 weeks. But what does that even mean? How do you know you have it? And what can you do to treat it? What is the TFCC? 1,2 The TFCC is a cartilage structure on the pinky side of the wrist that Moved PermanentlyThe document has moved here. Jun 4, 2020 · Most climbers have felt their elbows in their climbing career. Nov 29, 2024 · Forearm pain can stem from injuries, repetitive strain, or nerve compression. I’ve noticed that my main limitation has been bicep soreness, both as it arises over the course of a session and how I still feel sore climbing two days or less after another climbing/gym session. Sep 27, 2012 · Ten Sleep Canyon rises into the mountains starting about six miles east of town and has grown in the past couple of decades into one of America’s top summer rock climbing destinations, with more than 800 bolted routes. Don't push into any pain >3-4/10. , toured around Colorado with it, and then went back up to Canada for a bout with the Bugaboos in mixed conditions. engaging lats, pecs and delts and more to stop the arm being pulled out of place. After about a month of sending 5. Certain positions and tasks can improve/worsen symptoms, but in general, pain will be worse when using your biceps, during overhead Forearm muscle exercisers help both forearms and fingers and thumb develop strength and endurance which is very important for all types of climbing. If the pain persists after 4-5 days then go see a doctor or physio. I have the same problem when I do pull ups. Thanks in advance! If you are involved in an arm dominant sport such as climbing, rowing and tennis, this can lead to further tightness in your neck and forearms. It occurs most commonly in prolonged motocross riding. Many climbers have probably felt that shooting pain traveling from their wrist up their on after climbing hard. 10 votes, 18 comments. ” Already, Chik says she is “ready for the next challenge”: an 8c+ (5. It can happen to any tendon in the body. Seriously don't do back to back high intensity sessions. “I’m sure she is going to be a very good climber in the future. Description: For about 2 to 3 weeks I have had a pain/soreness in the anterior forearm area highlighted, not near the surface but deep in what feels like the center of the forearm area highlighted in the picture--there is zero pain in pronated curls at any point; there is Aug 14, 2014 · Doing a ton of what you love (climb, train, climb, climb, train, repeat) naturally makes muscles tight, sore, and knotted—especially those forearms! Without effective recovery, you can experience a drop in performance, an increase in pain, or even worse, injury. This is how I interrupted the burnout cycle and fell back in love with climbing. May 1, 2024 · Forearm pain can happen for many reasons, such as an injury, overuse, nerve entrapment, and arthritis. It's caused by a vicious cycle of increased swelling and decreased blood flow to the muscles Forearm stretching and recovery ? What is your opinion on importance of forearms stretching in climbing? I am asking cause my forearm is usually the only part in my body that can't regenerate ~48h after training (still bit sore) which lowers my performance on next training. opposite side to my palm) about half way between my elbow and wrist I'm experiencing pain. You'll be amazed how quickly your strength improves. Below are some common signs and symptoms: Pain along the palm side of the fingers (sometimes extending into palm or forearm) Mild swelling compared to opposite fingers/hand Decreased grip strength while climbing Tenderness in the fingers while gripping/grasping objects Soreness that persists hours to days after climbing Assessment As tenosynovitis results from overtraining, one of the most Nov 17, 2023 · Wrist pain following a training injury is probably referred from the climber's palm or forearm. hoopersbeta. Feb 5, 2021 · Rock climbing places substantial stress on the upper extremities and can lead to unique injuries not common to other sports. In a neuromuscular forearm, long term compression of the forearm can lead to numbness, feelings of pins and needles, loss of power and more dire and debilitating injuries such as carpal tunnel syndrome. Discover common causes, symptoms, and when to seek medical care. avoid aggravating exercises) 3 finger drag / open hand hangs on hangboard Finger rolls Full range of motion exercises Resting for 7-10 days usually resolves pain and irritation completely… but most can’t reasonably do this because it comes back immediately and hand strength and technique goes to crapper Things [can . In this article we’ll be covering the different ways to recover forearms after a bouldering or climbing session, along with ways to mitigate forearm pain in the future. Allow at least one day for recovery. Apr 5, 2025 · Many climbers experience forearm pain, particularly after a session; this article addresses this common issue along with the concept of "forearm pump," why it occurs, and methods to alleviate it. May 16, 2019 · I have no pain unless I pull directly on my ring finger alone, it’s still as sharp and acute as it was 2 weeks ago and the pain shoots up into my forearm. An understanding of the sport, accurate diagnoses, and appropriate treatment protocols are critical to maintain climbers’ competitive abilities. It’s been a while since we have been able to climb inside and you may or may not have kept up training at home. Additionally, it provides a guideline to help understand the course of conservative rehab following surgical intervention of a distal biceps tendon rupture. The good news is, you can probably climb. Effective Brachioradialis Muscle Stretches to Relieve Pain Stretching is a key part of keeping the brachioradialis muscle healthy and preventing pain. I had my ring and middle finger in a small pocket yesterday and when I went to move, I heard and felt a pop in my forearm. The muscles, ligaments, and joints of your shoulders and arms play a key role in effectively moving the body as you scale a rockface. Oct 15, 2023 · Do you have sore forearms after climbing? The pump of rock climber forearms refers to a phenomenon when your muscles basically contract really hard and restrict blood flow. However, applying warm or cool packs, taking pain relief For those that have dealt (or are dealing) with forearm pain, what do you do prior to climbing to minimize injury? Have a recurring injury on the outside of my forearm (think flexor carpi ulnaris area). Forearm pain when releasing grips Hello! I have reoccurring problems with shooting forearm pain (lasting for a few seconds) when releasing the grips as I climb. Whether you've got climber's elbow, epicondylitis, tendonitis, tenosynovitis, pulley rupture, or finger pain, this blog will help you overcome your climbing injuries. The pain is especially noticeable during ulnar deviation (moving the wrist toward the pinky) or extending the wrist under load. May 5, 2025 · Whether you’re hiking through a downpour to get to the sport cave, climbing steep water ice mid-winter, or just living in the Pacific Northwest, a good hardshell jacket and pants can make or break your day. 19 hours ago · Since 1970, Climbing Magazine has been the voice of the climbing world, publishing climbing news, interviews, features, opinions, and advice. Fortunately, most of the things that can cause forearm pain can heal on their own, but there are In this article we’ll be covering the different ways to recover forearms after a bouldering or climbing session, along with ways to mitigate forearm pain in the future. Looking for any short term stretches, exercises or solutions for those who may have been in a similar position. The pain is deep in my forearms and making a fist or opening my hand is agonizing when it happens. Get more of it. Furthermore, developing forearm muscle imbalance and muscle adhesion (trigger point) often contribute to elbow pain and exacerbate injury. com/finger-tool🩹 $19/MO SCIENCE-BACKED INJURY RECOVERY PROGRAMS: https://www. Aug 22, 2014 · It's called rest. What else should I try? Do I need to rest it more? Id like to go back climbing on saturday, but if my arms arn't better I don't think I'll be able to. Riley is a focused climbing physiotherapist from Sydney Climbing Physio, and has teamed up with us today to help explain precisely what Climber's Elbow is, how it is caused, and how you can recover and get back to climbing at your full potential, as soon as possible! Hello fellow climbers. Let your hand flop where it will. I have a tweak in my right forearm for last few weeks and wanted to see if anyone has dealt with a similar nagging issue. Tendons are a hot topic in the climbing world and with good reason. Work a grid pattern, pressing just to the point of pain then releasing after five seconds; describe a series of pressure points from wrist to elbow. Here’s How I Overcame It. Apr 4, 2022 · Create a loose fist with one hand and rub the knuckles down the forearm of the other, twisting slightly. Jul 25, 2025 · “She told me she likes climbing very much,” Veronica says. Treatment depends on the cause. This is the inflammation of the lining of the tendon sheath around a tendon. The issue is all the magazines, and info on the internet try to pass this off as "tennis elbow" while tennis elbow can be a serious climbing problem. If you have been to a Feb 15, 2022 · Forearm stretches are one of the most commonly used self-treatment techniques among rock climbers. Today we are going to take a deep dive into medial elbow pain with Riley Hoare. However, it is far more common to overuse this complex during repetitive use causing low grade persistent wrist pain and instability. Went to google, found very Apr 26, 2023 · Rock climbing is a full body sport — however, a lot of the work comes from those powerful upper extremities. Dec 25, 2018 · The pain in my forearms isn't a normal pump you get from climbing, it is normally painful enough to wake me up in my sleep, and I've had it last up to two weeks (though more commonly it lasts a couple of days). Apr 25, 2025 · Whether you’re climbing in Argentina, Alaska, or Nepal, climbing permit fees help fund high-altitude ranger camps, seasonal staff, mountaineering information, and a clean mountain environment. The stiffness should ease after 3-4 days. Sounds like a strain of one of the forearm flexors in your arm. Nov 27, 2024 · In a climbing situation it can be injured after a fall onto an out-stretched hand. Ive been doing some reading about FDP muscle and tendon (flexor digitalis profundus) and this sounds about spot on. 12 in 2017. Signs and Symptoms Long head of the biceps tendinopathy is often associated with pain in front of the shoulder. If just climbing doesn't seem to be helping doing some eccentric wrist curls could help as well. Like others have said, it's tendonitis. I immediately let go and came to the ground. Pain can vary in intensity depending on the state of the tendon, how long the issue has been going on, and what you have done to manage your symptoms. The first and most important question when it comes to tendon pain is: should I rest it or load it? Jul 2, 2024 · Learn how to avoid the most common climbing shoulder injuries, how to safely recover and how to keep climbing with a shoulder injury! Compartment Syndrome This rare but serious condition involves increased pressure in the forearm, which can affect blood flow and damage the brachioradialis muscle, causing pain and weakness. Climbing physiotherapist and MSc manual therapist Simon Deussen shows in today's article useful information and exercises for mobilization, stretching and strengthening the elbow. Forearm tightness I’ve recently gotten into bouldering, and have been pretty much every weekend the last couple of months. It is often injured when there is either a distraction force at the wrist and forearm. Climber's Elbow also known as golfer's elbow. But how effective is this technique for helping people with wrist pain? Research has shown time and time again that static stretching of muscles does NOT improve muscle How is your posture out of climbing? Is pain same on the slab, 0deg, 15deg and the cave? I did get some pains for a few weeks at one time and I think I had to make the conscious decision to brace my shoulders more, e. Try some forearm stretches too plus maybe some anti-inflammatories. Section 2: Lateral elbow pain part 1, lateral elbow pain part 2, medial elbow pain, posterior elbow pain, and anterior elbow pain Instructor Jared Vagy is a doctor of physical therapy with a focus on treating rock climbing injuries. As long as it doesn't feel worse 24 hours later that's the right amount of stress. For example, mantling, where the climber’s wrist bears weight in an extended position, can be painful. You haven't been climbing very long and your connective tissue isn't adapted to the stresses of climbing. truei have the same pain you have Started climbing a year ago coming from a non sportive background to doing 5 days/ week of gym training and climbing This forearm pain that occurs when releasing grip slowly creeped in when i added campus boarding and hangboarding on top of the 3/4 days of heavy bouldering i was doing in my training regimen. There are some popular methods of quick recovery during a climb, such as shaking the arms out overhead, below the heart, or even a specific prescription of both for a certain time (G-Tox). May 14, 2025 · Climbing was sent a 30-liter Alpha SL in 2024. Learn about the causes of shoulder pain after climbing, evidence-based physical therapy treatments in Boulder, and exercises for prevention. The short of it is when I am doing any sort of overhand grip after I release I feel a deep pain on the top left side of my left forearm. Certainly the description of pain. It would be difficult to be at the climbing gym for more than one hour and not see someone stretching their wrist and forearms. 4 sets of 8 reps with 90 Hello and thank you if you take the time to read this! I’ve been climbing for about 2 1/2 years and in the past 9 months or so have developed chronic pain in my wrists and forearms bilaterally. com/ Dec 27, 2024 · Basically, on the top of my forearm (i. When I started climbing, my limiting factor was forearm pump, but within a few Whether you've got climber's elbow, epicondylitis, tendonitis, tenosynovitis, pulley rupture, or finger pain, this blog will help you overcome your climbing injuries. Although biceps tendon ruptures rare among climbing athletes, this article provides both climbers and clinicians a guideline to identify the injury if it occurs. With increasing popularity of the sport, hand surgeons are expected to see more patients with these pathologies. There wasn't really any pain when it happened, and today there is some pain, not intense by any means however. Aug 25, 2021 · Forearm pain can be really frustrating to deal with because of how often you need to use your arms. When a tendon is inflamed, it can cause swelling, pain, and discomfort. Apr 1, 2022 · A comprehensive treatment plan, written by a physical therapist and based on evidence-based research, to rehab your injured finger. Jul 5, 2024 · By understanding the causes of forearm pain, improving your climbing technique, and incorporating strength training and recovery practices, you can reduce the risk of injury and enjoy a pain-free climbing experience. Apr 18, 2025 · Learn how to treat elbow pain associated with tight muscles and sore tendons, often the result of muscle imbalance and/or overtraining of pull-up movements. I've mostly been doing roped climbing, focusing more on training endurance than strength, and working toward my goal of climbing 5. How to Build Your Own Climbing Wall. Symptoms usually occur during the activity and resolve with rest after the activity is stopped. As a result of this constriction, you’re muscles are no longer irrigated accordingly, and swelling starts to occur. C. e. Nov 8, 2023 · Curious what climbing elbow pain is? In this post, we’ll go over what climbing elbow pain is and how to treat it so you can rest easy and climb harder. Unfortunately, this leaves many climbers prone to pain or injury in… Continue reading Common Shoulder Pain and Injuries for Climbers Apr 7, 2020 · And with the increasing popularization of recreational climbing and its accompanying growth in the professional and Olympic worlds, scientists are finally starting to invest the time required to figure out exactly how we force our bodies to evolve when we power through just one more route in pursuit of pump. Essentially forces which pull these bones Aug 25, 2019 · First comment: The main things that help mine are: Less climbing (e. Oct 26, 2018 · Tame inside elbow pain and still train hard and crush your project with some simple movement tips, plus this preventive exercise. Get in a quick workout anytime. And with good reason: While climbing is a full-body exercise, fingers make the most contact with the rock, thus taking more abuse than other limbs, especially from pockets. We took it up pristine alpine granite above Squamish, B. Except for when I move my ring finger in certain way, such as pinching the finger tip of my Although wrist pain can arise from a number of different reasons, one of the more common causes of wrist pain in climbers is due to an injury to the triangular fibrocartilage complex of the wrist—the TFCC. ☝️ FREE FINGER INJURY SELF-ASSESSMENT: https://www. I have tried resting them and hot and cold. Another problem called tenosynovitis is linked to tendonitis. Tendonitis is when a tendon is inflamed. Nov 7, 2012 · What climbers fear most isn’t heights, falls, or mangled toes—it’s finger injuries. 11's left and right, I started to have bad problems from the elbow down in my right arm which came on pretty suddenly over the course of three or four sessions. The best thing you can do is continue climbing on it as tolerated to facilitate healing. Learn more about tendon health for rock climbers The forearm pain passed after around a month of avoiding crimps and hard slopers, but the finger injury remained for another month or so. Will start to flare up and I take a break. Jan 13, 2025 · Explore effective exercises, treatment options, and prevention tips for climber's elbow to reduce pain, prevent injury, and enhance your climbing performance. Follow-on climbing sessions would usually lead to reduced stiffness in your forearms each time as your body adjusts to the new stimulus. Any suggestions? If it helps, I’m 5’8” and 185 lbs May 3, 2021 · There are ways to prevent tendonitis so that it will not interfere with your climbing training program or upcoming climbing trip. Take care what you climb and as soon as you feel pain switch to something else. Dec 13, 2023 · Whether you're a core climber or typing away at a keyboard, every man can benefit from strong forearms with these Olympic-level workouts. g. I’ve been climbing for 6 months and climb about twice a week plus one gym session (strength training) per week. 14c) route. When I'm not climbing Sep 11, 2024 · Enhance your climbing performance with simple and effective forearm stretches that increase flexibility and help prevent muscle strain. The forearm and finger soreness gets better fairly quickly (at least for me) as long as you're consistently climbing. Burnout Hit Me Hard as an Elite Teen Climber. 5 Things Your Body May Experience When You Get Back Climbing And How To Fix It By Olivia Ratcliffe @olivialeeratcliffe - Instagram The walls are currently back open, current guidelines are in place and climbers can finally get back to pulling on plastic. It may also occur with weight lifting, rock climbing, and paddle sports. A guest contribution by Simon Deussen - owner of PhysioVision Zurich - Supported by Minimum bouldering and Gasworks climbing center When climbing, the The arm pump is known to all climbers as fatigue and pain in the forearm after climbing for too long. Dec 31, 2024 · How did our sport evolve in 2024? These were the nine biggest moments in climbing in 2024. Also balance with low intensity and endurance workouts. The key to quick recovery is flushing out lactic acid and metabolic waste, so you can come back the next day feeling fresh and In later stages, atrophy of some wrist and hand muscles may be observed While climbing: It may be harder to hold onto climbing holds Increased pain may be experienced in the medial elbow as you try to grip harder Heaviness in the affected arm Assessment A comprehensive series of assessment techniques can be used to identify the source of the Sep 25, 2022 · Check this blog post as we go over what PIP synovitis is and learn some helpful techniques you can use to rehab this particular finger injury. Jun 19, 2025 · For decades, Ultar Sar’s Southeast Pillar has been considered one of the most attractive and obvious unclimbed lines in the Karakorum range due to its stunning symmetry and steep, hard climbing all the way to the summit. After my first time climbing (monday) my forearms have been really sore. The struggle to find balance as a young athlete is real. Improve your climbing quickly with your own climbing wall. Aug 26, 2022 · Why are my forearms so sore after rock climbing? In many cases medial tendinosis is a gradual-onset overuse injury due to climbing and training too often, too hard, and, most important, with too little rest. Specifically this area. In this article we’ll be covering the different ways to recover forearms after a bouldering or climbing session, along with ways to mitigate forearm pain in the future. No matter what I do, my forearms get sore within like 10 minutes, and while I can still climb, I find that gripping is difficult. Jul 27, 2025 · An expert guide to climbing shoulder injuries. Oct 28, 2017 · Have outside elbow pain? This five-part series will help you gain full mobility, strength and eventually pain-free climbing movement. iqwvphzslkfcmjzoscpbnovjfqzqdtbmhhhrcvavqyivvawxoxwrjvd
