Things You'll Need:
- Safety harness
- Rock climbing shoes
- Helmet
- Tape
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Step 1
Wear proper equipment every time you rock climb. This means a safety harness, helmet, belay and rock climbing shoes. All your equipment should fit properly and be durable. Check your equipment prior to each climb to ensure it is in good condition.
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Step 2
Tape your joints. When you add tape around the wrists, between the finger joints and at the elbows it reinforces and supports the joints there. Since these areas tend to be stressed during climbs, it helps to have added protection.
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Step 3
Tell a friend where you'll be climbing and the duration of your climb before you begin. It's best to climb with someone else so you have the buddy system at work. If you opt to climb alone, always tell someone where you'll be and have a cell phone handy in case of an accident.
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Step 4
Warm up thoroughly before you start climbing. Many injuries occur due to cramped or strained muscles. You can help prevent injuries by warming up your muscles beforehand. Do some light cardiovascular exercise for five to ten minutes such as jogging or jumping jacks. After you warm up, stretch your muscles before you start your climb.
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Step 5
Plan your climb carefully. Make sure that you allot enough time to account for any possible delays, including fatigue. You don't want to be midway through your climb and discover you don't have much sunlight left.
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Step 6
Train for your climbs. You should maintain a regular training schedule in between climbs that combines cardiovascular, strength and balance exercises.
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Step 7
Listen to your body. If you need rest, take it. Do not push yourself past the point of fatigue as this will lead to sloppy climbing and potential injuries. Tendinitis, caused by overuse of the tendons, is common amongst climbers who do not rest adequately between climbs.
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Step 8
Know your body. If you have shoulder issues, avoid caves. If your wrists have been hurting, avoid one-finger pockets. As a general rule, avoid climbs and holds that cause you any pain.
