When we think of rock climbing and the injuries that may be associated with it, we tend to think of the upper limbs. And while injuries to the shoulders and elbows are common, so are injuries to the lower limbs – to the knee joint specifically.
The knee joint is an important joint as it supports much of the body’s weight while allowing for movement. It is formed by the large bone of the thigh (femur), a smaller bone in the calf (tibia) and the patella; together termed the tibiofemoral joint.
The structure of the knee, supports its function and the cartilaginous menisci found between the femur and tibia help to reinforce its structural integrity by dispersing body weight and reducing the friction produced during movement. Additional structures reinforcing the knee joint are the ligaments that help to align it. It’s no wonder that meniscal and ligament tears are quite common during rock climbing.
Drop Knee
Bending the knees in this unusual position brings the hips closer to the rock wall but places undue strain on inner surface of the knee as the femur rotates on the tibia, causing medial collateral ligament and meniscal tears.
Heel Hook
While a very effective climbing technique, this method uses the heels as a hook to flex the hamstring muscles causing the knee to turn outwards. If done incorrectly, this movement can be followed by a snapping of lateral and posterior collateral ligaments that hold the knee joint together as well as injury to the menisci.
To prevent injuries, stretches that engage the muscles on the posterior surface of the thigh are recommended as strengthening these muscles prevents slips or imbalances that could result in injuries.
Here are some measures you can take to keep your knees safe while you climb those rocks.
Warm-ups
A slow jog a few minutes before a climbing session ensures that your muscles and ligaments are engaged and more elastic right before any strenuous activity.
Floor Touches and Stretching
Standing on one foot with knees a little bent, using hands to reach for the feet of the opposite side. This and other stretches targeted at the hamstrings and rotation of the knees ensures that the hip and thigh muscles are strengthened and engaged.
Before any vigorous work out sessions, a good bout of warm ups such as mild cardio, core strength training is encouraged to prepare the muscles. Most importantly, remember to listen to what your body is telling you and don’t overexert yourself.
Book An Appointment
Always remember to consult a doctor if you get injured doing any physical activities or if pain from a previous injury persists.