Shoulder Impingement Protocol
Rock Rehab Pyramid
The Shoulder Impingement “Rock Rehab Pyramid Program” is a step-by-step rehabilitation and injury prevention plan designed specifically for rock climbers who have pain in the front of their shoulders. The goal of the four-phase process is to take you from the pain, inflammation and tissue overload stage to gain full mobility, strength and eventually pain-free climbing movement.
- How to get out of pain
- How to unload tissue with tape
- How to strengthen the area
- How to avoid injury again
Signs and Symptoms
- Dull ache in the front or side of the shoulder
- Painful to lie on the shoulder
- Discomfort lifting the arm, reaching across the body and behind the back.
The tendons in the shoulder slide through a very narrow passageway and attach to the shoulder bone. Impingement occurs when the space between the bones in this passageway is reduced. This can occur from repetitively moving the shoulder into a stressful or suboptimal position. When this occurs, the bones in the shoulder pinch down on the tendons and cause shoulder impingement.
Goals of the Shoulder Impingement Rock Rehab Program
- Decrease shoulder impingement with therapeutic taping techniques.
- Improve mobility of pectoralis muscles that pull shoulder blade forward.
- Regain pain-free shoulder range of motion.
- Strengthen the muscles that stabilize the shoulder and shoulder blade.
- Mirror rock climbing movements with additional trapezius muscle exercises.
- Emphasize climbing movement patterns that help you avoid further injury.
The Rock Rehab Pyramid
The Rock Rehab Pyramid was developed by Dr. Jared Vagy, doctor of physical therapy, University professor, and published author. The videos will take you through a step-by-step injury prevention and rehabilitation protocol based on the location of your pain or soreness.
- Identify where it hurts
- Access the videos on your smartphone, tablet, or computer
- Unload, mobilize and strengthen
- Improve your climbing technique
- Prevent injury recurrence
Recommended Rehab Tools
The Rock Rehab Programs were built specifically for rock climbers. It is for this reason that any tool that is used in the program can either be bought as a rehabilitation tool or created from retired climbing equipment or household items. If you use retired climbing equipment or household items, it will be referenced in the videos as a “dirtbag substitution.” Below you will see a list of rehabilitation tools recommended for the Shoulder Impingement Program.
About the Climbing Doctor
- Doctor of physical therapy.
- University of Southern California professor.
- Residency trained in orthopedics and fellowship trained in movement science, totaling 9 years of concentrated study.
- Board certified orthopedic clinical specialist.
- Certified strength and conditioning specialist.
- Numerous articles on preventing injuries in DPM, Climbing and Climb Magazine.
- Author of Climb Injury-Free
- Lectures internationally on injury prevention.
- The youngest doctor of physical therapy in the country to achieve the level of fellowship training in movement science, publication status and University teaching credentials.
Sample Shoulder Impingement Videos
These are videos from the actual Shoulder Impingement Rock Rehab Pyramid Program.
Shoulder Impingement Mobility Level 2: Pectoralis Stretch
This exercise increases the flexibility of the pectoralis muscles in the chest to allow you to more easily open your shoulders
Shoulder Impingement Strength Level 2: Bent over T, Y and L
These exercises increase the strength of the rotator cuff, lower trapezius and middle trapezius to help stabilize the shoulder.
Get The Companion Book to This Program
The “Climb Injury-Free” book will teach you how to diagnosis, treat and prevent the 10 most common climbing injuries in step-by-step chapters. Learn exclusive injury advice with over 30 profiles from top professional climbers including Adam Ondra, Sasha DiGiulian Sean McColl, Jonathan Siegrist and many more. Now you can utilize the system used by thousands of climbers worldwide and see the results for yourself.
- Prevent climbing injuries before they happen
- Learn how to rehabilitate the 10 most common climbing injuries
- Discover the 30 incorrect movement patterns that cause injury
- Train smarter and climb stronger in a fraction of the time
- Push your ability to the next level without getting hurt