Climb Injury Free with the Rock Rehab Protocols
Rehabilitation protocols designed specifically for climbers
The Rock Rehab Pyramid is a step-by-step rehabilitation and injury prevention plan designed specifically for rock climbers. 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.
- Understand how to unload muscles and tendons with taping
- Learn stretching and strengthening exercises to perform
- Improve climbing movement to reduce injury risk
- Watch videos for every exercise and technique
- Learn a detailed daily rehab protocol
Step 1: Determine Your Injury
Disclaimer: The information on this page is not intended to diagnose or treat any medical condition. Always consult your physician or physical therapist before performing any assessment or beginning a rehabilitation protocol.
Each rock rehab page has a series of resource videos that you can use to determine whether or not you have the associated injury. This way you will know whether or not you are purchasing the correct program. Below are a few sample resource videos. Visit each individual injury page to view all videos related to the selected injury.
Step 2: Determine Your Rehab Category
You will use a table similar to the one below, but specific to your individual injury, to determine your rehabilitation category based on the results from your orthopedic tests. You will fit into a rehabilitation category (mild, moderate or severe) based on the number of tests that are positive.
Step 3: Start The Protocol
Once you have determined your rehabilitation category, you can begin the rock rehab protocol. The protocols contain a detailed timeline and step-by-step instructions. They utilize a four-phase system to unload the injured tissue, gain full mobility, improve strength and eventually return to pain-free climbing movement. The protocols can either be viewed within the program or downloaded as a PDF.
Sample Rock Rehab Videos
Below are sample videos from the actual Rock Rehab Protocol where professional climbers teach you efficient climbing movement and proper exercise performance. To view more videos, visit the specific rock rehab protocol page of interest.
Medial Epicondylosis Unload
Perform this taping technique to reduce the mechanical pull of the forearm muscles on the inside elbow tendon
Lateral Epicondylosis Mobility Level 3
Paint the Wall
Provides a dynamic stretch to the muscles and tendons in the front and back of the forearm and wrist.
Pulley Sprain Strength Level 1
Resisted Finger Expansions
These exercises are in the pulley sprain program, and they improve the strength of the finger extensors to unload pressure on finger pulleys.
Rotator Cuff Strain Movement Advice
Engage, Maintain and Step
This video is from the shoulder programs and gives movement advice on how to take pressure off of the rotator cuff while climbing.
Featuring These Pro Climbers
The exercises in the videos from the Rock Rehab Pyramid program are performed by the following pro climbers.
About the Climbing Doctor
- Doctor of physical therapy
- University of Southern California professor
- Residency trained in orthopedics
- Fellowship trained in movement science
- 9 years of concentrated academic study
- Over a decade of clinical experience treating climbers
- Board certified orthopedic clinical specialist
- Certified strength and conditioning specialist
- Numerous articles on preventing injuries
- Lectures internationally on injury prevention
- Author of best selling book Climb Injury-Free
Get The Companion Book
The “Climb Injury-Free” book is a perfect complement to these Rock Rehab Pyramid protocols. The 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