Starting Back After an Injury (or Any Break)
Have you ever come back from an injury only to virtually immediately reinjure that place or injure another body part – or do you know/have you heard of someone who has? It seems so unfair, to put all that time into rehabilitation and recovery, only to be sidelined again right away. Causes for this are usually pretty obvious. Either a) the injured area wasn’t fully recovered and ready to be climbed on again and/or b) the climber in question came back into climbing by doing too much, too soon, and the body wasn’t in shape or ready to climb at the same level as before the injury-mandated hiatus from climbing.
After an injury or any break from climbing, come back slowly and give it time, just like you would ideally with any new training program. Do less than you think you can, and stop way before you think you’re done. This is a smart approach when you’re adding anything new to your climbing/training; you don’t go for broke or to total exhaustion, diving in the deep end and hoping you can swim right away. Instead, you lightly dip your toes in the water and check the temperature, and then you wait for a day or two to see how your toes feel before you put your whole lower leg in the water. And then you wait again, and eventually, as you build up/rebuild your strength and fitness and technical skills and so forth, you will be swimming in the deep end, free from injury, and ready to head out into the open ocean and explore the world.
This can be very difficult, of course, because as soon as you have the go-ahead and you’re feeling better, it can be hard to put the stops on yourself to prevent reinjury or new injury. Give yourself a time/difficulty limit for each session, and stick to it, knowing that in time, you won’t need to be quite so regimented, but that it’s very important now. Don’t get pressured by the fun factor or friends into doing more than you planned – while this can be okay when you’re at peak fitness levels now and again, coming back from injury isn’t the time to push your luck. Remind yourself that you don’t want to get benched again and that a little bit of climbing every other day is way better right now than a glut of climbing followed by two months on the bench (or longer).
And, as mentioned before, keep all of what you’ve learned from your injury in your mind and your planning for future climbing and training efforts once you’re back to full capability. Draw on the experience and lessons of the injury so that you don’t get involved in a hateful cycle of regular reinjury or new injuries. Make sure you know what caused the injury as much as you possibly can and that you also have measures in place that will help you and your partners prevent such injuries in the future. In this way, you make the most of your injury and can actually make it into an overall positive experience rather than an entirely negative one – a process that I’ll delve into in greater detail in the following five entries, which will consist of personal case studies of injuries I’ve incurred as a climber.
This multipart series of blogs and articles starts here, in case you have to catch up – you’ll also find a full table of contents, complete with links, in that entry. My designation of each area as “easy,” “medium” or “hard” is purely subjective. I’ve arrived at the designations from my personal experience garnered from 20+ years of climbing along with observations I’ve made as a climbing coach/certified personal trainer. You may find some of the areas harder or easier to change. You also might not agree with me or my take on things. That’s fine – feel free to take it or leave it as you wish! Also, remember that the information I provide here is purely offered as advice and that no exercises or training program should be undertaken without receiving medical clearance from a healthcare professional.
One other caveat: As will be true for all of the entries and articles in this series, if you’ve already mastered or maxed out the topic at hand to the best of your ability level, you’ll reap far fewer benefits or none at all from my suggestions – good for you that you figured it out, but sorry I couldn’t help you out more. Happy climbing and training!