Bouldering Essentials – Proper Ways to Prevent Finger Deformities and Ligament Strains

Bouldering Safety Notes:

1. Warm up thoroughly to avoid muscle or ligament strains, or sudden falls due to stiffness during climbing caused by insufficient warm-up.

2. Avoid climbing routes significantly beyond your current ability level. Do not obsessively attempt overly difficult routes, especially those requiring large, dynamic movements.

3. Read the route carefully before climbing. Identify the crux sections and anticipate your potential fall direction and landing zone.

4. Ensure the area directly below the route and your potential fall path is clear of other people before starting your climb.

5. Make it a habit to scan the landing zone below you before topping out or initiating a descent from the wall.

6. Route setters must prioritize climber safety when designing problems.

7. Climb within your limits to minimize the risk of finger deformities, finger ligament strains, and inflammation.

Experience-Based Tips:

1. When preparing to dyno or latch a small hold with one hand, ensure your other hand and core are fully locked off. Avoid suddenly shifting your entire weight onto the hand grabbing the small hold. Practicing body tension and weight distribution on the wall is crucial.

2. Novice climbers (within their first six months) should generally avoid pockets and monos (single-finger pockets), especially when making dynamic moves to them.