How Rock Climbing Affects Your Hands and Fingers: What You Need to Know

As a climber, you probably already know that your hands and fingers take a lot of strain during climbs. But did you know that climbing can lead to changes in the bones and joints of your hands? A study by Blackwell Publishing Ltd explores the factors that influence these osteological changes (changes in bone structure) and sheds light on how climbing impacts your hands and fingers over time.

Let’s dive into what this means for you as a climber and how you can take care of your hands and fingers to stay injury-free.

What Does the Research Say?

The study looked at rock climbers and examined how long-term climbing affects the bones and joints in their hands and fingers. It found that climbers experience significant changes to the structure of their hands and fingers, which could be linked to both the intensity and frequency of climbing. The study identified a few key factors that influence these changes:

1. The Type of Climbing You Do
   Climbing can involve a lot of stress on your hands, especially when using certain holds. If you regularly use crimping grips (where your fingers are bent in a "C" shape) or pinches (where you squeeze between your thumb and fingers), these movements can put extra strain on the joints and bones in your fingers. Over time, this can lead to changes in the bone structure and the potential for injuries like joint degeneration or tendon issues.

2. How Often You Climb
   Climbing frequently can speed up the process of these bone changes. The more often you climb, the more pressure your fingers and hands experience. While this doesn’t necessarily mean you’ll get injured, it does increase the likelihood of developing certain conditions like arthritis or tendinitis.

3. Age and Experience Level
   Climbers who start climbing at a younger age or continue climbing for many years may experience different bone changes than those who take up the sport later in life. Younger climbers often see more significant bone development, while older climbers may experience wear and tear. However, experienced climbers who have been at it for a long time tend to develop stronger, more resilient hands, as their bones and tendons adapt over time.

4. Climbing Technique
   Proper technique is key to avoiding excessive strain on your hands and fingers. If you’re using poor form or overexerting yourself with tough grips, you may be more prone to joint and bone issues. For example, overusing your fingers by relying too heavily on crimping can lead to changes in the bone structure and could eventually cause injury.

What Can You Do to Protect Your Hands and Fingers?

While the research shows that climbing does impact your hands and fingers, there are several steps you can take to protect them and prevent injury:

1. Warm Up and Cool Down Properly
   Always warm up before climbing to get your muscles and joints ready. Stretch your fingers and hands to increase flexibility and blood flow. Cooling down after climbing can also help release tension and promote recovery.

2. Vary Your Grips and Techniques
   Try to avoid relying too much on one type of grip, especially crimping. Use a variety of holds and techniques to reduce stress on your fingers. For example, try open-handed grips or use pinches to balance out the pressure on your fingers.

3. Incorporate Finger and Hand Strengthening
   Strengthening your fingers and hands can help prevent injury and improve your climbing performance. Consider doing finger exercises, such as using a grip trainer or performing finger rolls, to build strength. Additionally, exercises that target your forearms and wrists can support your overall hand health.

4. Take Rest Days
   Climbing frequently without giving your hands time to recover can increase your risk of developing bone and joint issues. Make sure to schedule rest days to allow your hands and fingers to heal and rebuild.

5. Listen to Your Body
   If you feel pain, soreness, or discomfort in your hands or fingers, don’t push through it. Ignoring early signs of injury can lead to long-term damage. If necessary, seek treatment from a physical therapist who specializes in climbing injuries.

The study by Blackwell Publishing Ltd highlights how rock climbing can lead to changes in the bones and joints of your hands and fingers, but with proper care and technique, you can minimize these effects. By listening to your body, mixing up your climbing techniques, and giving your hands time to recover, you can continue to enjoy climbing without putting unnecessary strain on your fingers.

If you’re dealing with any hand or finger pain or want to improve your climbing performance, consider reaching out to us at Atomic Physical Therapy. Our team of experts can help you optimize your strength and prevent injuries so you can keep climbing safely and effectively. Book your free 15 min discovery visit here.

Blackwell Publishing Ltd. (2007). Factors influencing osteological changes in the hands and fingers of rock climbers. Journal of Sports Sciences, 25(9), 1039-1047.