Why Climbers Shouldn’t Ignore Shoulder Instability — And How PT Can Help
5-min read
For climbers, strong shoulders are everything. They power you up overhangs, keep you steady on crimps, and protect you when you’re locked off on sketchy moves. But what many climbers don’t realize is that their shoulders are especially vulnerable to instability, a problem that can quietly build over time and eventually derail training or lead to injury.
What Is Shoulder Instability?
Shoulder instability happens when the head of the humerus doesn’t stay centered in the socket during movement. Instead of gliding smoothly, the joint shifts or “slips” slightly, creating stress on the surrounding tissues. In climbers, this often shows up as:
A vague feeling of looseness or slipping during overhead positions
Achy pain after long climbing sessions
Clicking, popping, or weakness when reaching or pulling
A history of “minor tweaks” that never fully resolve
Because climbing demands extreme ranges of motion, repeated overhead loading, and high-torque positions, instability is common even in athletes without a history of dislocations.
Why Climbers Are at Risk
Research shows that climbers develop unique shoulder adaptations including increased external rotation and altered scapular mechanics which can predispose them to instability and injury if not balanced with proper training (Lopes et al., 2019). Add in high training volumes, campusing, or dynamic moves, and the rotator cuff and stabilizers may struggle to keep up.
Ignoring these early signs can lead to labral tears, rotator cuff injuries, or chronic shoulder pain that keeps you off the wall.
How Physical Therapy Helps
The good news: instability can often be managed and improved with the right approach. A climbing-informed physical therapist can help by:
Movement analysis: Identifying compensations in shoulder, scapular, and trunk mechanics specific to your climbing style.
Strengthening stabilizers: Targeting the rotator cuff, lower trap, and serratus anterior to restore balanced control.
Progressive loading: Safely returning to overhead and dynamic moves without flaring symptoms.
Education & prevention: Teaching strategies to warm up, structure training, and cross-train for long-term shoulder health.
With consistent rehab, many climbers not only get back to pain-free climbing but also notice improved performance on the wall thanks to more efficient movement and stronger shoulders.
Don’t Wait Until It’s Serious
If your shoulder feels loose, unstable, or just “not right” when you climb, don’t ignore it. Addressing instability early can prevent bigger injuries down the line and keep you training at your best.
At Atomic Physical Therapy, we specialize in working with climbers of all levels. Whether you’re dealing with shoulder pain or want a proactive movement assessment, our team is here to help you climb stronger, healthier, and longer.
👉 Schedule your free discovery call today and let’s get your shoulders back on solid ground.
