Climb Injury Free: Shoulder Impingement – Part 3 – Improve Mobility

Go from pain, inflammation and tissue overload to gain full mobility, strength and eventually pain-free climbing movement.

By Dr. Jared Vagy | November 7th, 2017

Sasha DiGiulian, Céüse, France. Photo: Jensen Walker, courtesy of Dr. Jared Vagy / “Climb Injury Free“.

 

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. It is featured in the new book by Dr. Jared Vagy DPT, “Climb Injury-Free.”

 

The Rock Rehab Pyramid

 

Rock-Rehab-Pyramid-The-Climbing-Doc-web

 

Improve Mobility

 

In Shoulder Impingement Part 2 we covered pain, inflammation and tissue overload, the first phase of the Rock Rehab Pyramid. Now we’ll take a look at mobility, the second phase of the Rock Rehab Pyramid. Once the injured tissues are unloaded, it is important to reintroduce them to pain-free range of motion.

If you rest, immobilize and limit your motion after an injury, you may be doing yourself more harm than good. Over the past 10 years, abundant research has surfaced about the importance of moving injured tissues and not to immobilize them. The increased circulation, range of motion and muscle activity that is gained through movement can aid in the healing process. However, movement isn’t the answer for some injuries. Examples of injuries that need immobilization are fractures, high-grade sprains/strains and dislocations.

Watch the two videos below featuring Josh Levin and Sasha DiGiulian. The videos show you two “mobility” exercises from the Rock Rehab Pyramid that treat shoulder impingement.

Stay tuned for “Shoulder Impingement – Part 4 – Increase Strength” next week!

 

Mobility Level 2

 

Mobility Level 3

 

Dr. Jared Vagy is a doctor of physical therapy and professor at the University of Southern California. His book, “Climb Injury Free: A Proven Injury Prevention and Rehabilitation System” teaches you how to climb even stronger without getting hurt.

For more information, visit: theclimbingdoctor.com.


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