Rock Climbers Can Promote Healing on Rest Days
Get Rock Climbing Again Fast with Climbing Salve, Stretching, & More
All rock climbers know (or should know) that rest days are an absolute necessity for rock climbing recovery. But beyond logging the necessary couch time, several additional measures exist that can promote healing and potentially decrease days off. Rock climbers who incorporate the five suggestions below might discover that they recover faster from rock climbing than previously.
Save the Skin - Climbing Salve or Lanolin Cream
Sometimes, every muscle in a rock climber’s body can feel healed, yet the skin on the hands and fingers is still so sore or torn up that climbing isn’t possible. Work to avoid this condition by first filing and/or clipping off all dead skin from fingers and hands after climbing. Then, apply a climbing salve or lanolin cream (such as Lansinoh Lanolin Cream) to the hands frequently to promote healing.
If the fingers are cut on the palm side, first, carefully clip any flaps of dead skin from around the cut. Then, apply some antibacterial cream, and wrap the area in a band-aid overnight. Skin heals best in warm, moist conditions. Though the skin will appear withered and weak when the bandage is first removed, an hour or two of air exposure will have it back to normal.
Soak the Body - The Benefits of Hot Tubs
Soaking in a hot tub has proven health benefits, including muscle relaxation, stress relief, improved circulation, and pain relief. Additional benefits include improving the ease of falling asleep (if soaking before bed) and making breathing easier. Just be sure not to soak for too long: experts recommend that sessions last for no longer than 15 minutes, and that the temperature never exceed 104 degrees.
Feed the Machine - Proper Sports Nutrition
Rock climbers should take care to fuel their bodies properly before, during, and after every workout — and also, on days off from rock climbing. Simply put, this means eating four to six small, balanced meals throughout the day while avoiding empty calories. Meals should include complex carbohydrates, plenty of protein, and healthy fats. Be sure to drink enough water, too.
Soften the Muscles - Sports Massage
Rock climbers shouldn’t feel guilty about succumbing to a sports massage. A sports massage can help promote healing by increasing circulation to tightened muscles, improving blood flow so that necessary repairs can take place. Massage also helps promote healing through the removal of waste products (such as lactic acid) from the muscle tissue.
Loosen the Muscles - The Benefits of Stretching
A sports massage can help the rock climber with some muscle stretching, but rock climbers should also seek the benefits of stretching on their own. Stretching promotes blood flow and muscle healing. Stretching can also improve a rock climber’s range of motion (want to reach farther?). Start by stretching for 10 to 30 minutes on off days or after climbing, to promote healing.
Using Rock Climbing Rest Days to Promote Healing
While rest days and reaping the benefits of sleep are absolutely crucial for rock climbing recovery, rock climbers can take certain measures to promote healing and speed recovery time. Using climbing salve or lanolin cream to heal skin, enjoying the benefits of hot tubs and the benefits of stretching, and embracing sports massage and sports nutrition can all help promote healing. Altogether, these tactics can help the rock climber get out rock climbing again sooner.
Use Lanolin Cream or Climbing Salve to Heal Skin
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