How to Relieve
Your Wrist Pain

AFTER ROCK
CLIMBING

Whether you climb on a wall or outdoors (especially on slopers), flexing, twisting, and putting
a lot of weight on your wrist can cause pain. That’s why it’s important to stretch your wrists
before climbing, strengthen them when exercising, and stop if you have pain.

These tools and exercises can help you rehabilitate
a wrist injury and prevent them in the future.

1

Biofreeze

After feeling wrist pain, your first step should be rest and cold therapy. Biofreeze is one fast-acting option for pain relief. It’s easy to apply and offers a cooling sensation. You need to give the injury time to heal before focusing on stretching and strengthening, and pain relief is the first step to recovery!

2

TheraBand
Hand XTrainer

Stretching after your injury is important. This small hand exerciser can be used to stretch the fingers, hand, and wrist. The Wrist Extensor Stretch and Wrist Flexor Stretch are two great choices for stretching during your recovery. You can also do stretches before and after each climb to keep your wrists limber.

3

TheraBand FlexBar

Building strength and keeping your wrist in a neutral position when climbing can help prevent another injury. One recommended exercise for rock climbers is the Wrist Wring Out using a FlexBar. Click here for step by step instructions and photos. You can also use your FlexBar to give your elbows, forearms, and hands a workout.


Super useful for rock climbers
I've been using it for over 2 weeks now and noticed how much it has helped my wrist/grip. I rock climb and using it for a warm up/cool down has been great depending on how strong of a resistance I want. Great daily use.
- Erik, Amazon Customer


Super useful for rock climbers
I've been using it for over 2 weeks now and noticed how much it has helped my wrist/grip. I rock climb and using it for a warm up/cool down has been great depending on how strong of a resistance I want. Great daily use.
- Erik, Amazon Customer

4

TheraBand Professional
Resistance Band Loop

After your injury has begun to heal, you can start stretching and strengthening exercises. A TheraBand Resistance Band Loop can be used for Wrist Extension and Wrist Flexion exercises. Start with a lower resistance for stretching and progress to a higher resistance for strengthening. Extension exercises are important because they increase wrist stability for open-hand holds.

Medical Disclaimer:  The information provided on this site, including text, graphics, images and other material, are for informational purposes only and are not intended to substitute for professional medical advice, diagnosis or treatment.  Always seek the advice of your physician or other healthcare professional with any questions or concerns you may have regarding your condition.

References
Saunders, J. (n.d.) The Big Squeeze Navigating the Slippery Slope of Wrist Health. Retrieved from http://bit.ly/2CLrH7A