The Rock Rehab Pyramid is a step-by-step rehabilitation and injury prevention program designed specifically for rock climbers. It is comprised of four phases.

1. Pain, Inflammation and Tissue Overload: Uses traction and taping techniques to unload the tissues. You can perform tissue unloading for as long as it takes for your pain at rest to subside.
2. Mobility: Uses three progressive stretching exercises to improve range of motion. Each exercise can be performed up to three times per day.
3. Strength: Uses three progressive resistive exercises to increase strength. Each exercise can be performed daily.
4. Movement: Comprised of three movement advice tips and should be implemented during each session of climbing.

Most climbers begin the rehabilitation process at the bottom of the pyramid in the inflammation and tissue-overload phase. Through the rehabilitation process, you will progressively advance up the pyramid. The goal is to gain full mobility, strength and eventually pain-free climbing movement. At this point, you will achieve full recovery.

See the below video for a detailed description of how to use the pyramid.