Climbing Injury Prevention – Carpal Tunnel Syndrome

Carpal Tunnel Syndrome Rehabilitation Program Climbing


The median nerve and several tendons from your forearm travel through a small space in your wrist called the carpal tunnel. Often, when the wrist is in a flexed position repetitively, the median nerve can become compressed underneath the tendons in the carpal tunnel. This can cause numbness, pain and weakness in the hand. You should be aware of dangerous movements that can increase the stress on the carpal tunnel and eventually lead to pain and injury. These movements include slopers, underclings and sidepulls. All these movements flex the wrist into extreme positions and can increase the pressure in the carpal tunnel.


Perform the below hand positions in a rhythmic sequence.

A. Straight Fingers: Straighten your hand as much as possible.

Finger tendon glides A
B. Hook Fist: Slowly crimp your fingers down making sure that your knuckles stay aligned with your wrist.

Finger tendon glides B
C. Full Fist: Roll your fingers downwards.

Finger tendon glides C
D. Flat Fist: Maximally close this final position.

Finger tendon glides D

Learn More About Rock Climbing Injuries

Looking for more information on preventing and rehabilitating climbing injuries? Check out the book “Climb Injury-Free” and the “Rock Rehab Videos”

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