Rock Climbing Pulley Sprain Exercises

The forearm and fingers contain two types of major muscle groups: flexors on the palm side, and extensors on the back side. In addition, each finger contains flexor tendon pulleys (5 annular ligaments (A1–5) and 3 cruciate ligaments (C1–3)) that act as ligamentous straps to keep the finger flexor tendons in close contact with the bone. Climbing overdevelops the finger flexors and can lead to flexor tendon pulleys sprains.

In addition, the overdevelopment of the finger flexors can lead to weakness of the finger extensors, which help to stabilize the fingers while climbing. Given this imbalance, it’s important that you perform finger extensor strengthening exercises to prevent pulley sprains.

To learn more, check out the blogpost on The Climbing Doctor webpage in the link below:


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