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Rock Climbing

Rock Climbing Guide: Tips, Equipment, and Common Injuries

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As a mountainous country, Iran is a great place for mountaineering, rock climbing, bouldering, and even Ice climbing in winter. However, the first thing you want to do is make sure you have the right equipment. Climbing shoes are important because they provide a good foothold and protect your feet from friction and pressure against the rock. They also offer some shock absorption. Clips and quickdraws are necessary to provide you with a way to move up the rock safely and without damaging it. Climbing chalk is also important. It helps you grip the rock better and reduces sweating, which in turn reduces slipping.

Rock Climbing as a Sport

Almost anyone can do rock climbing at the beginner level. Rock climbing can be done by all ages. Like many other sports, rock climbing should be learned from the beginning in gyms under the supervision of experienced trainers and then performed under the supervision of a trainer on a natural rock.

What is rock climbing?

Rock climbing or rock climbing is a sport and recreation quite popular on Iran Tours in which a person climbs natural rocks or indoor walls using ropes and special tools. Rock climbing is a challenging sport that requires a lot of practice.

The sport of rock climbing is becoming more popular day by day because of its excitement. Perhaps one of the reasons for the acceptance of rock climbing is the lack of age and gender restrictions in doing this sport. Rock climbing increases self-confidence helps to solve mental problems and strengthens mental focus.

Of course, rock climbing or rock climbing, like many other sports, must be learned from the beginning in gyms under the supervision of experienced trainers and then performed under the supervision of a trainer on natural rock. While the sport of rock climbing is exhilarating, it can also be dangerous. In the sport of rock climbing, first beginners are trained in the gym with close grips on the wall so that they can pull themselves up easily, and then they climb more professional walls.

The Benefits of Rock Climbing

A large number of people are looking for new experiences and exciting adventures. This is why many people have turned to rock climbing in recent years. The sport of rock climbing is a unique mental and physical challenge for those who are interested in it.

What muscles are involved in rock climbing?

In rock climbing, many muscles from your upper or lower body are involved. They are engaged and used for rock climbing from the abdominal muscles to the fingers, shoulders, and arms. Rock climbing gradually increases your muscle strength and increases your flexibility and agility.

Of course, the sport of rock climbing may also be associated with injuries, first of all, injuries on the fingers. Carrying the body’s weight on the fingers may cause stretching and damage to this part of the body. The possibility of falling and injuring the back, legs, and neck is another risk of rock climbing.

How to start rock climbing?

Most rock climbing clubs hold beginner courses for beginners and train them. It is enough to get a pair of suitable shoes and go to a particular wall to start rock climbing. Instructors will help you learn the skill of the exciting sport of rock climbing. You might even want to learn this sport outdoors. In this regard, you can hire a private trainer for you.

Rock Climbing Equipment and Supplies:

1. Rock climbing rope: The rope is one of the most essential tools for rock climbing or rock climbing, and it actually protects the life of the rock climber. The rope is used to connect the rolling stone to the landing and climbing workshop, which is available in different diameters. In terms of resistance, rock climbing ropes are divided into two categories: stretchable (dynamic) and non-stretchable (static).

2. Climbing chair (Harness) in rock climbing: it is a device that the rock climber can enjoy a higher safety factor by using. A harness is used in climbing, descending, supporting, and carrying technical equipment for rock climbing. Its two general types are regulated harnesses (for long ascents or technical winter ascents) and simple harnesses.

3. Powder bag: In rock climbing, powder increases the holding power of the grips, especially in hot weather, and absorbs hand sweat. It is installed on the back of the harness.

4. Rock climbing clothing: Rock climbing clothing should be comfortable, allow free movement, and be suitable for the intended environment’s weather conditions.

5. Rock climbing shoes and sneakers: Rock climbing shoes are shoes designed for climbing on high walls. They usually cover the ankles, the sole of rock climbing shoes has little flexibility and compared to rock climbing shoes, it provides good protection against cold. The rock climbing shoe has a smooth and sticky sole and is free of any ivory. Linen is more flexible than shoes.

6. Eight descents (Figure 8): Eight descents in rock climbing is a device in the shape of the English number 8 that only works in descents and is not recommended for support.

7. Carabiner: In rock climbing, there is a device called a carabiner. In fact, a carabiner is a metal device made of aluminum alloy, which is used for connecting rock climbing tools. The carabiner is made in 2 general shapes, D and pear, and in simple or twisted forms, each of which has a specific application in rock climbing. The resistance (tolerable weight) of the carabiner is written on its body. Carabiner components include the main body, latch, spring, pin, and screw carabiners, including nuts and bolts.

8. Helmet: In rock climbing, the helmet is responsible for protecting the head from falling stones, ice pieces, or tools that fall from above.

9. Single rope: In rock climbing, if there is no climbing chair, a temporary chair can be made with a single rope, and the support rope can be connected to it with a carabiner.

10. DCI chain: DCI chain is another rock climbing equipment. A DCI chain is a sewn sling that is used to attach a person to new equipment and is used as part of rock climbing equipment.

11. Yomar: Yomar in rock climbing has a function similar to Prusik Cord, but they are stronger, safer, and faster.

12. Sling (Quickdraw): Sling is another rock climbing tool that consists of two carabiners connected by a strap. This tool is used for connection during climbing, the rope fits into the bent carabiner, and the flat carabiner is connected to the middle support.

13. Tape: Among other rock climbing tools, we can mention Nawaz or tape. The tape or belt is used for use in workshops and middle supports and has different resistances according to the width, length, thickness, single layer, and double layer.

14. Hammer: A rock climbing tool that has a flat, striking surface for hammering nails and a blunt point for pulling out tools, cleaning dirty crevices, and inserting small hammering tools.

15. Nail (Piton): The nail is usually made of soft steel or an alloy of chrome and steel. In rock climbing, spikes are made in different types and shapes. The nail should be well driven into the stone with a hammer, and the sound of its soul should be heard; otherwise, a muffled sound, which is called the sound of death, will be heard.

16. Drill: When rock climbing, when there are no cracks in the rock, and it is not possible to install any tools, a roll can be used. By means of roll punch, you can establish a good and safe workshop in the desired place. When rock climbing, you should avoid rolling in cracks and crevices.

17. Kroll: It is considered as part of the needed climbing tools in rock climbing. It is similar to Yomar in terms of function, but it has a specific difference; for example, it is designed in such a way that it causes discomfort when it is placed on the chest. It does not become a user.

18. Grigri: Grigri in rock climbing is a tool for climbing and supporting using a rope. This support device is locked in the event of a sudden fall of the climber and has a function similar to a car seat belt.

19. Prusik Cord: By using two suitable ropes and tying a Prusik knot and with their help on the rock climbing rope, you can easily go up or down the rope.

20. Shunt: The shunt is one of the other rock climbing necessary equipments. It is actually a light and resistant device made of titanium alloy, which is used for self-support during descent and has a latch to connect to the harness.

21. Fifi Hook: This tool is connected to the climber’s harness in rock climbing and connects him to the middle support tool when necessary. In the past, it was also used on the stirrup head.

22. Pully: It is a tool in rock climbing for better movement of the rope or to increase the mechanical benefit. By combining pulleys, it is possible to lift heavy loads with a very low force.

23. Reverso: It is considered as a support and landing tool in rock climbing and it is very effective in rock climbing.

Rock Climbing and Its Types of Injuries

The types of injuries that rock climbers suffer are different. The major and recent concern in rock climbing is the risk of injuries, especially in the fingers and hands. The frequency and severity of injuries in rock climbing depend on some variables, including: the experience and conditions of the rock climber, the type of optical rock, preventive evaluation and treatment after causing injuries In the following, we discuss the major injuries that are common in rock climbing.

• Cubital fossa problems: in rock climbing, when the pressure occurs on the anterior arm and biceps muscles when the weight is pulled towards the body, it can lead to swelling and strain at the meeting point of the muscle and tendon.

• Lateral epicondylitis: Lateral epicondylitis is a rock climbing injury that involves swelling of the outermost tendons that connect the forearm muscles to the elbow. These muscles allow the arm to open. (in a straight line).

• Bilateral finger ligament strain: which includes the ligament strain (tissue that is connected to the bones) and supports the finger joints. This condition usually causes the need to support a high percentage of the body weight with one finger.

• Interfinger (IP): Arthritis is another rock climbing injury that involves swelling of the finger joint and fluid build-up in the joint capsule, which can lead to arthritis.

• Climber’s finger: An injury in rock climbing that results in a stretch of the extensor tendon, which is supported and surrounded by the tendons that cross over each other at the joints of the fingers, and is caused by you trying to lift your body weight. Hold with one or two fingers.

• Carpal tunnel syndrome: It is a condition that occurs in rock climbers where the pressure on the median nerve of their hand is created and causes pain and numbness of the limb.

In rock climbing, injuries that occur in the form of falling or being exposed to a high altitude can affect the recognition and coordination of the climber’s eyes and hands, or in the form of the lack of attention and accuracy of you and other people who are with you. Light rocks are effective. In the sport of rock climbing, fractures (broken bones) of the ankle and tibia (leg bone) are commonly seen in rock climbers and people who have fallen. In some cases, falling while rock climbing can cause severe injuries to the head, neck, and back, resulting in physical impairment or death. So follow these tips and be careful.

If you are interested in mountaineering consider our Damavand Tours, where we explore the mythical region of Damavand and its famed mountain.

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