Refrain from climbing, sport-specific exercise, and limit anything that causes pain.

Rest: No one wants to hear it, but rest is essential for reducing inflammation and allowing the injured area to heal. Continue to bend your arm to perform basic movements, but avoid activity that causes pain or aggravates the area.

Ice: At early onset of pain or swelling, icing periodically may help. However, after the initial period avoid icing if possible because some inflammation is natural and is a necessary part of the healing process. Over-icing may actually inhibit repair. For the same reason, try to avoid taking NSAIDs like Ibuprofen unless otherwise directed by your doctor. Some research indicates that NSAIDs may even weaken tendons and delay recovery.

Begin stretching, perform massage, and self-administering Active Release Techniques

Stretching: Once the pain has subsided and you are comfortable to stretch, there are several basic mobility exercises that you should … Read the rest

More than 50 recognized climbing sites have been cataloged on Vancouver Island and its neighboring Gulf Islands, offering challenges for climbers of any skill level. Some of the best sites can be found in the North Island’s Strathcona Provincial Park. Established in 1911, Strathcona is the oldest Provincial Park in B.C, and covers more than 245,000 hectares of pristine mountainous terrain. The Golden Hinde, a peak nearly 2,200 meters high is located within the park and is Vancouver Island’s highest. Its towering summit has proven challenging for even the most experienced mountaineer. The Park’s Crest Creek Crags region is another prime rock climbing destination with more than 170 climbing routes identified – offering something for everyone – from novice to experienced climber.

Climbing and caving opportunities can be found all across Vancouver Island, from the Galloping Goose Corridor near Victoria to the cliff faces of Mount Wells on the North … Read the rest

The downside to Marangu is that it offers little chance of acclimatising by the principle of ‘climb high, sleep low.’ It is also, because of its “easier route” status, often selected by people who are less fit and consider it to be the easy option to summit. Sadly, the result is that the number of people who reach the summit is lower than on most of the other routes. Another factor to consider is that ascent and descent are via the same route, limiting variation in scenery.

To make a success of Marangu route, it is advisable to add a day’s acclimatisation trek from Horombo Huts up to Zebra Rocks, and back to Horombo Huts for the night.

The Rongai route is also known as the ‘Loitokok’ route or what used to be called, the old ‘Outward Bound Route.’ The trail starts near the Kenyan border and ascends in a … Read the rest

• Destination- You can either go for a major climb or a minor climb. When a complete climb can be achieved in a day devoid of any exceptional effort and which takes within five hours to reach the summit from the point of beginning of the hiking, which is known as a minor climb. And the climb which takes days to complete and a where a lot of physical effort is required, is known as the major climb. You can decide which one to go for according to your capacity and experience. Also, you can consider the locality, availability of drinkable sources of water, view from the mountains etc while choosing the destination.

• Place to Stay- You can decide to stay in the local resorts or camp on the spot if it is possible and if you find a suitable place.

• Equipments- As a starter all you need … Read the rest

Like all full-body exercises, indoor climbing makes use of the entire body. Strong upper and lower extremities are a great plus, but you can always start your wall climbing journey without it, just sign up in a beginner’s class.

What then is the physical extent of this adventurous workout? Indoor climbing focuses on a person’s whole body, but puts more weight on one’s hands and forearms – which are the areas often neglected during regular workouts. These two body parts are usually the first to become tired and exhausted. You might be surprised, even for a fitness bum, by the feeling of exhaustion after the first few minutes of the workout.

Burns much more calories than any ordinary workout

According to studies, both indoor and outdoor wall climbing spend a whooping 970 calories per hour but it is dependent on the person’s gender and height. Even the rappelling down sheds … Read the rest