• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Go to Expat Living Hong Kong
Get our Newsletter

Lifestyle Guide To Moving To & Living in Singapore - Expat Living HomepageLifestyle Guide To Moving To & Living in Singapore - Expat Living

Moving to Singapore and not sure where to start? Expat Living is the essential lifestyle guide to living in Singapore.

Login Pelcro Shop

Menu
  • Living in Singapore
      • Living here
      • Neighbourhood Guides
      • Schools
      • Property
      • Work & Finance
      • For Guys
      • Environment
      • Readers’ Choice Awards
        • SAS American curriculum cheersWhich is the best international school curriculum for your child?
        • candle holders jewellery shopShop for a Valentine’s Day gift at Cluny Court!
        • sawing wood Dulwich College experiential learningGreat outdoor education at international schools in SG!
        • innerfyre featureValentine’s Day gifts, ideas and jewellery!
      • View all
    Close
  • Things To Do
      • Things to do
      • EL Events
      • Calendar
      • Competitions
      • Noticeboard
        • answers to puzzle expatlivingPuzzle Page answers for February 2023!
        • HYDRADASH55 Best Things To Do In Singapore
        • Singapore islands trips8 Singapore islands for easy day trips!
        • Chingay parade 2023Why you should be excited about Chingay 2023
      • View all
    Close
  • Kids
      • Enrichment
      • Kids Things To Do
      • Mums & Babies
      • Schools
      • Tots & Toddlers
      • Tweens & Teens
        • SAS American curriculum cheersWhich is the best international school curriculum for your child?
        • sawing wood Dulwich College experiential learningGreat outdoor education at international schools in SG!
        • stroller rental singapore Wee WhizzStroller rental in Singapore plus car seats & baby carriers!
        • HYDRADASH55 Best Things To Do In Singapore
      • View all
    Close
  • Homes
      • Home Decor
      • Readers’ Homes
      • Furniture
        • Originals best sofaWhere to buy a sofa in Singapore
        • Orignals s26 of the best furniture stores in Singapore with online shopping!
        • cleaningHome Cleaning services in Singapore, helpers, housekeeping & more
        • scandinavian design furniture bolia decorIntroducing beautiful Bolia – Scandinavian design interiors
      • View all
    Close
  • Travel
      • Asia
      • Australia & New Zealand
      • Rest Of World
      • News
      • Travel Offers
        • holidays in marrakechHoliday 2023 – Chinese zodiac signs & your best destination!
        • bali villas where to stay in baliA gorgeous new villa in Canggu, perfect for family time!
        • borneoHiking in Kuching and Miri: Trails to add to your bucket list
        • Singapore islands trips8 Singapore islands for easy day trips!
      • View all
    Close
  • Wine & Dine
      • Asian Cuisine
      • Western Cuisine
      • Bars & Clubs
      • Groceries & Speciality Services
      • Recipes & Classes
        • Afterglow by Anglow vegan30 fantastic vegetarian and vegan restaurants in Singapore
        • Nutritionist Singapore with her family eating healthy plant based dietHer Story: Aleksandra talks healthy food
        • Kopi breakfastAll you need to know about kopi
        • Pineapple tarts - chinese new year snacksChinese New Year snacks: Guide to the best treats
      • View all
    Close
  • Style & Beauty
      • Fashion
      • Hair & Beauty
      • Beauty Offers
        • luxury spas in singaporeLuxury spas in Singapore – Massages & treatments to try!
        • innerfyre featureValentine’s Day gifts, ideas and jewellery!
        • recycled clothes personal shopper makeoverPersonal shoppers & makeup artists in Singapore
        • Lustre JewelleryWhere to buy jewellery in Singapore
      • View all
    Close
  • Health & Fitness
      • Dental
      • Fitness
      • Medical
      • Wellness
        • luxury spas in singaporeLuxury spas in Singapore – Massages & treatments to try!
        • sexual health relationships and sti'sHow to talk about sexual health – relationships, sexuality and STIs
        • teethHere’s how a dental implant can improve your life
        • AccupuntureExploring Traditional Chinese Medicine & Acupuncture
      • View all
    Close
  • Shop
    • PRINT MAGAZINE
    • DIGITAL MAGAZINE
    • BOOKS
    • Close

Rock climbing: 3 stay-safe tips!

13th December 2022 by Amy Greenburg 3 Min Read

https://expatliving.sg/rock-climbing-in-singapore-injuries-rotator-cuff/

An orthopaedic surgeon shares three common rock climbing injuries – and how to protect everything from your rotator cuff to your ankles prior to and during your ascent.

Common rock climbing and bouldering injuries

Rock climbing and bouldering (rock climbing that doesn’t require a rope or harness) have gained traction here in Singapore, with more rock walls and bouldering gyms popping up in recent years. With this rise in popularity has come an uptick in climbing injuries, explains DR KEVIN KOO, director and consultant orthopaedic surgeon at The Bone & Joint Centre.

Both activities are excellent full-body workouts. However, the constant landing and falling, and the repetitive movements involved can lead to various impact and overuse injuries. The following are among the top bouldering and rock climbing injuries Dr Koo sees in his clinic.

#1 Ankle sprains and fractures

The repetitive falling that comes with rock climbing puts ankles at risk of impact injuries like sprains and fractures. All it takes is falling onto another surface or landing awkwardly for a climber to experience an ankle sprain or fracture, and the accompanying pain, swelling and inability to bear weight on it.

While RICE (rest, ice, compression, elevation) treatment and medication can reduce pain and swelling, Dr Koo says that self-treatments alone won’t always cut it. If left untreated, a badly sprained or fractured ankle can cause joint instability, which predisposes the joint to further complications such as osteoarthritis that can impact mobility. He therefore advises physiotherapy to help strengthen the ankle and restore movement.

For those patients who find they still can’t resume their normal activities after physiotherapy, surgical repair may be necessary, says Dr Koo. This can now be done arthroscopically with keyhole surgery, a method that he often prefers over more traditional open-surgery procedures, which tend to be more painful post-op.

#2 Rotator cuff injury

Climbing requires frequent arm extensions to reach overhead and pull up one’s weight. This makes climbers especially vulnerable to shoulder injuries such as tendonitis and tears in the rotator cuff. This is a group of muscles and tendons that surround the shoulder joint. The rotator cuff can also be injured from falling on an outstretched arm or other form of impact, resulting in pain and weakness in the shoulder, and limited range of movement.

Treatment for ar rotator cuff injury usually starts with rest, pain relievers and physiotherapy. However, Dr Koo says that repair via keyhole surgery may be necessary for a torn tendon if conservative treatment fails.

rock climbing rotator cuff climbing injury

#3 Tennis elbow (lateral epicondylitis)

Tennis elbow is a painful condition that occurs when tendons in the elbow are overloaded, usually by repetitive motions. Rock climbers are at risk of this injury because they’re constantly pulling with the same arm muscles and performing movements that put strain on the tendons around the elbow.

Apart from rest and anti-inflammatories, Dr Koo recommends shockwave therapy or hydrocortisone injections to help relieve the pain and tenderness. He also recommends wearing a brace to prevent further injury.

Rock climbing injury prevention tips

  • Learn and use the proper falling and landing techniques, even if there’s a padded landing mat. It may take the help of a coach to get your form and technique right.
  • Avoid over-exertion, and rest when you’re tired so that you don’t compromise your technique and posture.
  • Prior to your climb, get in a proper warm-up that includes dynamic and static stretches.
  • If you do get injured during rock climbing, seek medical attention early. This can help minimise and even prevent additional problems from occurring and ensure that appropriate treatment is given.

The Bone & Joint Centre
#14-15 Mount Elizabeth Medical Centre, 3 Mount Elizabeth
6970 5905 | bjc.sg

This article first appeared in the November 2022 edition of Expat Living. You can purchase the latest issue or subscribe, so you never miss a copy!

To make the most of living in Singapore, read our latest City Guide here for free!

Get the latest events, stories and special offers
sent to your inbox.

By signing up, you'll receive our weekly newsletters and offers, which you can unsubscribe to anytime.

Categories: Fitness Health & Fitness Tags: Rock Climbing The Bone & Joint Centre

Amy Greenburg

Originally from Los Angeles, Amy is passionate about Netflix, sipping rosé at rooftop bars, travelling, and all things health and wellness-related. She enjoys learning about different health topics through her writing, particularly critical health conditions, food allergies, alternative therapies, and pregnancy and postpartum-related issues

You May Also Like

Riding bikes in Singapore

Top mountain biking trails in SG

facial at studio aesthetics medispa

54,000 crunches and a medical grade facial in 75 mins!

ADHD: Grown-ups have it too

Primary Sidebar

  • Competitions
  • Noticeboard
  • Subscribe
  • About
  • advertise
  • Contact
  • Privacy

© 2023 Expat Living Singapore, All Rights Reserved.