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Belaying Mistakes | #1 Cause of  Indoor Climbing Injuries

Belaying Mistakes | #1 Cause of Indoor Climbing Injuries

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Words by Jane Chin, Ph.D.

Website: http://janechin.com/

Rock climbing is becoming more popular, and with this, is an increasing interest in trends and patterns of climbing injuries and accidents.   Physician researchers from a German university decided to investigate common causes of climbing accidents and injuries in an indoor climbing gym setting.  They analyzed over 500 thousand visits to a major city climbing gym during a 5 year period (2007-2011).  This represented the first study to accurately track time spent indoor climbing and the types of acute injuries in a large number of climbers.

The average climbing time was almost 3 hours each session and climbers were about 2/3 male and 1/3 female. Median age was 34 years (actual logged ages ranged from 8 to 80 years old).  Within the 5 year survey period, 30 climbing injuries were recorded: Acute injuries happened in 6 cases of bouldering, 16 cases of lead climbing, 7 cases of top roping, and 1 case of watching (spectating; not climbing or belaying).  Injuries were rated on a severity spectrum from 0 to 6 (immediate death) -- see Table 2.  In this 5 year analysis of indoor rock climbing, there were no fatalities.

Table 2 from Schöffl 2013 (sourced below)

Once Weekly Climbers Experienced Highest Injury Rates

We may assume that climbing "accidents" should occur more often in beginners, but researchers found that about 17% of the accidents occurred with beginners (experience of <20 climbing days) while 53% climbing accidents were with climbers with "intermediate experience", climbing about once a week.  The "serious" climbers, logging 2-3 climbing days each week, experienced 20% of the injuries, and climbing "professionals" who teach belay and climbing skills had 10% -- see Table 3.

 

Table 3 from Schöffl 2013 (sourced below)

Lead Belaying Mistakes Account for Climbing Accidents

Most of the injuries in lead and top-rope climbing were due to belaying mistakes at 10 cases out of 23 lead/top rope climbing accidents logged. Bouldering injuries were primarily due to falls on the mat. The researchers were surprised at the incidence of injuries from top-rope climbing, as top-rope was assumed "safer" than lead climbing or bouldering. Yet top-rope climbing mistakes manifested across the experience spectrum from beginners through professional experienced climbers. 

Thus partner checks in any type of rope climbing should be mandatory, where both the belayer and climber check to make sure that:

  1.  Harness fasteners are double backed.
  2.  All knots are correctly tied and through the proper hard point of the harness.
  3.  Carabiner is on the proper hard point of the harness, is locked, and the belay device is properly loaded.
  4.  The free end of the rope is secured by the brake hand of the belayer.

The most serious top-rope accident in the study occurred when a climber followed a climb on top rope that had been led by their partner.  In these situations, since the leader has clipped the rope into the wall as they completed the initial climb, the follower must un-clip the rope as they go up the wall.  With this particular case, the leader neglected to clip the rope into the final anchor at the top of the climb, and was instead lowered from the last clip on the wall.  When the second climber cleaned the lead (un-clipped the rope while they climbed), the climber un-clipped every draw, including the final clip, meaning that when the climber weighted the rope to be lowered, he was no longer attached to the wall, resulting in a free fall to the ground.  Accidents such as these are rare, but they do happen, and are completely preventable. In this particular case, there was a separate top rope affixed to the top of the same climb, therefore the partners should have checked to be sure the second climber was top roping on the properly secured rope, and should have pulled the unsecured rope before the climber started up the wall.

These checks can sometimes feel so straightforward that even climbers of all experience levels can become complacent, and neglect to double check even the most “obvious” things, which can result in dangerous situations.

 

Jane Chin lead climbing at Sender One LAX (Image by Cass Chin)

"Climbing is a dangerous sport"

Climbing is a Dangerous Sport! - We climbers hear this and see this posted at climbing gyms, but this isn't just a sound bite.  The risks are real!  Climbers understand that climbing is dangerous, and the most experienced climbers develop a healthy respect for all aspects of climbing safety.

As a matter of fact, we may assume that serious belaying mistakes occur with new or inexperienced climbers, when social science research shows that human error occurs not primarily due to incompetence, but actually due to experience resulting in over-confidence.  In other words, experienced climbers screw up because they were so confident in what they were doing that they overlooked the need to go over basics.

My husband and I each have had this experience both as belayer and climber.  For example, I have forgotten to screw tight the gri-gri locking mechanism before belaying my husband; even with the gri-gri's safety features, not tightening that screw could have consequences if he took a big lead climbing fall.  Another example is in his haste to start climbing, my husband has threaded the rope through only one rather than both hard points of his climbing harness, which could have scary consequences if he took a big fall.  In addition, one of our very experienced climbing friends had climbed up an auto-belay rope course at another climbing gym, only to realize as he pushed off the top that he had forgotten to attach himself to the auto-belay.  Fortunately for him, he broke only his wrist, but this scenario could have had a much worse ending.  And if you think that accidental free-climbing is one of those rare, "freak" accidents, there is at least one more personal account of an experienced climber forgetting to clip his harness into the auto-belay. In this case, the climber was wondering why a child climbing next to him kept making ominous remarks ("you're going to die" - spooky right?) until he was 45 feet up in the air and ready to make a crux move that he didn't always clear. That was when he realized he had been free-climbing up the wall with no safety equipment. He slowly and shakily made his descent to safety and was grateful for this child's warning.

 

Be Prepared

No matter where you land on the experience spectrum, every climber is at risk of accidentally harming themselves, or their partner.  Those risks, however, can be navigated through improving our skills and knowledge as climbers. Sender One Climbing offers instruction on Top Rope Climbing, Lead Climbing, and Advanced Lead Climbing, as well as several classes on technique and physical training.  Each of these courses will teach you proper belaying and climbing techniques that will assist in mitigating risk while on the wall or at the crag. You can learn more about Sender One Climbing’s Instruction in Los Angeles here, or in Santa Ana, here.  Remember, you can never learn too much, nor can you be too cautious when it comes to navigating the risks of climbing. 

 

Sources

Acute Injury Risk and Severity in Indoor Climbing -- A Prospective Analysis of 515,337 Indoor Climbing Wall Visits in 5 Years." Schoffl, VR et al. Wilderness & Environmental Medicine, 24, 187-194 (2013). -- https://www.ncbi.nlm.nih.gov/pubmed/23877045

HIDDEN BRAIN, You 2.0: Check Yourself. August 27, 20189:00 PM ET -- https://www.npr.org/templates/transcript/transcript.php?storyId=642310810

"What's the creepiest thing you have heard a child say?" - Dave Kaufman -  https://www.quora.com/Whats-the-creepiest-thing-you-have-heard-a-child-say/answer/Dave-Kaufman

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Sender Spotlight: Meet the Setters | Devan Gutierrez

Sender Spotlight: Meet the Setters | Devan Gutierrez

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One of our very own setters, Devan Gutierrez, sits down to tell us all about how he got into climbing, his favorite crag snack, and more! Come by either our Los Angeles or Santa Ana location to check out his sets and hopefully climb with him!

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Fall Activities for the Family

Fall Activities for the Family

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Here at Sender One Climbing, we have been recognized for our awesome climbing opportunities and exciting new activities.  This fall, give our Los Angeles rock climbing gym or our Orange County rock climbing gym a try as a family! From our classic bouldering and sky high rope climbing, to our interactive Sender City climbing area, we have everything you need to keep your family moving on a new adventure!

Family Fun Together!

Whether your family is headed to our LAX or Santa Ana location, coming out to one of our Los Angeles rock climbing gyms is a great opportunity to learn the literal, and figurative, ropes together!  Get accustomed to climbing terms as you work together as a team to scale new heights. Climb together on the ropes, or cheer each other one at a time at our bouldering walls!

Benefits for Kids

Climbing helps to build confidence, focus, coordination, and strength in your children.  You can also bring your child's friends (with their parent's permission) and get a whole squad climbing together this fall!  Bouldering and rope climbing as a family can be loads of fun, but if you are looking for something specifically for the kids, then check out our drop in programs, and upcoming winter camp!

Non-Climbing Options

If you are ready to try something else, or are looking for more, then we've got you covered!  Our wide range of yoga classes, at both Santa Ana and LAX, offer opportunities for people of all experience levels to try a new activity, or reconnect with a much loved form of exercise. To stay up to date with all our Orange County Yoga and Fitness Center has to offer, join our mailing list, and keep your family up to date on our fitness programs, yoga, and aerial silks classes!

Come Visit Us and Get Moving This Fall!

Fall is full of cozy vibes and time to bond with the family, what better way to bond than to adventure together, and keep active as a family! It is never too late (or early) to give your local rock climbing gym a shot!  Check out our events calendar to see what's happening at the gym (SNA and LAX)! Contact us today with any questions about your visit, group events, memberships, and more!

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The Connection Between Climbing and Yoga

The Connection Between Climbing and Yoga

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Sweat begins to form drops on your forehead as you control your breath.  Your arm muscles swell as they are stretched to comply with your requests.  Your core body is engaged as it maintains your balance, keeping you from falling.  Whether you are hanging on, upside down, clenched to the rock, pulling yourself up a mountain; or you are face down on a mat, pushing yourself up into a knee-to-arm Chaturanga Pose, the Yin and Yang of yoga and climbing find a perfect complement and balance to each other.

Rock climbing and yoga require you to step out of your comfort zone while strengthening the connection between mind and body through similar types of movement and mindfulness.  The secrets to both yoga and climbing can be found through the following connections:

Improve Your Balance

The key to building balance from both yoga and bouldering in Los Angeles is both physical and mental.  Balance improves your coordination and can prevent injury from falling, and yoga can help do that by mastering transitions between poses and developing power.  Yoga helps you connect your body with your mind and allows you to find your center of gravity - a critical skill when rock climbing.  It gives you a sense of where you are in space and how your body parts work together, which can be invaluable when you are reaching for that next foothold.  Having an awareness of your body can help you know where pain and other sensations in your body are coming from.

Balance centered yoga poses also improve coordination, increase your strength, and help you develop stability.  Each balance pose works to strengthen different muscles and joints of the body.  Standing balance poses strengthen the legs and knee joints, while arm balances strengthen the wrists, arms, and shoulder muscles.

Besides physical benefits, learning and practicing yoga poses also provides emotional benefits like relieving stress, and reducing tension and fatigue.  These asanas also help to improve focus, concentration, and memory, which are all strong components of the climbing practice.

Sender One members working on their Hollowback Handstand at Sender One SNA's Yoga Studio
Image by Crystal Tan

Build the Same Sets of Muscles

One of the most apparent benefits of yoga is becoming more flexible.  Rock climbing can be challenging and physically draining.  From drop-knees to heel-hooks, adequate flexibility is a necessary part of climbing movement.  Did you know that your yoga training can be geared specifically to improve the muscles you need most to pull off these moves when climbing?  Your core, back, arm, and hand muscles will be put to the test when you scale a Los Angeles rock climb.  Rock climbing, particularly on steep overhanging cliffs or boulders, requires a great deal of upper-body pulling strength.  It is also a fact that finger strength is usually the weakest link as well as the first thing to waste away with disuse.  Poses, like the downward-facing dog and plank, help strengthen your core.  The side plank is great for toning your arms and shoulders.  You can stretch out those hamstrings with poses like the wide-legged standing forward bend.  Performing these poses with your fingers spread out can help strengthen your wrists and increase your finger grip while out on the rock.  You can also create more strength and flexibility in your hands with specific yoga exercises like the salutation seal.

Sender One member bouldering at Sender One LAX
Image by Crystal Tan

Increase Ability to Focus through Breathing

Many believe the most important crossover between rock climbing and yoga is breath.  When mastering the complexity of movement in both rock climbing and yoga, breathing is the key ingredient.  Yoga trains you to concentrate on breathing and let everything else fade away.  By concentrating on breathing, your brain and body can emphasize movement and intuition.  Maintaining a concentrated breath helps climbers keep calm on the rock when they are exerting themselves or find themselves in a dangerous situation.

Combine Climbing and Yoga at Sender One

The best rock climbing facility in Orange county offers expanded yoga training at its Santa Ana location.  Daily yoga classes are held at Sender One's Los Angeles location as well.  In addition to yoga, Sender One Climbing has one of the finest bouldering and rope climbing facilities in Los Angeles and Orange County and offers kids birthday parties, corporate team building events, as well as a fitness center, and a place to share your climbing passion with others.  You can choose from a wide selection of yoga classes at both locations. Sign up or stop by for a class that fits in your busy schedule!

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Climbing as Therapy: What Research Shows

Climbing as Therapy: What Research Shows

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Words and Climbing Images by Jane Chin, Ph.D.

Website: http://janechin.com/

 

"Therapeutic bouldering for depression"? Yes -- bouldering therapy is a thing! A 2015 research study of 47 participants showed that 8 weeks of bouldering therapy improved depression scores. This study is the first to suggest the therapeutic effects of bouldering on depression.
Depression is a common and prevalent disease that does not discriminate. Depression therapy can include antidepressant (medication) treatment, psychotherapy, and exercise (physical activity). Studies on physical activity on depression showed that this approach is most effective when done in a group and performed regularly. Physical activities studied included aerobics or walking. Bouldering is a discipline that combines the physical and social aspects of activity and requires a high level of concentration. In fact, some hospitals in Germany already use rock climbing as a therapy.

Jane bouldering at Sender One LAX

Participants with confirmed depression diagnoses were split into "intervention" or "wait-list" groups. Patients were excluded if they were hospitalized (in-patient treatment), experiencing acute suicidality or psychosis, or are not medical cleared to rock climb. The "intervention" group began therapeutic bouldering while the "wait-list" group received their regular, non-bouldering, depression treatment for 8 weeks. Patients were tracked on depression scores every 2 weeks.
One of the key reasons why these researchers chose bouldering as a potential exercise-based intervention for depression is that bouldering focuses on many mental aspects in a climber. This -- and the researchers are also avid rock climbers. There were 8 total group sessions that were conducted at a local climbing gym. Each session was 3 hours each. In addition to bouldering, each session covered specific topics ranging from "Old habits - new ways" to "Expectation versus experience" to "Self efficacy" and "Fear and trust." At the end of 8 weeks, the bouldering group showed improvement in their depression symptoms that matched the group receiving their depression treatment (whichever non-climbing treatment they were receiving), see Figure below.
As a person who has suffered from clinical depression for many years, I personally attest to the benefits that climbing has had on my own mental health. Climbing allows me to focus on the "problem" I am working on, and as I began climbing harder problems, I have learned that failing and falling are a very common experiences. Like everything in life, "practice makes easier" (I don't believe in perfection), and rock climbing teaches me all the ways I can fail and fall every time I get on the wall. When I am on the wall, I focus on what I am doing and my constantly-chatting mind shuts up for a few minutes. This is one of the many reasons why rock climbing has become my main method of moving meditation.

Jane bouldering at Sender One LAX

I have also learned that my "short-person beta" can be different from someone else's (taller person) beta, and that there are often more than 1 beta or solution to each problem. And yes -- I deal with fear often as a boulderer, learning to distinguish reasonable fears (threat of real physical injury due to falling or unsafe moves) versus unreasonable fears (fear of looking silly in front of other climbers). One unexpected lesson I had learned from climbing is how hard I can be on myself: I am very encouraging of other climbers when they attempt difficult boulder problems, yet I have a tendency to mentally "beat myself up" when I fail at a difficult problem. Getting practice encouraging others is teaching me to be more encouraging to myself.
A key factor to draw from this study is the "group" aspect. We tend to isolate ourselves when depressed, and bouldering as a group help neutralize some of the negative effects of self-isolation. This is the reason why I appreciate Sender One's group-based activities like "Crush Club" (LAX) and the Bouldering League (happening now at Sender One SNA, and in the Spring at Sender One LAX). Being a member of a positive and encouraging community is an aspect I value in Sender One.
Citations:
"Indoor rock climbing (bouldering) as a new treatment for depression: study design of a waitlist-controlled randomized group pilot study and the first results." Luttenberger et al. BMC Psychiatry  (2015) 15:201. DOI 10.1186/s12888-015-0585-8. https://bmcpsychiatry.biomedcentral.com/articles/10.1186/s12888-015-0585-8

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