Is Bouldering Safe? How to Fall and Avoid Injury

Bouldering is a very good way to get strong and fit, and to meet people. Like any physical activity it comes with risks: you climb without a rope, and you will fall off. The mats are deep and the walls are low, but how you climb and how you land make the difference. These are the habits worth having.

Learn to fall

Falling is part of bouldering, so it is worth doing well.

• Relax. A stiff body takes the impact badly.
• Land on your feet, then let your knees bend and roll onto your back, so the force is spread out.
• Keep your arms in. Tuck them to your chest so you do not land on an outstretched hand.
• Climb down when you can. Avoid uncontrolled falls, and do not jump from the wall.

A coach shows you how to fall and land in your bouldering induction.

Warm up properly

Give it 10 to 15 minutes before you climb anything hard.

• Get your heart rate up with a little light cardio.
• Move your joints: leg swings, arm circles and twists.
• Start with easy climbs or some traversing.

Use good technique

• Place your feet carefully and stand on your toes for precision and balance.
• Keep your body close to the wall, which takes strain off your arms.
• Move with control. Sudden, jerky moves are where slips come from.

Listen to your body

• Rest when you are tired. Overuse injuries come from one more go.
• Stop if it hurts. Climbing through pain is how a small injury becomes a long one.
• Drink water and eat properly.

Build up gradually

Start on easier climbs and move up as you gain strength and confidence. Regular, steady sessions do more for you than occasional heroic ones. If you want a stronger body for climbing, the exercises that help are simple ones: pull-ups and push-ups, planks and leg raises, squats and lunges. Our yoga, Pilates and strength classes are aimed at climbers.

Cool down

Stretch the muscles you have used, and drink some water.

Wear shoes that fit

Well fitted climbing shoes grip better and support your feet. If you are buying your first pair, read how to choose climbing shoes.