Outside Elbow Pain (Part 5): Correct Your Movement

This is part five of a weekly five part series about outside elbow pain (lateral epicondylosis). View the rest of the series at Outside Elbow Pain.

The Rock Rehab Pyramid is a step-by-step rehabilitation and injury prevention plan designed specifically for rock climbers. The goal of the four-phase process is to take you from the pain, inflammation and tissue overload stage to gain full mobility, strength, and eventually pain-free climbing movement. It is featured in the new book by Dr. Jared Vagy DPT, Climb Injury-Free.

rock rehab pyramid

In Outside Elbow Pain (Part 4): Increase Strength, we covered strength, the third phase of the Rock Rehab Pyramid. Now we’ll take a look at movement, the fourth and final phase of the Rock Rehab Pyramid. You can unload the tissues, have complete range of motion and full strength. However, if you return to climbing without changing poor movement patterns, you will leave yourself susceptible to injury. Climbing technique involves repetitive movement patterns. Over time, repetitive movements can lead to wear and tear of the tissue in the body. If you learn how to correct these faulty movement patterns, you give yourself the best opportunity to climb injury-free.

Watch the video below featuring professional climber Sasha DiGiulian. The video shows how to improve your climbing technique to address the “Movement” phase of the pyramid treat outside elbow pain, medically known as lateral epicondylosis.


Dr. Jared Vagy is a doctor of physical therapy and professor at the University of Southern California. His book, Climb Injury Free: A Proven Injury Prevention and Rehabilitation System teaches you how to climb even stronger without getting hurt.

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