Outside Elbow Pain (Part 3): Improve Mobility

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

Sasha DiGiulian Céüse France Sport Climbing Rock
Sasha DiGiulian climbing in Ceuse, France. Photo: Jensen Walker

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 2, we covered pain, inflammation, and tissue overload, the first phase of the Rock Rehab Pyramid. Now we’ll take a look at the second phase: mobility. The constant activation of the muscles in the back of your forearm (extensor) while climbing can lead to increased tension. The increased tension in the extensor muscles can strain their attachment to the outside of your elbow. By gently and progressively stretching the extensor muscles, you increase circulation and improve range of motion to aid in the healing process.

Watch the two videos below featuring professional climbers Jonathan Siegrist and Sasha DiGiulian. The videos address the “mobility” phase of the pyramid to treat outside elbow pain, medically known as lateral epicondylosis.

Mobility Level 2

Mobility Level 3

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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