Reduce Injury Risk when rock-climbing

Please read the full article first as I picked up only a few here. Eric J Horst instructs Extensors Stretch Hold this stretch for twenty seconds. Flexors Stretch Left:  for about twenty seconds.                                                                       Right: Hold for ten seconds. Finish up with a minute of self-massage to the forearm flexor muscles using deep cross-fibre friction Pronators Summary Tips for Treating Elbow Tendinosis Turn your hand inward (pronation) to lift the hammer to the vertical position. Stop here. Now, slowly lower the hammer back to the starting position. Stop at the horizontal position for one second before beginning the next repetition. Continue lifting the hammer in this way for fifteen to twenty repetitions. Choke up on the hammer if this feels overly difficult. Perform two sets with each hand. 1. Cease climbing and sport-specific training. 2. Apply ice to the injured area and take NSAID medications only if the injury produce

Please read the full article first as I picked up only a few here. Climbing doctor Julian Saunders instructs Stretch your BR out a few times a day  Be careful not to let your elbow bend during the stretch. Hold for 25 seconds and repeat three times. Medial Epicondylosis you are tired at the end of 10 repetitions. Do three sets in the morning and three sets at night. Take two days off per week. Also, ( the culprit is pronator teres ) With your arm on the desk and weight only on the top end of the dumbbell, lower it from vertical, going no further than horizontal. With the other hand, lift it back into position. Do not use the hand you are exercising. Lateral epicondylosis

Eric's site has been improved and changed their links. Rotator Cuff Training & Rehab « Nicros : I think its better to read all the nine articles from Injury which are in left pane of the site.