Navigating the Return to Climbing: Experts Offer Strategies for a Successful Break and Re-Entry
A climbing break, whether forced by injury, life demands, or a need for mental rejuvenation, is an inevitable part of the sport. Understanding how to navigate these periods – and the return to climbing – is crucial for both physical and mental well-being.
For dedicated climbers, the routine of after-work gym sessions or weekend rock adventures can become integral to their lifestyle. Interruptions to this rhythm can be frustrating, and in some cases, detrimental to mental health. However, experts suggest reframing these breaks as opportunities for growth and a more holistic approach to the sport.
The Inevitability of the Break
“Once a climbing break, you have to take almost everyone who makes this sport longer,” notes a leading expert at Lattice Training. This sentiment underscores the reality that even the most committed climbers will eventually face periods of inactivity.
Reframing the Pause: Opportunity Amidst Frustration
Mindset-Coach Flo Tilley, speaking with Lattice Training, emphasizes the importance of viewing a climbing break as a chance to explore other facets of life. “A forced break also creates more space for other things – other sports, but also more time for friends, family or yourself,” she advises. Maintaining social connections, particularly those forged within the climbing community, is also key, but extending those interactions beyond the climbing environment.
Many climbers fear losing their hard-earned progress during a break. Tilley acknowledges this anxiety is normal, but cautions against succumbing to undue pressure. She prompts climbers to reflect on their motivations: “Why am I afraid of becoming ‘weak’? What do I appreciate more about climbing – my own performance or the joy of sport and environment?”
The Re-Entry: Prioritizing Patience and Injury Prevention
While maintaining fitness at home can mitigate some decline during shorter breaks, longer periods of inactivity present a unique mental challenge. A cautious approach is paramount upon returning to climbing.
According to Lattice Training, the initial three weeks are particularly critical for injury prevention. Attempting advanced projects, such as those on a kilterboard, immediately after a break is strongly discouraged. The reasoning is clear: climbing, bouldering, or training too intensely too soon significantly increases the risk of new injuries. “This applies not only to the frequency and duration of the sessions, but also to their intensity,” explains a Lattice Training expert.
The temptation to immediately regain lost ground is understandable, but ultimately counterproductive. Proper warm-up routines and balanced training programs are essential components of a safe and effective return.
Managing Self-Criticism and Setting Realistic Goals
A successful re-entry requires more than just physical preparation; it demands a mindful approach to self-perception. Setting realistic, measurable goals and responsibly managing training load are crucial. However, perhaps the most challenging aspect is keeping self-criticism in check.
Tilley offers a unique technique for managing negative self-talk: “It can help to transfer the negative thoughts about your own performance to a fictional age ego – this creates a distance to the often exaggerated self-criticism when returning after a climbing break.”
Ultimately, a climbing break, when approached with intention and self-awareness, can be a valuable opportunity for both physical and mental growth, paving the way for a more sustainable and enjoyable climbing journey.
Video: Tips for returning to climbing Lattice Training
[Image: Mental-Coach Flo Tilley (Bild Lattice Training)]
[Image: Often integral part of climbing: coffee and good cooperation (picture DAV/Marisa Koch)]
[Image: After the break, try kilterboard projects at the limit again? Not a good idea. (Image DAV/Marisa Koch)]
[Image: Proper warming up and balancing training are also important when returning. (Image DAV/Marisa Koch)]
Credit’s cover picture: Lattice Training
