Indoor rock climbing can result in stress to many of your joints, including your ankles and feet. Overuse injuries can result from using improper technique or ill-fitting shoes, and acute injuries can result from falls or missteps. Recovering from injuries requires time for the injuries to heal, but appropriate braces can help the process.
Foot and Ankle Injuries Common to Rock Climbing
The most common foot injuries in rock climbing are fractures, followed by ankle sprains and strains. The majority of these injuries are the results of falls from less than 20 feet. Other injuries include toe strains and foot tendinitis, particularly since many climbers wear shoes up to two sizes smaller than their street shoe sizes. More acute injuries require you to refrain from climbing entirely while you heal; you may still be able to climb with the more common, less severe injuries.
Braceable Injuries
Fractured bones require medical attention and may require extended periods of rest before returning to climbing. Less severe injuries such as ankle strains and sprains can be treated by following the acronym P.R.I.C.E.: protection, rest, ice, compression and elevation. Protection means immobilization of the injury and bracing it against excessive, aggravating movement. More severe sprains can be immobilized with plastic braces and splints, while more mild injuries can be taped for protection.
Bracing Injuries with Tape
You can brace mild injuries using athletic tape. You may prefer tape to rigid braces when full immobilization of the joint is not necessary. A proper taping job is strong enough to provide support to a sprain, but flexible enough to allow for unimpeded climbing movement. Athletic tape follows the contours of your foot and ankle, which should allow you to climb in your usual climbing shoes with minimal discomfort or restriction to your movements.
Climbing in Ankle Braces
When you choose an ankle or foot brace for rock climbing, the most important consideration is finding a brace that will fit in your climbing shoes. In some cases, a rigid brace may require you to wear approach shoes rather than regular rock shoes. Most brands of approach shoes have rubber soles with similar gripping qualities to rock shoe soles, but are roomier in the ankle and the toebox, which may better accommodate a brace.
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