We get it. Resting or ‘inactivity’ might feel like a waste of time. But here’s the thing: Recovery is not about doing nothing. You can still move, stay active, and do things that help you climb stronger the next time you’re back on the wall. Whether it was competing at the recent BM Tai Seng Throwdown, having an intense climb session, or even just enjoying a casual climb, how you recover matters. Taking care of your body can prevent injuries, improve performance, and keep you climbing pain-free for longer.

Here are 5 ways you can optimise your recovery. And the best part? Some of them only take 10 to 15 minutes of your time!

1. Active Recovery and Maintenance Exercises

• Recovery does not mean a complete stop. Engaging in low-intensity movement promotes blood flow and helps your muscles recover without overloading them. Some great options include:
  
• Climbing at very easy grades: This helps you stay mobile without overexertion. Think of this as a ‘cool-down’ climb.
  
• Light aerobic activities: Examples include inclined walking, jogging, or cycling to boost circulation and help flush out lactic acid.
  
• Resistance training with bands: Doing these prime your climbing muscles without excessive strain. You could try:
  I. Banded shoulder exercises to keep your shoulders strong and stable
  II. Finger openers to counteract the constant gripping in climbing

2. Passive Recovery

Sometimes, a good way to recover is to just let your body relax. Here’s how:

• Foam rolling and self-massage.
  

While research on its effectiveness is mixed, many climbers find that foam rolling helps increase mobility and reduce soreness. Key areas to target include:

I. Quadriceps — crucial for having better footwork and pushing off footholds
II. Lats — heavily involved in pulling movements
III. Forearms — under constant tension from gripping
IV. Mid-back — often stiff from maintaining climbing posture

• Heat and Cold Therapy
  

Cold therapy like the use of ice packs or plunging into an ice bath may help reduce inflammation, especially for acute injuries like sprains. Heat therapy like taking a warm shower or using heating pads improves blood flow and relaxes tight muscles, helping with overall recovery.

3. Sleep

Did you know that a study done in Sweden found that 45 percent of climbers report poor sleep quality? It further found that poor sleep quality increases sensitivity to pain and affects the production of isometric force (Charest & Grandner, 2020) — a crucial factor for holding static positions on the wall.

Make sure you aim for at least 7 to 8 hours of quality sleep per night to help muscles, tendons, and the nervous system recover effectively. This truly is the secret weapon for better climbing.

4. Stretching and Tendon Care

75 percent of climbing injuries occur in the upper body; among these, 60 percent involves the hands and wrists. This is why stretching and tendon gliding exercises are essential for offloading tension and reducing strain.

Take a few minutes to do these:
I. Thoracic extension stretch — helps to improve upper back mobility.
II. Forearm stretches — reduces tightness from repetitive gripping.

5. Incorporating More Rest Days

Worried that rest days will slow your progress? The answer is no. Overtraining leads to fatigue, increased injury risk, and decreased performance. Your muscles, tendons, and even your skin need time to recover and rebuild.

To keep progressing your climb, aim for at least 3 rest days per week, especially after intense sessions. Resting does not mean being completely inactive — light movement and mobility work can help keep you loose while allowing your body to recover.

Recovery is not a complete break from climbing. It contributes to you climbing stronger, longer, and better. Remember, take care of your body and it will take care of you on the wall!