Rock climbing before and after reddit. Climbing before lifting does the opposite.

Rock climbing before and after reddit. This meant that instead of climbing for 3 hours as I typically would, I would climb for 1. I could do like 17-20 before climbing, so I think I already plateaued there. Honestly it was probably the single thing that got me into climbing in the first place. What’s everyone’s opinions on rock climbing as an alternative to going to the regular gym, or just to a regular workout? Beginner climber here: About how long till you develop the necessary calluses on your hands? Im interested what the grade point was for different people when just climbing a lot wasn't enough to keep progressing anymore and you actually had to start training for it in order to keep getting better. I've mostly been using this guide for rehabbing. Climbing strength is just like any other sport though, If you go a lot, 4-6 times for two weeks or so, you should become able to climb for quite a long time (3 hours+). It's difficult to practice crack climbing in the gym. Just start slowly, warm up every time before climbing (that is a rule for anyone always, really), especially fingers. It takes 2 or 3 months of climbing before your ligaments start to strengthen at all. And yes we are scared of falling. I'm relatively new to climbing (i started climbing during the summer) and in the last couple months I've been having some issues with climber's elbow. 69 votes, 31 comments. Me and my boyfriend met on bumble, neither of us mentioned we did rock climbing on our profiles. 5 years of regular climbing. If you are replacing climbing with strength training, and your goal is to improve climbing, then that is not so good. Talking with a runner today about compression socks, the thought occurred to me that compression sleeves may be helpful for climbing. Jun 27, 2024 · Ideally, climbers should have a protein-rich meal within two hours before the start of a training session, and/or have stand-alone BCAAs 20 to 30 minutes before training. So a couple questions: Does anyone know of any evidence that suggests whether this would actually work? Would be especially interested in any evidence that it can help prevent / aid in recovery of elbow tendon issues. Lifting before climbing prioritizes strength gains over climbing gains. i usually have a home cooked meal (rice, veggies, and a protein) with my family, then off the gym shortly after with maybe a banana or orange on the way. The only thing I've climbed is maybe a small tree and some fences, I've been told I have the hand eye coordination of a blindfolded toddler, and until recently heights kind of Finger strength training is not recommended without climbing 2x or more a week for a year due to the historical use of hangboards at body weight load. Btw: i am posting a lot of questions in this sub and i always get helpful responses. Rock climbing is either too easy, or too hard for me, and the sweet spot is not common enough to make it worth it. So that you. Im curious what everyone’s climbing progression/timeline has been like? How quickly did you progress from V1 to V2, and then V2 to V3 etc (not limited to bouldering grades). just wanted to share bit of a story as there are always fitness transformation videos but not 28 votes, 29 comments. It wasn't a surprise when the pain started, though, due to prior experiences with tennis elbow. 7ish but if you haven't ever climbed outside on real rock it could still be a real challenge for you. I am still improving though, becoming a 7B+ climber by just doing Honestly, being short and climbing outside will probably be easier than gym climbing. Felt absolutely great once I built up to it and I could really see the benefits when sport climbing. And the tape is just rattling around in my gym bag. Handboard is safe around of 1 to 1. Stretching before a climb can help you avoid common climbing injuries, warm up your joints, and increase your flexibility. If I didn't find climbing I down know where i would be now. Whats helped for me to reduce it is taking longer breaks between climbs and in general, and switching up the climbs so I don't keep using the same hand areas over and over. Weight Loss The third reason is not meant to be a stab at running in general, but is informative I promise… If you’re a climber looking to lose weight, running is not necessarily the There is a rock climbing gym by my house, that has tons of walls and stuff, along with tons of exercise equipment kinda like a gym area. Only one of your masters can be truly fed at a time although progress can be made all over simultaneously depending on factors. Don't skip these. I think I climb my best with a little snack an hour or so before climbing then after a warm up and through the day trying to keep my stomach empty and light. and the weight of it on the hips definitely affects the center of gravity. I've been climbing for 5 years and still can't do a pull-up! It hasn't really affected my progress much, and I do the type of climbing that people usually associate more with strength (bouldering). Reply reply bretttwarwick • Your symptoms sound a lot like what I experienced. I’m thankful for a sport that’s so fun I forget I’m working out! Reddit's rock climbing training community. What I am wondering, is when previous climbing experience becomes necessary, and is it possible to learn alpine rock climbing (with mountaineering boots and crampons rather than climbing shoes) without learning trad climbing? The reason I ask is because I do not have a lot of money to spend. I think you've gotten most of the relevant advice for training already, so here's some things that may alleviate the wrecked feeling you have after climbing. I get this too after a session of climbing, especially after doing climbs with large holds that use up the majority of my hands. Check /r/climbing for… Climbing in the Blue Mountains is absolutely fantastic, though. Part of it though is pacing yourself and taking breaks between climbs. You usually have a little air, some music, as well as ropes and bolts that (should) get normal inspections. Next is the fuel recovery period, which takes place 30 minutes to 24 hours after exercise, with the majority of your refueling taking place in the first 16 hours. Do static stretching after climbing. More specifically, the part that gets wider is the cortical part of bone around the proximal inter-phalanx. Dec 26, 2023 · “Running too much directly before climbing can deplete your blood glycogen which can have a negative effect on your climbing performance that day,” Owens said. Do dynamic stretching before climbing and warm up properly on some easy routes. If the pain increases dial back the intensity but keep the frequency. No clue why, because i should actually crush after 2-3 days back on when fully recruited, but its the oppositve of me. This is the smaller rock climbing community on reddit. I had Dyshidrotic eczema on my hands off and on before starting climbing. Read up on how to avoid them and do it. Take with the people there to see if you can get a lesson with one of the trainers to get you started. If you've never touched features like that it may be a struggle for you. In the gym you have routesetters that are taller than you creating the routes, which will lead to holds being out of reach. Finger injuries are primarily due to climbers exerting great force on the I was asked to go rock climbing as a first date kinda thing, with this guy I've liked for a while. A lot of people say don't do hangboarding after a climbing workout, and a lot of people say you should be rested before hangboarding, and a lot of people say hangboarding before a workout could lead to injury. For sport climbing specifically, it absolutely seems beneficial. The one time I went rock climbing the instructor's safety spiel really emphasized that a 30 foot fall is enough to kill a person. Note that when you're not warmed up or exhausted from climbing you have a higher chance of injuring yourself during strength exercises. If you can do BOTH and also make sure you are recovering well, then rock on. com Aug 2, 2023 · There are several different types of rock climbing, each with unique demands. By understanding the causes of forearm pain, improving your climbing technique, and incorporating strength training and recovery practices, you can reduce the risk of injury and enjoy a pain-free climbing experience. It's your responsibility before leaving the ground to vet a new partner and run over things like shared language before taking off. These foods take a long time to digest and have the potential for gastrointestinal upset. Sup guys, I went through depression and hard times in 2016 the hardest year of my life. Aug 19, 2021 · Example: If you had a hypothetical total carb load of 500 grams in a day and spent 3 hours climbing, you should consume about 135-180 grams of carbs immediately before, during, and after exercise (let’s average it 160 grams) and then spread the other 340 grams between your other meals. I tend to climb like shit, send very little, project very little, and climb less volume after lifting. If your climbing with someone new it is totally appropriate to go over a quick run through of procedures and shared language first. If you spend a lot of time on steep climbs, with bad feet, where you have to maintain tension, additional core training is unnecessary. So much I don't feel comfortable recommending any specific video/routine here. LMAO this thread is perfect for me, I went climbing this weekend and grabbed the carabiner while setting the anchor - half of my middle finger went numb (left/right, not long ways) and it hasn't gotten better at all. my Bouldering is my core sport that means that I go bouldering like 3 days a week but after every climbing session im doing a calisthenics workout 1 time per week back and antagonistic muscles in the back and 2 times a week chest and triceps. For me, im at 7B now slowely breaking into 7B+ and i feel like it is becoming harder to keep progressing by just climbing. Good luck man! Stupid question but, people who have stopped climbing or started climbing significantly less, why? What did you start doing instead. 41K subscribers in the RockClimbing community. Aug 2, 2023 · Rock Climbing Body Transformation - Discover the remarkable ways how consistent indoor or outdoor rock climbing can change your body & life! Reddit's rock climbing training community. Starting with bouldering, the following types of climbing are listed in their approximate order of severity: I Tried Rock Climbing Bouldering for 30 Days (before/after comparison) Sponsored by Blinkist: Use my special link to start your free 7 day trial with Blinkist and get 25% off of a Nov 29, 2021 · Whether you choose to climb at an indoor rock climbing gym or out in nature, here are some of the benefits and results you might experience after a month (and beyond) of workouts: I want to start lead climbing outside as well, and take some climbing trips in Europe and Yosemite (but that's in a couple of years time). Climbing is usually a pulling motion. 8 months later on a whim I sign up for some 10 day course, focused on mostly alpine and mountaineering, but a bit of rock and ice. Was climbing ~V8 and noticed after a session (next day) that my ulnar-side would hurt when turning my hand with something as low weight as my phone. Also im doing once per week on climbing free days an ab workout. We would like to show you a description here but the site won’t allow us. Honestly there are a lot of ways to get better at climbing, the single most important thing is, to avoid injury. They can stick around, feeling heavy when you’re trying to climb. There is a lot of information about this online now. 5 hours. First - If you aren't already doing a specific warmup for your wrists/fingers pre-climbing, I highly recommend this routine, done before you climb, and on off-days for better recovery. I've been climbing 2 times per week at least and it's been… Broke my arm and had surgery. Additionally, there are a million different products (climb on, rhino skin, all the half empty lotion The skin pain will go away after a while as your skin toughens but it takes time. Should I eat a full meal before or after climbing? the only time i can climb is at night, between 8-10. Climbing outside also tends to be much more low impact, focusing on technique rather than strength. I normally do full body at the gym, but I was thinking of going rock climbing along with working out at the gym there. Oct 15, 2021 · Whether you’re rock climbing or bouldering, climbing stretches are essential for serious climbers to do before and after a workout. Well, as the title says, in 2 months climbing has changed my body. Like you say, it's my weakest link and a massive limitation to my progression. Sent some lower grade routes after that - no pain with it. During training months I lift before I climb. after a week off i need up to 2,5 weeks of training and climbing to be back where i was before, for me i only feel weaker after taking time off. Sep 16, 2021 · Are your ankles painfully sore after a season of heel hooking, foot jamming, and smearing? The Climbing Doctor provides an antidote. This Reddit thread provides some helpful tips for rock climbing with long nails. Has anyone returned to climbing after an injury like this? I currently have screws in my forearm to hold the bones in place. Got my first tattoo exactly 1 week ago and I'm itching (literally) to get back to climbing. If there's pain, I stop climbing Change climbing habits, crimp less, improve technique, climb more dynamically, avoid locking off all the time. Is it specifically to improve your climbing, to get strong, to look good? If you are just starting out I'd recommend doing a full body workout like Stronglifts, you do two alternating workouts, Squats, Bench, Rows and then Squats, Overhead press, deadlifts. Climbing outdoors or in adverse conditions will be harder on you harness than indoor climbing, but mostly through visible damage. Yeah I was a powerlifter before climbing and I got multiple tendon injuries starting 3 months in. 5-2 months consistently, your hands will start to feel a bit rougher and you'll be able to get some of those crimps and slopers you couldn't before. I'm curious about how you guys have rehabbed if Also climbing outdoors is basically climbing with added weight. How do you avoid getting pumped so quickly? Edit: I do 10 minutes of stretching and mobility and 10 minutes of easy climbing before starting. Longer runs, more weekly mileage, or faster pace and your climbing will suffer. Reply Reddit's rock climbing training community. Anyway, the point is that you should really go get it checked out to see if it really is tendonitis or something else, and make sure to follow medical advice before self treating and potentially making it worse! I've slipped two disks in maybe back before I'd even started climbing and they regularly become agitated through climbing. As far as I can tell, the cause is overuse. A typical week for me is 1-2 days of outdoor sport climbing, 1 day of outdoor bouldering, and 1-2 days of gym climbing (lead and bouldering). Personally I do a few easy exercises before the climbing session for warmup and after (mostly abs hanging). However, if you have long nails, it can be difficult to find a grip on the rocks. Nov 29, 2021 · Whether you choose to climb at an indoor rock climbing gym or out in nature, here are some of the benefits and results you might experience after a month (and beyond) of workouts: Muscle toning/sculpting Cardio and endurance improvements Improved mood and confidence Motivational boost Fewer injuries, aches & pains Let’s take a closer look at each and how rock climbing exercise changes your body. Find rock climbing routes, photos, and guides for every state, along with experiences and advice from fellow climbers. After I got the callouses built up, it was easy to do it that much. rock climbing after ACL + meniscus surgery ?? so I'm about seven months post op acl and meniscus and I've not been cleared to return to climbing. “ [And] running too much in a given week can overload your optimal training volume, leading to fatigue and decreased immunity. The first climbing book I read before I even started climbing. When should I be hangboarding? Reddit's rock climbing training community. 5 hours and then train for 1. Reddit's rock climbing training community. I am thankful to find a passion which is climbing as I got inspired by the community how dedicated people were and such helpful and awesome community. Aug 17, 2021 · Bouldering, or any other climbing type, is a full-body workout that builds up your muscles and core strength. No multi-pitches, but great views because your starting point is right above Shipley Lower, which has some longer climbs. To kick-start muscle protein synthesis and replenish fuel stores after hard climbing or training, combine protein with 60 to 75 grams of easily digestible carbohydrates. Rock is just rock. Feb 3, 2022 · One to two hours before climbing, moisturize your hands, but avoid a wax-based cream as it can cause unwanted slipping. 11 votes, 20 comments. Training for running, is not going to make you better at climbing, but rather, better at running. Hey I’m a new climber and I was wondering if people had some wisdom to share and what you wish you knew when you started… You can easily get ~15mi/week on top of climbing hard and it'll help your climbing. For those who've had tattoos, how long did you wait before climbing again? I have been injured before after using creatine to accelerate recovery, ended too strong/heavy and had minor joint injuries. Each session first do easier routes, then after your fingers and muscles are warm but not pumped, try some routes in the upper edge of your grade. If you weight train pushing motions (bench press, triceps) after climbing you should be able to get a good workout. I think every climber shares the same kind of goals here. Progress your intensity slowly and keep track of your pain/discomfort before and after sessions. Climbing with a fresh tattoo I've a couple of tattoo sessions coming up, but I don't relish the idea of rubbing a fresh wound on a climbing wall. Overall my eczema has gotten better during that time but my skin never had an issue with chalk. Been pushing back into the V8 range after taking a year off of climbing during covid, which generally seems to be my plateau. You can structure your climbing in a way that makes core training unnecessary. Right now I’ve mostly been using just 20 lb dumbbells and resistance bands for some light training after climbing (my climbing gym is in a small town that doesn’t have much in the way of regular gym equipment outside the actual bouldering walls). Hydrated skin is strong skin I guess. I've been reading some climbing blogs and apparently cardio can be extremely beneficial for climbing, though most climbers… It really depends on what you want to gain from lifting. I really used to love climbing at Shipley Upper in Blackheath. I am shooting for another 5 climbs this week. The only effective treatment I've found is time. For reference, I hit V3 before I couldn't progress any further due to pain; pulling harder just exacerbated the problem. Pain goes away after a few hours and then it’s like nothing was wrong. 174K subscribers in the climbharder community. The thing is, he's been climbing for years, his whole family does it, he's the whole outdoorsy-outgoing-athletic package. Because you're strong it's easy to advance past the real beginner levels quickly, but then you hit small holds you aren't ready for. Ruana even said in a podcast that bouldering at the highest levels is primarily a skin and conditions game. Your height is great for climbing. The reality is that most people I’m an ice climber which was the first discipline that got me into climbing before any rock and while yes it dangerous, context and understanding around the accident is significant. Mar 30, 2022 · The first recovery period extends from 10 seconds to 30 minutes after a workout — roughly the amount of time that you typically spend resting between routes during a cragging day. One of the very first things you learn when you climb outside is to make a "suicide knot" at the end of your rope so that never happens. There, like here is an awesome woman centric community that is separate from the broculture in the main climbing sub. 3M subscribers in the climbing community. Before that climbing is the best way to get better at climbing ;-) Reply reply M4RTI4N • Jan 20, 2021 · How? The finger pulleys and synovitis of the fingers are very common injuries for climbers usually from overuse and especially climbing crimpy holds. Top professional climbers might benefit from cycling it off before lead climbing season to shed a tiny bit of bodyweight for long endurance climbs, but I can't imagine why someone would want to train without creatine, given the choice. I found it helped my climbing early on and still does sometimes, instead of the reverse of climbing helping my pullups. . A trad rack can weigh up to 15 lbs. ” After a while of addressing knots and other imbalances, her pain receded as well. The home of Climbing on reddit. Orientate your body between moves so that you're not snatching at the next hold, try and get your other 3 points of contact (legs and other hand) in a stable position so that your reaching arm can move freely without unbalancing Reddit's rock climbing training community. Haven’t climbed outdoors per say, but I’ve climbed small like 10-20 foot stuff and blundered before and enjoy that It depends on your definition of quality session I guess. The videos look like people projecting the nose or other big walls fall over and over again like it's top roping in the gym. Another risk is uneven muscle development where one muscle gets bigger stronger faster than another - like hamstrings and quads. A nice helping of crack climbing on the tower, including off-width cracks. Fingers will get wider when climbing, especially when you start hangboarding, and especially when you train max strength. Climbing tape can also come in handy, especially on particularly sharp holds or rough rock. I started out bouldering all you really need for that is a pair of shoes and some calk. Been climbing for about 8 years now, primarily indoor bouldering with some occasional trad/sport and bouldering outdoors. On the Wall Use your 122 votes, 198 comments. this is because the two physical therapists I've seen don't know enough about the sport to say if I can go back to climbing. Do you think that it is good after? Also I see some people doing weight training before they climb?. The best way in my opinion and how I got into climbing was just as you said to go down to the local gym. Never use one in the gym as there is no danger of rock fall. I've seen many young newcomers with a steep progression and a lot of motivation injure themself in the first year. Warm up thoroughly before each training or climbing session. Always a mix of carbs and fat then lower fiber, if I eat too many carbs or sugar stuff I just crash after a while. So if you climb outdoors frequently and your harness is constantly rubbing on rock then it will most likely be the visual damage that will let you know when it's time to retire your harness. A couple things that help me is lots of water and hot baths to help loosen muscle groups after a good climb. Gym staff will be happy to help, if you aren't sure, ask. Just recently started climbing and been getting a dull aching pain/weakness in my arms during/after climbing. I tried it a few times, and my skin felt a bit better while climbing, and any greasy effects weren't there. If you have the option to climb on a steep spray wall with a bunch of bad jibs, that would be the second best, after climbing outside on steep stuff. Reply reply More repliesMore replies Reddit's rock climbing training community. Climbing helmets protect primarily from falling objects, usually but not exclusively rockfall, so if there is a person on the wall, animals in the area or loose rock, the helmet doesn't come off, even if we're taking a break, unless we move away from the wall. The views are great out over the Megalong You're right the the easiest route up the tower is 5. I, however, go out to my crag, make an anchor on a 60 foot wall and before rappelling down click the gates on my biners 10 times at least to make sure they are locked, pull on the cordalette as hard as I can, weight my rope, shit my pants, and then lower myself down. Get quality rest, eat right, hydrate and sleep well. Just start climbing, mess A lot of experienced outside rock climbers die from feeding out too much rope until they just run out and fall to their death. Does anyone’s wrist on the outside ever hurt after climbing? I’ve never felt this kind of sharp pain before. Climbing before lifting does the opposite. Here are the pics with dates! I started rock climbing inside (bouldering Hangboarding and easy climbing are the way to effective healing; weeks off until it feels better is not. I usually try to keep protein around in the vehicle for after too. At which grade did you start to plateau? When did you start seriously training? Two year difference, before/after I found indoor climbing. A ton of top level climbers (with the noted exception of Alex “no conditions only weakness” Megos) talk about how important skin is for climbing, including ruana, siegrist, woods. Yoga can also help you keep all your muscles and joints flexible while strengthening before you return to rock climbing. Been climbing for about a month and recently cranked up my climbing, did 5 days last week alternating easy/hard. Jul 5, 2024 · Conclusion Forearm pain after rock climbing is a common issue that can be managed with proper prevention and recovery strategies. The Climb Skin brand recommended their lotion be applied 45 before climbing. I typically don’t have any issue sport climbing the day before or after bouldering, but I rarely boulder 2 days in a row. Fixed finger warmup routine before any warmup climbing (indoors is easy, outdoors I'm still adapting to it) Reacting immediately and excessively to any feeling of discomfort or pain that I have. Don't try too hard. Sep 1, 2020 · Training for climbing, will make you better at climbing. When I was climbing pre-pandemic it took about a month of regular climbing 3x a week before I gained enough grip strength where other muscles became the point of failure. Is it normal that my toes harts after a climbing session? I recently bought new shoes but they fit me very well. Been really on point with after care and it's healing (and peeling) well from what I see. Is it reasonable to go today or should I wait a bit longer? 485 votes, 291 comments. Mar 13, 2019 · Strengthening a particular body part or area after an injury should be done with a light load or weight, slowly increasing as your muscle’s power rises. After climbing on a frequent basis for a few years, it hasn't come back. I think my tendons are slowing healing and getting stronger, but it's pretty annoying not being able to climb at "full power" for such a long time. Dedicated to increasing all our knowledge about how to better improve at our sport. I performed the climbing related training on the same day as climbing, as I don’t have the facilities at home, and I only have two free evenings per week. Dedicated to increasing all our… Once you've been climbing for about 1. Dec 3, 2021 · The Night Before A full day of climbing demands a nutrition plan. This isn't a super exciting before and after because I haven't had a super intense routine and the change in muscle definition isn't crazy but I was surprised at just how different I look as I've been climbing more frequently! I haven't changed weight at all during this time (5'9" 130lb), just been putting on more muscle. Share Sort by: Top Open comment sort options Best Top New Controversial Old Q&A Add a Comment JCMoxie •• Edited But, certainly my experience is after a month of climbing the skin on my hands had acclimatized and I've not had a day climbing interrupted because of the skin on my hands. Tell me, 10 days later, has your numbness improved? Eat at least 100-200 calories of carbohydrates shortly before your climbing day starts Continue eating 100-200 calories an hour while climbing, shooting for a 4:1 carbohydrates to protein ratio (pretty easy to do with stuff like cliff bars / etc). The rock is amazing, and the views are often stunning. They are tender at the end of a 2hr climbing session but that's all - and I don't have to use a great deal of chalk. I do some weights but usually hang board and pulls up after the climbing session. I'm 30 years old, very little activity prior to climbing Share Add a Comment Sort by: Best Open comment sort options Best Top New Controversial Old Q&A rADIOLINJA • Reddit's rock climbing training community. A bit anecdotal, but hope that helps. Plus, it usually feels pretty good. After an hour or two the grease is long gone. Slopers, smaller edges, getting up from desk by pushing arm rest all hurt. Let's say I want to climb 3 days a week, Tuesday, Thursday and Saturday, generally in the evening after work. As for the precision hand placement you seek, try to work of your static climbing. After many years of climbing, I consider problems and routes at gyms for how “injury provoking” they can be… just because you CAN pull on a mono pocket, doesn’t mean to say you should. May 8, 2023 · In Part 1 of this article we discussed some common mistakes that climbers make when weight training (for instance favoring the perceived difficulty of unstable exercises like the TRX over more stabile exercises that actually train recruitment) and the different adaptations that our bodies produce when weight training. See full list on elevatedadventurer. I used to climb for a couple hours and then log a moderate 5k on the treadmill after. I get this more with longer runs than climbing, but I found the combination of eating enough calories before and after exercise, staying hydrated, and having post workout caffeine can help. To learn more about crimps, please visit “ What are the Different Bouldering Holds and How to Work with Them? ” When climbing crimps, you can overstretch the tendon. In Part II, I provide a simple strength training protocol, with variations Hey there so I'm currently on a 5 day PPL split, would it be acceptable to replace one of the two Pull days with an hour or so of bouldering at a rock climbing gym? Or should I just go on a rest/leg day instead? Reddit's rock climbing training community. It’ll bring many changes to your body. One night I mentioned I was going to an indoor bouldering place and he joined me with his own climbing shoes and turns out we both have the same hobby 😁😁 Reply reply LiquidSpin710 • 37 votes, 36 comments. 1. Concerned that it might be heart related because it’s a definitely stronger in my left arm but thinking it’s because my left arm is just weaker? Reddit's rock climbing training community. Focus on lifting correctly rather than lifting heavy and progress with the weight. Does anyone use them and have any opinions Climbing gyms are basically controlled environments for the most part. There is a variety of different things you can do to start climbing. If you really want to start grip strength training, do some farmers carry with a bar or kettlebell. Apr 15, 2023 · Rock Climbing With Long Nails Reddit Rock climbing is a great way to get some exercise and enjoy the outdoors. The night before, avoid alcohol and greasy, fibrous, or very spicy foods (unless you’re used to spices). Did a basic home workout 2 days ago but I miss climbing. So far feeling okay, sore as hell of course. I kept climbing on it for a couple weeks, which in hindsight was a mistake. hxiz tqe bfspl dsohs hil crxdb qmoy pbiafrq wfzo nluns