Climbing challenges the fingers and forearms in a way unique in sport: every hold puts the full body weight through a few finger joints, often in hyperextension. That’s what makes it a sport where the finger flexor tendons and elbows are particularly exposed. HOPP was designed by FIFA-certified sports physios to help you understand your injury and get back to it without getting hurt a second time.
The most common climbing injuries
The fingers, forearms and shoulders account for most climbing injuries, due to the very specific load transmitted through every hold.
The most common, and why
Wrist flexor tendinopathy
— closest to a finger pulley injury, very common in climbing.Golf elbow
— elbow overuse from repeated gripping with flexed fingers.Tennis elbow
— present in some climbers depending on their climbing style.Shoulder impingement
— common on overhanging routes that load the shoulder in extreme positions.Finger sprain
— linked to pinch grips or sudden movements on small holds.
Find your climbing injury
7 climbing-related injuries are covered by the HOPP app. Select the one that matches your situation to access dedicated content: how the injury happens, the likely cause, and a suitable programme.
Not sure exactly what you have?
Take the HOPP test and get a clear answer about your injury.
Cause #1: poorly managed finger and forearm overload
Aggressive holds, poor footwork: these factors play a role, but the most common cause of climbing injuries lies elsewhere. In the vast majority of cases, it’s climbing volume or intensity (overhangs, small holds) increased too quickly for the finger tendons’ capacity to adapt.
The most common mistakes
Increasing hold intensity (small holds, overhangs) too quickly
Neglecting a progressive finger warm-up before hard routes
Stacking intense bouldering sessions without a recovery day
Returning after an injury at the same level as before stopping
HOPP physio tip
before blaming just the route itself, the first question to ask yourself is almost always the same: have I increased the intensity on my fingers faster than they could adapt? That’s the factor most often at fault, and also the easiest to fix once identified.
The risks of doing nothing
Continuing to climb without understanding what’s going on is never a good strategy. Without proper care, a climbing injury almost always follows the same script.
What you risk without proper care
An injury that gets worse if you keep climbing without adjusting your load
A longer recovery period than with prompt care
A higher risk of relapse on your return, if the cause hasn’t been treated
HOPP takes care of every climber profile
A boulderer stacking intensive sessions, a casual indoor climber at the weekend, someone discovering climbing after another sport: every profile has different needs, but none is left out by HOPP.
The profiles HOPP supports
How HOPP supports you, day after day
Since finger overload is the leading cause of climbing injuries, it’s also the first thing HOPP helps you manage better. Every morning, you indicate how you feel, and your programme adjusts accordingly: a bit more load if all is well, a bit less if the area is complaining. The programme helps you find the right dosage, session after session.
Good to know
HOPP is an injury information tool designed by sports physiotherapists. It doesn’t replace a doctor’s opinion.
Frequently asked questions
Does HOPP replace a medical consultation?
No. HOPP is an injury information tool designed by sports physiotherapists, it doesn’t replace a doctor’s opinion. It gives you clear, quick guidance to understand your situation and know how to act, and directs you to a professional if needed.
Do I need to stop climbing completely during the programme?
Not necessarily. The programme adapts to your injury and how you feel each day: depending on the case, you may keep climbing on more open holds while finger intensity is temporarily reduced, rather than stopping completely.
I’m just starting out in climbing, is HOPP right for me?
Yes. The programme is calibrated to your actual practice, whether you’re just starting out indoors or have been climbing outdoors for years. It’s not designed only for experienced climbers.
How long before I feel an improvement?
It depends on the injury and how long you’ve had it. You get a first clear explanation in 3 minutes, then the care programme gives you a realistic return trajectory, adjusted every day based on how you feel.
What if my condition doesn’t improve with the programme?
You can talk it through by teleconsultation with an expert sports physiotherapist to review your situation. HOPP also directs you to a medical consultation if your symptoms require it.
Is the 3-minute test really free?
Yes, the test that explains your injury is free and with no commitment. You then freely choose whether you want to start a suitable care programme.
Ready to get back to climbing without delay?
Start your personalised programme today, without waiting.