Recovery is just as important as training because it allows the body to adapt, repair, and grow stronger 💤 1. Rest & Sleep     •    Sleep: Aim for 7–9 hours per night — this is when muscle repair, hormone balance, and memory consolidation occur.     •    Active rest days: Include light movement like walking, yoga, or swimming to promote blood flow without overloading muscles.     •    Naps: Short naps (20–40 min) can help reduce fatigue and improve alertness for training lat

People always think about climbing as hard on the body, but belaying is hard if not harder. Yes, I said what I said. Why did I say what I said? Well, with belaying, you literally have the climber's life in your hands, so it takes all mental and physical concentration to make sure you don't f*** up. This means you have to make sure you're in tune with your body before belaying! Let's talk about what's happening in the body with a top down approach: Belayers' neck: Your neck is

If you like to hike, bike, ski, snowboard, or climb, you know injuries happen. And unfortunately, what comes with those injuries are often high deductible costs, denied claims, and / or inadequate coverage of medical expenses, medical transport, and proper rehab treatment. Given that, we’re excited to tell you about a new program that addresses all of those problems and expenses: BLISTER+. BLISTER+ is an injury insurance plan that was designed specifically for active people.

Long Covid or Post-Acute Covid 19 (PACS) has been an insidious enemy since 2019. It continues to affect 10-20% middle-aged individuals primarily between the ages of 18-55 years old. It is a virus that, once infected, people continue to suffer from the symptoms long after the infectious or acute phase has passed. 1. Recognize Symptoms Common symptoms of Long COVID may include: Dyspnea or shortness of breath "Brain fog" or cognitive dysfunction Fatigue Chest pain Persistent cou

A condition that’s a real pain in the elbow. Also known as “tennis elbow” and “lateral epicondyle tendinopathy”, this is a pesky injury that persists with repetitive motion. 🩻The anatomy: Inflammation of the wrist and finger extensors that attach to the lateral epicondyle of the humerus Typically involves the Extensor Carpi Radialis Brevis (ECRB for short). Results from repetitive motion such as swinging a tennis racket over and over again or eccentrically controlling with t

Also known as " medial epicondylitis ", " golfer's elbow ", " flexor tendonosis ". Regardless of the name, this condition can be a real pain in the elbow. Specifically on the inside of the elbow where the common flexor tendon of your finger flexors attach. It can persist for weeks, even months after taking a break from climbing. From the injury prevention approach, here are a few habits that can help improve the pain: Revamp your warm-up routine Pin and stretch the finger fle