Page 15 - 2022 AMA Summer

stimulus during periods where high con- centration is required. Or it might be scheduling sufficient rest intervals during a trip or climb. Thus, taking the findings of McIntosh et al. (2007) into account, we perhaps need to give more credence to these decision-making factors when climbing on less technical terrain. The suggestion is therefore; when we climb on ground which is more technical, we naturally concentrate more, whereas with most injuries occurring on ‘easier’ ground, suggests we let that concentration drop.
ACTION PLAN
Considering the aforementioned risks, mitigations and lessons, allows for an action plan to ‘treat’ common mountain- eering injuries through prevention.
• Plan your trip in terms of physical demands, assess where you are now and what physical capacities you will need.
• Use a progressive training plan to help you build up to the specific demands of your trip e.g. TP / Lattice, which also considers your total load including all aspects of life.
• Consider how you can optimise your rest and recovery.
• Warm up before training and
• Reflect on your risk-taking attitude
References
Jones, Gareth MSc; Johnson, Mark I. PhD A Critical Review of the Incidence and Risk Factors for Finger Injuries in Rock Climbing, Current Sports Medicine Reports: 11/12 2016 - Volume 15 - Issue 6 - p 400-409
Knott, JW. (2011) Causes of injuries in the mountains: a review of worldwide reports into accidents in mountaineering. Journal of the Royal Army Medical Corps 157(1).
McIntosh SE, Leemon D, Visitacion J, et al. Medical incidents and evacuations on wilderness expeditions. Wilderness Environ Med 2007; 18: 298-304.
Mountain rescue annual review 2020 https://www.mountain.rescue.org.uk/ wp-content/uploads/2020/06/AnnualRe- view2020.pdf.
Raue M, Kolodziej R, Lermer E and Streicher B (2018) Risks Seem Low While Climbing High: Shift in Risk Perception and Error Rates in the Course of Indoor Climbing Activities. Front. Psychol. 9:2383. doi: 10.3389/fpsyg.2018.02383.
Viljoen C. Janse van Rensburg DCC, van Mechelen W, et al. Br J Sports Med Epub ahead of print (Feb 2011).
Useful Links
Lattice Training:
https://latticetraining.com
gym warm-up:
https://youtu.be/lk3wtof8scy
crag warm-up:
https://youtu.be/SygzLpkkfbw
Runners warm-up:
https://www.hp-3.co.uk/ strength-and-conditioning-library/ mobility-warmup
Lattice Self-Assessment:
https://latticetraining.com/ assessments
ARMY MOUNTAINEER / 15
TIM PIGOTT
Tim Pigott is a sports physiotherapist, university lecturer and endurance coach with HP3. He has climbed extensively in the UK, Alps and Africa, as well as supporting athletes for a wide range of endurance activities. He is the consultant physiotherapist for Lattice Training and can be found on their 365 group for further questions or on Instagram.
Tim Pigott