Climbers’ Feet

Rock climbing is a whole body exercise that can be enjoyed both indoors (at a rock climbing gym) and outdoors (while scaling mountains, cliff sides, or canyons). While it may look like the upper body does most of the work, your feet need to be involved to assist you in reaching further distances and climbing greater heights.

What causes foot pain?

While climbing, you grips on the climbing surface (wall or cliff) are important for hoisting you up to the next position. To support and stabilize you, sometimes your feet need to fit into small crevices or balance on small rock protrusions. This means that the shoes you use to climb must be able to form that pointed shape. In these shoes, your toes can squeeze into that pointed tip, putting pressure on the big toe joint.

Some climbers do not encounter foot issues, but others can experience more than one issue. The type of pressures that go on the foot, especially on the big toe joint, toes, and bones, can cause several problems, including:

• Corns and Calluses – Shoes must be snug, so if they do not fit correctly, corns and calluses can form on the feet due to rubbing or chafing.
• Bunions, Sesmoiditis, and Metatarsalgia – These affect the big toe joint and middle of the foot, either with bony protrusions or inflammation.
• Stress Fractures – Repetitive pressure on certain parts of the feet can put excessive force on bone. If they are not strong, they are subject to stress fractures.
• Hammertoes and Curly Toes – If you go climbing often and for long periods of time, the forces on the toes can cause them to become very tight or deformed.
• Foot odor and diseases – Foot hygiene is also affected since there are many sites where climbers can be barefoot and end up sharing contagious viral or fungal diseases, especially in locker rooms and communal showers.

The following are some tips to prevent issues:

• It’s a good idea to ask other climbers for advice on climbing shoes. The fit should be snug, but not excessively tight. Don’t try to wait to break shoes in, as they may not fully conform to your feet to be comfortable.
• Keep good hygiene. Wash hands before climbing, and don’t go barefoot in any communal areas. Use flip flops to protect yourself from infections.
• Take a break in between climbs and let your feet breathe and stretch. It will relieve any tightness and tension, as well as prevent foot odor or disease development.

Got foot pain from rock climbing? Make an appointment today at Alamitos-Seal Beach Podiatry Group. One of our board-certified podiatrists, Dr. Douglas H. Richie, Dr. Jeremy L. Cook, Dr. Faye E. Izadi can assess your feet at either of our Seal Beach, CA and Los Alamitos, CA offices in Orange County.