Physiobench :: Online physio. Self manage your injury with expert physio guidance.
Self manage your injury with expert physio guidance

Mountaineering injuries

General Advice

Mountaineering injuries can occur whether you enjoy a gentle stroll in the countryside perhaps finding a few geocaches on the way. Maybe you prefer pre dawn starts and an ascent of alpine peaks. If pitting yourself against rock or ice routes is for you there is nothing like being outdoors in all the elements have to throw at you.

Common arm injuries from rock climbing are most often finger and shoulder injuries, with finger pulley injuries being a specific problem for climbers.

Hikers, walkers, backpackers and mountaineers are more likely to suffer with knee and hip problems. Steep rough descents can be a particular problem, and this is where knowing how to use trekking poles can be of use.

Blisters and black toe nails are also problems often experienced by those enjoying the outdoor sports. Correctly fitting footwear and good quality socks are essential when it comes to foot blister prevention.

We've got plenty of injury advice and a number of articles worth reading. They'll go some way in helping you to self manage your injury.

If you can't fix your injury yourself, you can choose a physio, who has the specialist skills to provide you with a personalised treatment programme

On the Physiobench team Dave Lomas is our expert rock and ice climber. Jane Hodgson also climbs, and has done a number of Alpine routes, but now prefers walking and running on the hills whilst geocaching. Jane & her husband Martyn have climbed all the Scottish Munros whilst Dave is well on his way with less than 50 left... we are all looking forward to the traditional last summit party.


  • The Most Common Cause for Shin Splints, Explanations and Treatment Advice

    by Jane Hodgson 7 June 2013

    Shin splints are a general term for pain on the inside of the shin. This article considers the most common cause of shin splints, the muscle the tibialis anterior, the causative factors for shin splints and possible treatments.

  • Big Toe Joint Pain

    by Jane Hodgson 18 January 2013

    Hallux Rigidus, or arthritis of the big toe joint is one of the commonest causes of big toe joint pain. Symptoms include pain and stiffness over the big toe. Treatments vary from choosing suitable footwear, using pain relief to having surgery.

  • Common Climbing Finger Injuries, the A2 Pulley

    by Jane Hodgson 6 May 2011

    Climbing finger injuries often involve the A2 pulley which holds the tendon that bends the finger against the bone. Treatment should always include progressive exercise and a graduated return to climbing. Controversy exists as to whether circumferential finger taping can help in the prevention or rehabilitation of A2 finger pulley injuries.

  • Ankle Exercises for Weak or Unstable Ankles

    by Jane Hodgson 29 September 2010

    Ankle exercises  increase strength, stability and reduce pain. Up to 30% of ankles which have been sprained will go on have long term problems, ankle exercises can reduce these problems.

  • Uses and Benefits of an Exercise Disc Balance Cushion

    by Jane Hodgson 5 May 2010

    An exercise disc balance cushion, which is also sometimes known as a stability disc or wobble cushion, is used to improve balance, strengthen core stability and help children who have special educational needs.

  • Sprained Ankle Treatment

    by Jane Hodgson 5 March 2010

    A sprained ankle is one of the most common leg injuries. Getting the correct sprained ankle treatment will help the injury to heal quicker and prevent reoccurrence.

  • Wobble Board Benefits - Ankle Sprain Rehab

    by Jane Hodgson 9 January 2010

    Wobble board benefits include increasing ankle proprioception and ankle strength. Such post ankle sprain rehab decreases the likleyhood of repeated sprain.

  • Foot Pain : Plantar fasciitis

    by Jane Hodgson 5 October 2009

    Plantar fasciitis is the commonest overuse injury causing foot pain in middle aged to older adults. Affecting the sole of the foot it often causes heel pain, but sometimes pain is also felt on the middle or outside of the foot.

  • Meniscal Injuries

    by Jane Hodgson 8 September 2009

    At 6 injuries per 100,000 of the population meniscal injuries are one of the most common knee injuries, even more so in skiing and sports involving cutting, pivoting and twisting.

  • Achilles Tendon Pain Syndrome

    by Jane Hodgson 3 July 2009

    Achilles tendon pain is a common overuse injury, precipitated by a number of factors including change in training, inappropriate footwear, and altered foot pain it can be treated effectively with ice, stretches, and eccentric strengthening exercises.

  • Lyme Disease

    by Jane Hodgson 5 May 2009

    Anyone working or doing activities in the countryside should be aware of Lyme disease and should check themselves, their pets and children for ticks after outdoor activities.

  • Protect your spine by choosing the right rucksack

    by Jane Hodgson 6 January 2009

    Carrying a rucksack that is the wrong fit for you, packing it incorrectly or lifting it up badly are all certain ways to damage your spine.

  • Hiking with Trekking Poles

    by Jane Hodgson 17 August 2008

    Our European neighbours have been routinely hiking with poles since the mid 80’s. They give you better balance, more power uphill and knee preservation downhill.

  • Runners knee: A Common Cause of Knee Pain

    by Jane Hodgson 10 June 2008

    Runners knee (anterior knee pain or patella femoral syndrome) is said to affect as many as 1 in 4 people & is characterised by pain under the knee cap.

  • Sprained, swollen and turned ankle

    by Jane Hodgson 2 May 2008

    A sprained, swollen or turned ankle is one of the most commonly occurring injuries to the leg. Determining the severity of the sprain is the key to assessing the correct course of treatment.

  • Helping to heal an injury with ice

    by Jane Hodgson 20 April 2008

    It is common to help heal an injury with ice. Deciding whether you should apply ice rather than heat, and for how long can make the difference between helping to heal your injury and making it worse.

Useful links

Editors Choice  view all (6) »

  • UK climbing Good source of information for climbing especially in the UK. Active forums
  • Live for the outdoors Walking and backpacking in the UK. Good information on destinations, friendly and active forum
  • National Parks of America Both Dave and Jane have spent a fair amount of time exploring the American national parks. Personal favorites are of course Yosemite and also Denali. I find this site excellent for planning trips.
  • The Fell and Rock Climbing Club of the English Lake District Primarily lake District based climbing club which both Jane and Dave are proud to be members of. The FRCC celebrated its centenary in 2006. After the Second World War the FRCC members at the time donated enough money to purchase a huge tract of the Lake District and donated it to the National Trust. The FRCC members who died in the war are remembered on the War Memorial on top of Great Gable, and a Service of Remebrance is held there each year. Not only do we owe them so much for their sacrifice, but the lake District in its current state exists because of them.
  • Walking Scotland A list of and information about all 284 Scottish Munros. A Munro is a mountain in Scotland above 3,000 feet. Completeing the Munros is a significant challenge - one that Jane has done and Dave is only now 19 peaks away from completing.
  • Geocaching Geocaching is a high-tech treasure hunting game played throughout the world . The basic idea is to locate hidden containers, called geocaches, outdoors and then share your experiences online


  • Mountain Feet Mountain equipment shop based in Oldham Manchester. Si and the team specialise in the correct fitting of boots and other specialist outdoor footwear.
  • Needle Sport Keswick, Cumbria and mail order. Specialists in quality climbing and outdoors gear. Lots of links to Lake District weather reports and webcams


  • Andean Trails Climbing, trekking, biking and horse riding holidays in the Andes
  • KE Worldwide trekking, biking and family adventure holidays

Clubs  view all (267) »


Information Sources  view all (14) »

Personalised treatment

For the inclusive package of £28, you receive a personalised injury self management programme comprising exercises and expert advice from your chosen physio.

Included in this price is a follow up assessment, which you can choose to take at any time within 3 months folllowing the initial assessment.

personalised treatment - find out more

Specialist physios

Jane Hodgson - Chartered Physiotherapist Jane Hodgson Jane specialises in lower body injuries and has raced competitively in running, orienteering and adventure racing.

Dave Lomas - Chartered Physiotherapist Dave Lomas Dave is a physio specialising in shoulder and neck injuries. He is a keen rock climber and mountaineer.

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