Who can use the Injury Helper?

Any climber. You do not need to be an Orange Performance Climbing client; the form has a "Not a client yet" option. If you are on an OPC Access, Power or Pro plan, your coach folds the protocol into your existing training plan.

Is the Injury Helper medical advice?

No. It is coaching, not medical advice. The questions are designed to match your injury to a climbing-specific rehab protocol, and some answers mean a licensed medical provider needs to see the injury before you start any program. If you already have an assessment, enter it exactly as it was given to you so the protocol respects your provider's restrictions.

Which climbing injuries does it cover?

Finger injuries (pulleys, flexor tendons, joints), wrist, elbow, shoulder, neck and upper back, low back, hip, knee, ankle and foot, and skin injuries such as flappers and splits.

What does the recovery program include?

Recovery phases with criteria for moving to the next phase, rehab and loading exercises for the injured area, guidance on what you can still train, and a step-by-step return to climbing that progresses hold types, angles and intensity as the tissue tolerates it.

Can I keep climbing while I recover?

Often yes, with modifications. The program tells you what to avoid, what is safe to keep training and when to reintroduce full climbing, based on your pain levels, how the injury started and how long ago it happened.

Do I need a diagnosis before using it?

No, but it helps. The Injury Helper asks whether a physician, physical medicine provider or hand specialist has assessed the injury. If they have, your program is built around that assessment and any restrictions they gave you. If certain warning signs show up in your answers, the tool will tell you to get the injury seen first.

I am under 18. Can I use it?

Yes. Climbers under 18 have specific rules in the program, which is why the form asks for your age.

Free Climbing Injury Helper

Injured and not sure how to get back on the wall? Tell the Injury Helper what hurts, how it started and what makes it worse. It matches your answers to independent, climbing-specific injury research, and produces a plan. It includes exercises and a step-by-step path to return to climbing. We wish you a speedy recovery.

It covers finger, wrist, elbow, shoulder, neck, back, hip, knee, ankle and skin injuries.

Injury Helper FAQ

Any climber. You do not need to be an Orange Performance Climbing client; the form has a “Not a client yet” option. If you are on an OPC Access, Power or Pro plan, your coach folds the protocol into your existing training plan.
No. It is coaching, not medical advice. The questions are designed to match your injury to a climbing-specific rehab protocol, and some answers mean a licensed medical provider needs to see the injury before you start any program. If you already have an assessment, enter it exactly as it was given to you so the protocol respects your provider’s restrictions.
Finger injuries (pulleys, flexor tendons, joints), wrist, elbow, shoulder, neck and upper back, low back, hip, knee, ankle and foot, and skin injuries such as flappers and splits.
Recovery phases with criteria for moving to the next phase, rehab and loading exercises for the injured area, guidance on what you can still train, and a step-by-step return to climbing that progresses hold types, angles and intensity as the tissue tolerates it.
Often yes, with modifications. The program tells you what to avoid, what is safe to keep training and when to reintroduce full climbing, based on your pain levels, how the injury started and how long ago it happened.
No, but it helps. The Injury Helper asks whether a physician, physical medicine provider or hand specialist has assessed the injury. If they have, your program is built around that assessment and any restrictions they gave you. If certain warning signs show up in your answers, the tool will tell you to get the injury seen first.