There’s a lot of maintainance exercises you can do to prevent injuries from happening, here you find videos that we thought usefull in helping to establish our prevent-injury-routine and explaining the anatomy of fingers / hands / arms, etc.
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The secret of a long and happy climbers life: never skip warming up!
It improves performance and prevents unnecessary injuries.
Over the years we understood how very important it is to spend even before short sessions some time preparing our muscles and tendons with a few exercises for the fight against gravity.
Here we share some videos with you that we find useful to establish your own warm up routine.
By the end of 2020 I finished my first course about recuperation and relaxing massage, which I took at the “SIMAC” school (500+ hours), including a internship at a physiotherapy clinic.
In March 2022 I finished the ayurvedic massage course (at “Centro de Ayurveda” Lisbon).
From March 2022 to June 2022, I did 3 short courses (at the “relaxinn” school) which are: podal reflexology, havaian massage and anti-cellulite massage. In May I did a course for manual linfatic drenage (at “SIMAC”).
Since the first course I’m working on my own, in a little practice that I set up at home.
I’m using the different techniques that I learned in all the courses, and essential oils to soothe imbalanced doshas. The kind of massage I give depends much on what the person needs. (but mostly it’s a full body relaxing and muscular recuperation massage).
Over the last year I specialized in deep tissue releasing techniques to improve the muscle recovery from climbers backs and arms.
There’s a few things that we recommend to maintain your fingertips and skin healthy even when climbing a lot.
Before climbing it is important not to use creams/oils or any other hydrating skincare products.
During the session make sure to use enough chalk to avoid slipping off holds. If needed tape your fingertips, although this makes it harder to feel the holds, to avoid open wounds-you’ll find a how-to video below.
After climbing make sure you wash your hands with soap to get rid of the chalk. When dry, use a skinfile of your choice to grind the dry skin and calluses off your fingers/hands.
After this you have a vast number of choices for skincare products for climbers. Our favorite is a combination of climbskin handcream to nourish the whole hand and Skintra to apply on fingertips and wounds to disinfect and restore your skin.
Some important rules:
– Make sure to park only in official parking places;
– Do not park on top of yellow lines on the road;
– If you can’t avoid to park your car in weird places PLEASE make sure that there’s always enough space for busses and firefighter vehicles to be able to pass;
– Do not park in front of doors/gates;
– Drive slow in the small roads in and around Sintra – you never know if there’s a cat/dog/child going to run/play on the road.
– We advise you to use the big parking places P1, P2 and P3 in and around Sintra.
– In Sintra/Cascais National park it’s not allowed to sleep inside the car or vans. There is a few parks and camping areas for this purpose.
Visiting Sintra by car is for most of the people a rather annoying experience because the most common GPS-systems fail a lot in the tiny roads of Sintra and around the mountain. There is plenty of parking places around from where you can walk to the most important spots. You find information about parking P1, P2 and P3 on Google maps.
You’ll arrive at the trainstation or bus station near the historical center of Sintra. From here you can decide how you want to explore Sintra.
If you feel lost, talk to the people- almost everyone is friendly and happy to help.
A friendly Olá! Bom dia! And after the conversation “Muito Obrigado” should bring a smile to everybody’s face :).
If you wish to know more about the Monuments, flora and fauna, myths around Sintra and surroundings or if you are looking for an outdoor boulder/climbing adventure we strongly advise you to do a tour with us. It’s always nice to support the local business and bring such a unique memory home. We do the pickup and drop of at the bus/train station or any hostel in and around Sintra.
In case you have any questions, please don’t hesitate in contacting us, we’re happy to help!