Avoid getting pumped during the first outdoor sessions

For all the climbers who have only done hang boarding etc this winter, it is crucial to avoid getting pumped during the first outdoor sessions. Most probably, the blood circulation capacity in the forearms is reduced meaning that once the artery starts pumping blood into the capillary system, it will have a hard time circulating out from the veins. Your forearms will get "flooded" and it will take time to get the lactic acid out of the system. In the longer run, getting pumped during your first outdoor session will quickly make you lose part of the strength you have gained on the hang board this winter.


During your first sessions, you should start super easy and possibly also hang in the drawers until you are fully warmed up. Focus on shorter climbs and as soon as you get pumped lift the arms up to improve the circulation. If you do not get rid of the pump, stop climbing! It will take you between 5-10 sessions before your blood circulation is back to normal.

Here is a longer article discussing also; A pulsating or tickling gripping technique, Hands up and squeezing and Running - Dilution and Purification of lactic acid.