Orthopedic problems in sport climbing

Overuse syndromes and soft tissue injuries Return to Top
UPPER EXTREMITY
High stress and repetitive stress injuries constitute the major injury pattern in sport climbing. About 75% of sport climbers eventually suffer upper extremity overuse syndromes or injuries because of the emphasis on vertical and overhung climbs on artificial walls. The most commonly involved structures are the fingers and the wrist, where 60% of the injuries occur. The other 40% is equally divided between the elbow and the shoulder.^{7,19,24,25,54}

Hand and fingers
Overuse and unphysiological use (extreme shear stress) can damage all structures of the finger joints, particularly cartilage, in specific positions. Both the proximal interphalangeal joint (PIP joint) and distal interphalangeal joint (DIP joint) can be injured, although the PIP joint is most often involved. The joint positions that most often lead to injuries are hyperextension of the DIP and hyperflexion of the PIP joint, a position taken mostly on quite small handholds. This position is called crimping in the UK, cling grip in the United States, and position archée or prise en gratton in France (Figures 1 and 2 ). Early morning stiffness and fine motor deficits are the first symptoms of overuse. In chronic cases, signs and symptoms include capsular swelling, pain on pressure and movement, and in some cases even instability. Up to 15° fixed-flexion deformities of the PIP joints can develop bilaterally. They are most common in the ring and middle fingers but are occasionally seen in the index or little fingers. This positioning of the joint is caused by adoption of a rest position after heavy exercise and can be prevented only by active stretching of the PIP joints after each training and competition session. Some climbers who participate in the sport for a long time present with irreversible swelling of the finger joints. With magnetic resonance imaging (MRI), adaptive hypertrophy of the collateral ligaments and chronic joint effusions with synovitis are seen. Early degenerative changes consisting of small lateral osteophytes and enlargement of the joint area can be detected in routine radiographs. A significantly higher osteoarthritis score in 2 separate DIP joints and 3 PIP joints was found when radiographic findings in a group of sport climbers were compared with those in a group of nonclimbers.^* Because adaptation processes are much slower in tendons, they are especially prone to overuse. The shear forces between the tendon and the tendon sheath, especially when the fingers are crimped on very small holds, can lead to flexor tenosynovitis. Again, the middle and ring fingers are most often involved. Tenderness and swelling over the volar base of the proximal phalanges and the palm indicate flexor tenosynovitis. Ultrasound may disclose fluid around the tendon and in the tendon sheath. With MRI, isolated flexor tenosynovitis can be seen as a circumscribed thickening of the tendon sheath and as increased signal intensity caused by a high fluid content. Furthermore, the flexor tendon lies close to the bone with no fluid intervening between the flexor tendon and the phalanx (in contrast to an injury of the A2 pulley, in which a pathological distance and an extended fluid-rich space may be found between the tendon and the phalanx—see below). A very specific entity is credited for localized pain in the middle phalanx: insertion tendonitis of the flexorum digitorum superficialis tendon. The cause is a very intense training program with local overuse.^†
To relieve overuse symptoms, partial or complete cessation of climbing and a change in climbing habits are necessary. Whether cessation of climbing is partial or complete is dictated by the severity of tissue damage and the associated signs. Climbing should be reduced to a level appropriate to the existing pathology and then gradually and systematically increased during the rehabilitation process, commensurate with the stage of healing. Active retraining can be started only after full recovery. As even optimal healing produces a scar that is weaker than the original structures, the error in climbing style that produced the original injury must be identified and appropriate changes made. Such style changes include reducing weight bearing and load pulling by the upper extremity and minimization of the use of crimping handholds. In addition, a training schedule with less stress, more rest periods, and extensive stretching exercises must be adopted.
Very severe pain caused by overuse syndromes may require pain and nonsteroidal anti-inflammatory medications, as well as the temporary use of braces or casts, before a basic rehabilitation program can be started. Therapy for severe tenosynovitis may include injection of a dilute water-soluble steroid into the tendon sheath.
A variety of physical therapy techniques can be used. The range of movement, coordination, and power of the hand can be improved by using hand plasticine (plastic substance remaining soft for a long time) or small, soft balls. Prolonged treatment is necessary. When climbing is resumed, special attention must be given to training programs that include long regeneration times. These programs should include specific warm-up methods and stretching exercises that support adaptation and counteract muscle contractures. Not only the climbing agonist muscles (flexors), but also the antagonist muscles (extensors), must be strengthened. Preventive measures after a particularly hard climb also include icing swollen finger joints and taking nonsteroidal anti-inflammatory drugs for 3 days.^‡
Distortion or rupture of the collateral ligaments of the finger joints occurs when a climber slips or falls while a finger is fixed on a tight 1-finger hold (Figure 3 ) and high shear forces affect the finger. Clinical examination after such accidents discloses instability of the finger joint. Radiographs may show a bony extraction. Strained or torn collateral ligaments rarely heal well enough to provide the stability that existed before the injury. This instability can cause joint effusions and cartilage damage. Therapy depends on the severity of the injury. The PIP joint should be splinted at 30° of flexion for an initial period of 1 to 4 weeks. An additional rest period of 1 to 4 weeks should follow. Climbing activity can be resumed after 3 to 6 weeks, but only open-hand grips should be used, and the finger should be taped to stabilize the joint. Chronic joint instability may force the climber to continue taping this finger. Surgical intervention may be necessary to correct severe instability.^5,25,37,47
Special attention must be paid to the pulleys of the finger. These dense annular structures (designated A1, A2, A3, A4, and A5) prevent “bow-stringing” of the tendons of the flexor digitorum profundus and superficialis, which are held against the phalanx by a fibrous sheath. The crimp grip (hyperextension of the DIP joints and hyperflexion of the PIP joints) can produce very high forces on the A2 pulley located at the middle of the proximal phalanx. Injuries happen when climbers fall or slip while in this crimp position (Figure 4 ). A force as high as 450 N may suddenly be placed on the A2 pulley. This force is greater than that required to tear this pulley under experimental conditions.
A2 pulley rupture is the most common climber's injury and has been given the name climber's finger. The injury is most frequent in the ring and middle fingers because those fingers are used most often for small holds—separately for 1-finger holds and together for 2-finger holds. A loud snap, a feeling of giving way, and acute, severe pain at the base of the proximal phalanx announce the occurrence of the injury. This is usually followed by swelling over the volar aspect of the proximal phalanx and a variable degree of discoloration from bleeding into the tissues. The pain can persist for a few months. With an injury of the A2 pulley, the flexor tendon is bow-stringed to a varying extent across the proximal phalanx when the finger is flexed against resistance. This clinical sign may be very subtle and sometimes is detectable only by comparison with the opposite hand. No direct evidence of a pulley tear can be found with ultrasound or MRI because the pulleys cannot be visualized as discrete structures. Nevertheless, a fairly reliable indirect sign of such injury consists of an extended fluid-rich space with a high MRI signal intensity between the phalanx and the tendon. This increased space between the tendon and the phalanx may differentiate pulley tears from isolated flexor tenosynovitis.
For this injury, therapeutic possibilities range from surgical repair to more classic conservative measures, depending on the severity of the tear as determined by the clinical examination and further diagnostic procedures (ie, MRI). Initially icing, nonsteroidal anti-inflammatory medication, and physiotherapy can be used to reduce inflammation and swelling. For strains or partial tears, such therapy can be continued and early non–weight-bearing mobilization of the PIP joint encouraged. A rehabilitation program including climbing can be started after 2 to 6 weeks. Difficulty, length, and frequency of climbing must be reduced, and climbing techniques must be changed. For severe or complete tears, most authors recommend splinting of the metacarpophalangeal (MP) and PIP joints in slight flexion for 2 to 4 weeks and rest for a subsequent 2 to 4 weeks. Rehabilitation programs must be very slow; a minimum of 2 to 3 months should pass before a return to climbing. Operative treatment is reserved for chronic cases or for combined ruptures of the A2 and A3 pulleys and requires good compliance with a 3- to 6-month postoperative no-climbing regimen to prevent recurrent rupture. Pulley injuries need very careful treatment because the chance of persisting pain is high and can lead to abstinence from climbing for up to 1 year.
No clinical evaluation proves the value of prophylactically taping the fingers (1.5 cm zinc oxide tape around the base of the proximal and middle phalanges), but climbing evidence indicates a reduction in A2 pulley tears. In an experimental setting, 2.5 turns of a 1.5-cm zinc oxide tape tears at a force of 500 N and may help absorb some of the forces to which the tendons and pulleys are subjected in the crimp grip. Taping the base of the proximal phalanx is mandatory for anyone who has suffered an injury of the A2 pulley and is resuming climbing.^§

Wrist
The most common problem encountered at the wrist (Figure 5 ) is carpal tunnel syndrome, which is present in about 10% of elite climbers. Numbness, tingling, prickling, or itching sensations in the sensory distribution of the median nerve (volar side of index finger to radial side of ring finger and adjacent skin areas of the hand, dorsal side of distal index and long fingers, particularly at night, are typical for this disorder. MRI in 3 climbers with carpal tunnel syndrome disclosed thickened cross-sectional areas of the muscle bellies and tendon sheaths of the flexor digitorum profundus and superficialis at the carpal tunnel. Conservative management with reduction of the training load, nonsteroidal anti-inflammatory agents, and physical therapy, as well as surgical decompression for severe cases, is described. Additionally, classic overuse syndromes with acute or acute and chronic peritendonitis or tendonitis and wrist sprains can occur separately. Rest and rehabilitation with nonsteroidal anti-inflammatory medication, and, if necessary, splinting for 2 to 3 weeks, is usually sufficient to relieve symptoms.^¶

Elbow
Four soft tissue injuries of the elbow (Figure 5 ) caused by slow regeneration of tendon tissue after repeated microtrauma are recognized: classic medial and lateral epicondylitis, anterior elbow pain (climber's elbow), and triceps tendonitis. Very high stress in climbing leads to insertion tendonitis from such microtrauma. The superficial finger flexors, the wrist flexors, and the pronator teres muscle all insert at the medial epicondyle of the elbow. If those muscles, which perform most of the grasping and holding of climbing, are overused and are not allowed to regenerate adequately, medial epicondylitis develops. Lateral epicondylitis develops as an overuse syndrome of the wrist and finger extensors and the supinator muscle, which insert on the lateral epicondyle. Overuse of the less well-trained extensor muscles in climbing results because optimal power of the flexors is obtained only when the wrist is extended. Anterior elbow pain, or climber's elbow, was first misdiagnosed as biceps tendonitis but actually is tendonitis of the brachialis muscle. It is caused by overuse of this muscle in a position where the biceps muscle is not or is only insufficiently functioning, which occurs with flexion and pronation of the elbow, particularly during long traverses on climbing walls.
Triceps tendonitis occurs after mantle-shelf movements, during which arms flexed at the elbow and pushing downward initially support the body's weight. Injuries occur when the arms and elbows are extended to push the body higher.
In some individuals, antecubital fossa pain is not an indication of a lesion of the brachialis or biceps brachii muscles, but of compression of the posterior interosseous nerve (a branch of the radial nerve) between the 2 lamina of the supinator muscle, which can be inflamed and swollen by excessive climbing.
Simple conservative therapy such as icing, nonsteroidal anti-inflammatory medication, physical therapy, and relative or absolute rest followed by a gradual return to climbing should be sufficient for most elbow problems. For severe injuries, immobilization of the elbow joint with a splint or a cast may be needed for a short time. Surgical intervention for nerve compression syndrome has been described.
The strength of both flexor and extensor (agonist and antagonist) muscles must be checked to ensure balance. Climbers must be encouraged to include training and stretching of all forearm muscles in their daily exercise program.

Shoulder

Shoulder problems in sport climbers are quite common because most climbing is done with the arms above the head. Pain can be caused by impingement as well as by biceps tendonitis. Primary and secondary impingement must be distinguished. In primary impingement, imbalance and injury of the rotator cuff caused by training errors leads to the classic picture of a painful arc and positive Hawkins and abduction tests. Therapy is usually conservative. Operative therapy is reserved for severe impingement syndromes, but anterior acromioplasty has been performed for climbers with chronic, persistent pain. Secondary impingement can result from disorders such as a SLAP lesion (superior labrum lesion from anterior to posterior) with superior instability. Arm positions above the head can lead to maximal shear and pull forces on the biceps tendon. The clinical picture of a SLAP lesion is very variable. Typical features are pain in forced internal rotation from an abduction-external rotation position, snapping in movements above the head (Crank test), and a positive O'Brien test (pain occurring with forced flexion of the extended arm against resistance in pronation of the forearm in contrast to supination of the forearm). An MRI with an intra-articular contrast agent can confirm the diagnosis, and operative therapy such as arthroscopic repair can be undertaken.
Isolated damage to the tendon of the long head of the biceps muscle in the shoulder joint region can occur and is often associated with the use of training apparatus, primarily hangboards.
Shoulder dislocations seem to be rare and are seldom mentioned. Nevertheless, they were present in 4% of injuries to top climbers. A reduction with one of the classic methods is the treatment of choice, followed by a period of rest and intense physiotherapy with specific muscle training after identification of the reason for injury.^{7,11,24,37,67–77}

LOWER EXTREMITY
Because the upper limb takes most of the punishment in modern sport climbing, injuries of the lower limb are less common. Nevertheless, some soft tissue injuries are mentioned in the literature, and a specific entity involves the knee joint. Although in earlier literature about sport climbing, specific foot problems were only occasionally mentioned, newer publications describe a high rate of footwear-related problems, with deformities as well as soft tissue and neurological complaints.^24,39,42,52
Knee
The most prominent accidents are meniscal tears. They occur mostly when a climber is moving up from a position in which the knee is hyperflexed and the whole leg is turned outward—the frog position (Figure 6 ). Injury occurs when the meniscus is put under load and rotational stress. Sudden pain can be accompanied by locking of the knee, swelling, effusion, and inability to walk or bear weight on the injured extremity. Clinically, the appropriate tests for meniscal injuries (Steinmann I and II, hyperflexion and hyperextension, McMurray, Apley, Payr) may be positive, and tenderness is present above the joint space. An MRI can be diagnostic. For meniscal tears, conservative treatment is usually unsuccessful and arthroscopic therapy is required. In certain circumstances, meniscal tears can be repaired, but usually part of the meniscus has to be resected. The appropriate rehabilitation program depends on the surgical technique used.^**
 
Foot
Sport climbers often buy climbing shoes several sizes smaller than street shoes (Figure 7 ). The smaller shoe holds the foot in a supinated, stable position while the thinness of the shoe increases proprioceptive sensitivity. Climbing shoes are supposed to fit like a second skin. To obtain this fit, nearly 90% of climbers accept pain during and after climbing. The small shoes also induce specific foot deformities as well as musculoskeletal, neurologic, and dermatologic problems. Hallux valgus, defined as a 20° difference between the axis of the first metatarsal and the axis of the proximal phalanx of the toe, was noted unilaterally in 53% and bilaterally in 20% of climbers participating in the sport for more than 5 years and climbing UIAA degree IX.⁵²
Soft tissue complaints include high pressure points at the interphalangeal joints of the hallux and lesser toes, the dorsum of the foot, and over the insertion of the Achilles tendon. Toenail pain and soreness, as well as subungual hematomas, dystrophic nails, and toenail infections are often present. Medial to lateral compression of the forefoot is applied by the small shoes and possibly is responsible for the pressure on deeper nerves, vessels, and soft tissue structures that results in tingling and numbness in up to 65% of sport climbers.^5,39,42,52
Therapy guidelines for these foot problems have yet to be defined. After accepting shoe-size reduction as a necessary evil in sport climbing to maximize climbing performance, recommendations include optimal preclimbing and postclimbing hygiene of the feet, parallel training or rehabilitation programs that strengthen and stretch all muscles of the foot, and appropriate-sized street or sports shoes that do not compress the feet when the person is not climbing.
Ankle sprains in bouldering and sport climbing are reported in up to 24% of climbers. In bouldering, climbers ascend unroped to a height of 10 to 15 feet, and if they fall, they usually land on their feet, which absorb much of the impact. As the foot is already in a forced supinated position because of the small climbing shoe, the likelihood of ankle sprains is increased. Thick mats that provide adequate energy absorption and cover an entire potential landing area have resulted in a lower injury rate.
The origin of ankle sprains in sport climbing is different. This injury can occur when climbers fall into the rope in overhanging walls. A falling roped climber on vertical walls swings into the face, usually extending the legs to brace the body for impact. Both dorsiflexion and plantar flexion-inversion sprains may occur. Therapy for ankle sprains follows the routine guidelines established for ankle injuries in orthopedic surgery and sports medicine.^{4,39,52,53,67,68,72}
Miscellaneous
Various muscle injuries, including acute adductor sprains and quadriceps or hamstring strains, have been reported. Therapy follows the guidelines for muscle sprains or strains. Thorough physiotherapy and slow restart of climbing activity are necessary. For individuals with such injuries, a detailed warm-up and extensive stretching exercises are recommended before and after the climbing activity.^{7,11,25,67,68,74,75}
 
BACK AND ABDOMEN
As with the lower extremities, sprains and strains have been extensively reported. Additionally, specific overuse syndromes of the cervical spine as well as of the lumbar spine have been described. The cervical spine is often hyperextended while belaying a partner up vertical or overhanging rock faces, resulting in typical muscle pains and disorders such as arthritis of the facets of the cervical vertebra. A higher incidence of damaged lumbar intervertebral disks is also reported in climbers. Possible causes include functional problems such as shortening of the pectoralis muscle, resulting in kyphosis of the thoracic spine and lordosis of the lumbar spine, and frequent falls when held by a rope. Treatment follows classic guidelines and includes physical therapy with stabilizing exercises for the back and abdomen and strengthening of the muscles.^{5,31,58,80,81}
FRACTURES
Although fractures are common injuries in classic mountaineering and traditional rock climbing, the incidence in sport climbing is quite low. Accidents producing multiple traumatic injuries are exceptional. Nevertheless, if a fall is not adequately controlled, and appropriate safety gear such as a helmet is not worn, fractures of the skull or other bones can occur. Bones of the forearm (distal radius) and the hand (scaphoid) may be fractured when a climber reflexively tries to stop his body from colliding with a rock face or climbing wall. Ankle fractures have been reported as common on climbing walls, but matting with adequate energy-absorbing qualities may reduce their incidence. Treatment for such fractures follows the usual guidelines, although special emphasis must be given to step-by-step rehabilitation of the climber.^{4,24,26,67,68,75,82}
Repetitive compression and tensile stress on fingers in finger jams, finger locks, hand jams, fist jams, and grip handholds place climbers at risk for stress fractures of the bones of the hand. Any injury thought to result from overuse of muscles and tendons that is not responding to treatment may be a stress fracture and may require alternative treatment. In 1 case report, physical examination revealed point tenderness over the involved phalanx, painless full range of motion, and periosteal changes over the ulnar aspect of the phalanx in routine radiographs. A stress fracture of the proximal phalanx of the right index finger was diagnosed and treated by “buddy taping” the index finger to the middle finger for 6 weeks. Pain resolved within 1 week, and the individual was able to climb 9 weeks later.<sup>83


 source:

http://www.wemjournal.org/wmsonline/?request=get-document&issn=1080-6032&volume=012&issue=02&page=0100</sup>

any brave souls?

Satellite Event-- HAIR FOR HOPE

We bring the shaving to you!

Do you have colleagues who are willing to shave their heads for charity?

In addition to the main event, we will be conducting a series of hair shaving satellite events in the months of June to August (weekdays only) to foster greater awareness of childhood cancer.

We are appealing to groups (Clubs/Companies/Schools) to consider this symbolic gesture of shaving as well and if there's a minimum of 12 participants from your organisation, the hair shaving can be held at your premises (*time and date will be arranged). This is a wonderful avenue to encourage your colleagues to come together to participate in this meaningful hair shaving cause.

We wish to expresss our heartfelt thanks to Clubs/companies/schools who have signed up for the hair shaving satellite events to be held at your premises.

(http://www.ccf.org.sg/hfh/satellite.php)

We're thinking of tying this with this year's boulderactive.. who's willing to join me!! :D

THE Hampi video

For those that missed it or didnt see it clearly from the small laptop screen at fel's place here it is..



A short video presentation of our hampi trip.. hopefully i get the time to make a longer one soon

enjoy!

PS: only got a flv version so can only upload to youtube not vimeo.. will have a .mov version out soon.. hopefully will be better quality

Let's go Blue Mountains, Australia

Climbing in the Blue Mountains from Jez Jez on Vimeo.

December anyone? Sport climbing. Road trip. $600 to get there.

team pants

hi guys,

remember last year there was this idea about making a pair of pants (3/4s) for each team member for the team attire, instead of the usual singlet/tshirt?

my grandma used to be a seamtress. she's living the slow paced life of a retiree now and doesnt mind sewing a pair of pants for each and every one of the team members.

basically, she can control c and control v my dragon pants, and personalize it to suit your size. i could probably take measurements for the waist, butt, upper thigh and lower thigh and length from waist to slightly below knees. and further personalize each pair with a team nus embroidery (or anything else you fancy).

could prolly pay $30-35 for each pair of pants.

can use it to supplement the team attire/or those interested can contact me

One last one before I sleep

Just one last one. PS if the climber is inverted I'll correct the angle of his currently gravity-defying chalk bag

Some PnCs

Hello some permutations of the original design. May come up with wholly different designs from this later on, if, as mentioned earlier, time (rather, laziness) permits. Or may add danger tape to border the graphic (danger tape always looks badass). These designs may be in front or behind. The Team NUS words will be on whichever side the graphic is not. With the tilted climber the comparison between the two isn't as obvious (and flipping the afro dude didn't look very nice).

T-shirt design

Hey I came up with another design for the team shirt... yes I know the concept is lame. Was trying to copy the "Communist Party" idea from Threadless and the ipod advertisement aesthetic. Don't know if we're allowed to put the Team NUS words. If so maybe on the back? Or perhaps the front should be the rock climber image only and the back of the shirt the rock star only. Comments and suggestions? May do another design if I have time

Natural bouldering...

Could Be Worse from Boulderkeskus on Vimeo.

They make it look so easy.

combine back 3 and 4?

i think this looks abit odd. haha. what do you think?

Very inspiring

"Trigga Nigga" 25 from Jerome Pink on Vimeo.

Let nothing get in your way of living your dreams.

World of warcraft

The singer is an actress and is a hardcore gamer...

Team tee designs

Hello people.

I came up with a few designs for our team tee. give comments and suggestions, and post more designs if you like!


FRONT


BACK 1


BACK 2


BACK 3


BACK 4

Some more lame stuff

Try to watch this without your palms sweating!

Hampi

Sick day here at Hampi, i think only Brian is 100% healthy. oh well at least that gives us time for our skin to recover, totally no skin on the tips. haha

Weather here is perfect for climbing but the rocks are ouchy.
ill let some of the pictures do the talking..







upload is vv slow here.. juz uploaded random 3

Hope everyone is having a good time

Off to Hampi

ok im off to the airport! good luck happy climbing everyone! stay safe!

hope to blog something from there too stay tuned! =)

Don't Eat Lah!

Funny video I chanced upon online. Everyone says don't eat this, don't eat that nowadays because it's unhealthy and blah blah blah.. I personally believe everything in moderation (: Otherwise no need to eat liao!

The Food Chain from Jeremy Saville on Vimeo.

sorry to spoil the party atmosphere!

health issue 3: FRUITS!ALL FRUITS=) Dr Stephen Mak is a friend of mine at the BSF course. He told me he treats terminal ill cancer patients by "un-orthodox" way and many patients recovered. He explains to me before he is using solar energy to clear the illnesses of his patients. He believes on natural healing in the body against illnesses. See the article below. Dear Shereen, Thanks for the email on fruits and juices. It is one of the strategies to heal cancer. As of late, my success rate in curing cancer is about 80%. Cancer patients shouldn't die. The cure for cancer is already found. It is whether you believe it or not? I am sorry for the hundreds of cancer patients who die under the conventional treatments.. Very few can live for 5 years under the convenctional treatments and most live for only about 2 to 3 years. The conventional treatments do not make any difference because most cancer patients also live for about 2 to 3 years without undergoing any treatment. It is difficult to cure those cancer patients who have undergone chemo and radiotherapy as their cells are toxic and weak. When there is a relapse, the cancer will spread very fast as the resistance is poor. Thanks and God bless. Dr Stephen Mak

EATING FRUIT... [IMAGE] It's long but very informative � We all think eating fruits means just buying fruits, cutting it and just popping it into our mouths. It's not as easy as you think. It's important to know how and when to eat. � What is the correct way of eating fruits? � IT MEANS NOT EATING FRUITS AFTER YOUR MEALS! * FRUITS SHOULD BE EATEN ON AN EMPTY STOMACH. � If you eat fruit like that, it will play a major role to detoxify your system, supplying you with a great deal of energy for weight loss and other life activities. � FRUIT IS THE MOST IMPORTANT FOOD.Let's say you eat two slices of bread and then a slice of fruit. The slice of fruit is ready to go straight through the stomach into the intestines, but it is prevented from doing so. � In the meantime the whole meal rots and ferments and turns to acid. The minute the fruit comes into contact with the food in the stomach and digestive juices, the entire mass of food begins to spoil.... � So please eat your fruits on an empty stomach or before your meals! You have heard people complaining — every time I eat watermelon I burp, when I eat durian my stomach bloats up, when I eat a banana I feel like running to the toilet, etc — actually all this will not arise if you eat the fruit on an empty stomach. The fruit mixes with the putrefying other food and produces gas and hence you will bloat! � Graying hair, balding, nervous outburst, and dark circles under the eyesall these will NOT happen if you take fruits on an empty stomach. � There is no such thing as some fruits, like orange and lemon are acidic, because all fruits become alkaline in our body, according to Dr. Herbert Shelton who did research on this matter. If you have mastered the correct way of eating fruits, you have the Secret of beauty, longevity, health, energy, happiness and normal weight. � When you need to drink fruit juice - drink only fresh fruit juice, NOT from the cans. Don't even drink juice that has been heated up. Don't eat cooked fruits because you don't get the nutrients at all. You only get to taste. Cooking destroys all the vitamins. � But eating a whole fruit is better than drinking the juice. If you should drink the juice, drink it mouthful by mouthful slowly, because you must let it mix with your saliva before swallowing it. You can go on a 3-day fruit fast to cleanse your body. Just eat fruits and drink fruit juice throughout the 3 days and you will be surprised when your friends tell you how radiant you look! � KIWI:Tiny but mighty. This is a good source of potassium, magnesium, vitamin E & fiber. Its vitamin C content is twice that of an orange. � APPLE:An apple a day keeps the doctor away? Although an apple has a low vitamin C content, it has antioxidants & flavonoids which enhances the activity of vitamin C thereby helping to lower the risks of colon cancer, heart attack & stroke. � STRAWBERRY:Protective Fruit. Strawberries have the highest total antioxidant power among major fruits & protect the body from cancer-causing, blood vessel-clogging free radicals. � ORANGE :Sweetest medicine. Taking 2-4 oranges a day may help keep colds away, lower cholesterol, prevent & dissolve kidney stones as well as lessens the risk of colon cancer. � WATERMELON:Coolest thirst quencher. Composed of 92% water, it is also packed with a giant dose of glutathione, which helps boost our immune system. They are also a key source of lycopene — the cancer fighting oxidant. Other nutrients found in watermelon are vitamin C & Potassium. � GUAVA & PAPAYA:Top awards for vitamin C. They are the clear winners for their high vitamin C content.. Guava is also rich in fiber, which helps prevent constipation. Papaya is rich in carotene; this is good for your eyes. � Drinking Cold water after a meal = Cancer!Can u believe this?? For those who like to drink cold water, this article is applicable to you. It is nice to have a cup of cold drink after a meal. However, the cold water will solidify the oily stuff that you have just consumed. It will slow down the digestion. Once this 'sludge' reacts with the acid, it will break down and be absorbed by the intestine faster than the solid food. It will line the intestine. Very soon, this will turn into fats and lead to cancer. It is best to drink hot soup or warm water after a meal. � A serious note about heart attacks HEART ATTACK PROCEDURE': (THIS IS NOT A JOKE!) Women should know that not every heart attack symptom is going to be the left arm hurting. Be aware of intense pain in the jaw line. You may never have the first chest pain during the course of a heart attack. Nausea and intense sweating are also common symptoms. Sixty percent of people who have a heart attack while they are asleep do not wake up. Pain in the jaw can wake you from a sound sleep. Let's be careful and be aware. The more we know the better chance we could survive. ANYWAY, MY HOUSE IS OPEN TO ALL THE BUMMERS OUT THERE WHO WANT TO DO SOMETHING NON-EXAMINABLE LIKE WATCHING SAW 6.haha(just kidding).but my house is open for movie on fri afternoon!tell me if u guys wana come!

The "We-are-free-on-friday-after-climbing-in-the-morning-to-afternoon-going-somewhere-fun-after-that-but-not-sure-where-and-wat-it-is" Club

comment to join us!
tell us where u wanna go too!


current members:
bert
kenneth
me
desmond ( main organiser.. lol)

Free Starbucks!

Free starbucks (any tall drink) at ANY starbucks outlet! (:

Everybody has a bad day....

Everybody has a bad day... So dont always be too hard on yourself.

Climb hard and smile even though it has been a bad day.

no title for this

Guess guess guess!!!!

I bet NO ONE will guess wad these 2 things are. Winner(first 2 to guess) will get an ice cream treat from me(i am that confident muahahhaa) will reveal the answer on the 4th before flying!!

Big Wall Climbing

The video Jia Wei posted up. I think it's such a waste if it goes unnoticed in the tag board. Climbs don't have to be sick hard to be enjoyable. The process in itself is already a form of enjoyment.

Koh Tao

Haha juz had some time to do this (long overdue) video..

dunno y i have time oso.. haha
abit blur.. camera's fault..lol



enjoy! pls comment!

shuai TTM