1. the first stage-rest, ice, oppression, rice): rice can be said to be the general rule of first aid for all sports injuries. (1) Rest: Stop the movement of the affected part immediately when injured; (2) Ice compress: then, local blood vessels are contracted by ice compress to inhibit subcutaneous bleeding and reduce inflammation and swelling; (3) Compression: bandage the affected area with elastic bandage, which can also reduce swelling, but remember not to bandage it too tightly to avoid blocking blood circulation; (4) Elevating: Elevating the affected part can promote blood and lymph circulation and prevent congestion and swelling. 2. The second stage-limited activities: after the first aid and detumescence procedures are completed, the focus must be turned to the cure of the affected part. First of all, we should understand the role of blood in the recovery of affected parts. The white blood cells in the blood have the functions of defending against germs, removing necrotic tissues and enhancing the immunity of the body, so the recovery time of the affected part is directly proportional to the blood supply. For example, skin and muscle have dense microvascular tissue, so the recovery period is short; However, the microvascular distribution of ligaments and tendons is sparse, and it takes at least six weeks to heal; As for the cartilage that protects the joints, because there is no blood supply at all, only surgery can cure it. In addition, besides the density of blood vessels, the amount of exercise will also affect the degree of blood circulation. At the initial stage of recovery, the affected part can't bear strenuous exercise, so hot compress or massage should be used to promote blood circulation. However, when the injured tissue is sound and the affected part no longer has tingling sensation, it can enter the second stage, that is, promoting blood circulation through moderate exercise. The so-called moderation means to carry out activities within the normal range of the affected part without feeling uncomfortable. 3. The third stage-gradual pressurization: when the affected part moves within its own scope and does not feel pain, it can exert pressure on the injured tissue to strengthen it. However, the pressure must be moderate, and once you feel pain, you must stop, otherwise it will cause secondary injury. Secondly, when carrying out pressure training on the affected part, we should pay attention to avoiding hot compress within 12 hours after training. In addition, this stage can also take the opportunity to correct the unbalanced development of muscle groups and strengthen weak parts by pressing. 4. The fourth stage-healing of the affected part: With the completion of the third stage, the affected part will recover to 2/3 of the original muscle strength, and then it can turn to actual climbing to help heal. Because the affected part is not used for a long time, it takes a period of re-adaptation to coordinate with the rest of the muscle groups. At first, some difficult and low-intensity climbing training can be carried out to adapt the affected part to various postures and movements, and then the intensity will gradually increase. Compared with the third stage, this stage can help athletes to examine their rock climbing skills. If you tend to climb or climb a specific terrain on weekdays with fixed movements, then diversified climbing training at this stage will reduce the possibility of similar injuries happening again.