How to Care for Your Hands as a CrossFit Athlete

Most of us learn this the hard way a little ways into our CrossFit journey: our hands take a beating. Pull-ups, toes-to-bar, hook grip, rope climbs, kettlebell swings all leave their marks on our hands, and if we don't take care of it, we could be looking at a rip that sidelines us from certain movements for a week or more!

Good news: hand care isn't complicated. It just takes a little consistency, same as everything else in this sport.

Why Calluses Form (and Why You Want Some)

Calluses are your body's way of armoring up against friction. A little callus is a good thing, it means you're training hard and your hands are adapting.

The problem is when a callus gets too thick or builds a hard ridge that catches on the bar. That ridge is where rips start: the callus separates from the skin underneath because there's too much built-up tissue with nowhere to go but tear.

The Maintenance Routine

File, don't cut. A pumice stone or callus file after a shower, when skin is soft, keeps calluses level with your palm instead of removing them entirely. Once or twice a week, not daily (over-filing strips away the protection you want).

Moisturize daily. Dry skin tears more easily than supple skin. A thick hand cream or balm at night keeps tissue pliable.

During the Workout

If you feel a hot spot building and think you're in danger of ripping, stop or alter the movement. There's no badge of honor in ripping.

Grips, tape and liquid chalk all help reduce friction, but they're not a substitute for managing your calluses. The maintenance still matters.

If You Do Rip

It happens to everyone eventually, so don't panic:

- Trim the torn skin flap with clean scissors or nail clippers so it doesn't catch on anything
- Clean it and keep it covered while it's open
- A callus balm or plain antibiotic ointment under a bandage speeds things along and keeps it from drying out and cracking
- Give it real time to heal. Taping over an open rip and grinding through more reps just sets you up for a deeper tear. Let the coach know so they can give alternate movements that won't make things worse.

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The Bigger Picture

An ounce of prevention beats a pound of cure! Hand care is one of those unglamorous habits that seems unimportant, but rips can set back training, knock us out of our routine and be painful in many other life activities, like shampooing!

Thirty seconds with a pumice stone after your shower can keep progress from getting derailed!

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