At CrossFit Reincarnation, we put our hands through a lot—pull-ups, kettlebell swings, barbell work, and more. All this hard work can lead to the development of calluses on our palms, which are completely normal for athletes. While calluses are a sign of your dedication, they need proper care to prevent them from becoming a problem.
Why Callus Care Matters
Calluses form as your skin responds to friction and pressure. While they provide some protection, if left unchecked, they can become thick and uneven. Over time, this increases the risk of painful tears during workouts, which could take you out of training for days. A little bit of routine maintenance can help you avoid unnecessary discomfort and downtime.
How to Manage Calluses
- Regular Trimming:
Keep your calluses at a manageable size by trimming them down. You can use a pumice stone, callus remover, or even a simple nail file…knives….teeth (just kidding) to smooth out the rough edges. The best time to do this is right after a shower, when your skin is soft. - Moisturize:
Yes, even tough hands need moisture! Use a good hand cream to keep your skin supple and hydrated. Dry skin is more prone to cracking and tears, so regular moisturizing helps prevent these issues. Public Service Announcement – Chalk isn’t moisturizer. - Avoid Over-Gripping:
Many of us tend to grip the bar too tightly during movements like pull-ups or barbell lifts. Relaxing your grip just a bit can reduce friction and limit the formation of excessively thick calluses. But remember, keep your thumbs wrapped around the bar! - Use Grips or Tape:
For high-repetition movements like pull-ups, consider using hand grips or athletic tape to create a barrier between your skin and the bar. This can greatly reduce the friction that leads to callus buildup and tearing.
What to Do if You Tear a Callus
Even with the best care, callus tears can still happen. If you do tear one, don’t panic! Here’s how to treat it:
- Clean the Area:
Wash the wound immediately with soap and water to remove any dirt or bacteria. This will sting like a ……um…. yeah, it will sting really bad. Just breathe through it! - Trim the Flap:
If there’s loose skin hanging from the tear, carefully trim it off with sanitized scissors. Leaving it will cause more irritation. - Protect the Wound:
Apply some Triple Antibiotic cream. Apply a bandage or cover the area with athletic tape to protect it while it heals. You’ll want to avoid friction on the area for a few days to prevent further damage but usually you can remove the bandage after a day or two. These wouds usually heal pretty quickly.
Be Proactive, Not Reactive
Taking care of your calluses is all about being proactive. Don’t wait until you’ve torn your hands up during a workout. Build a simple routine into your week—whether it’s after a workout, on a rest day, or whenever your calluses start feeling rough. With just a little effort, you’ll be able to keep training hard without having to worry about painful hand tears.
At CrossFit Reincarnation, we believe in taking care of our bodies from head to toe. So, take a few extra minutes to care for your hands—they work hard for you, so give them the attention they deserve!
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