Hand calluses are a natural result of the effort you put into CrossFit and your gym workouts. But just applying any product and pushing through won’t cut it—you need a hand care routine before and after each session to keep pain and discomfort from slowing you down.
In this blog, you'll discover the most common hand issues CrossFit athletes deal with, how to prevent them, and the best solutions for building an effective routine.
Why Hand Care is Essential for CrossFit Performance
Building a consistent hand care routine enables CrossFit athletes to reduce calluses, blisters, and skin tears caused by ongoing friction from bars, kettlebells, and other equipment. Without proactive measures, these minor irritations can escalate into more severe wounds, requiring modifications in training or unplanned rest days.
Neglecting small hand injuries doesn’t just disrupt daily workouts—it can compromise long-term performance and slow overall athletic progress.
Common CrossFit Hand Problems
Calluses on Hands and Their Impact
Calluses form as the skin’s adaptive response to continuous friction and pressure. While they serve as a protective layer, excessive buildup can create rough, uneven textures that make the skin more prone to tearing.
Thickened areas are more likely to catch on equipment, which can interfere with movement and hinder training progress. Incorporating a body block to prevent friction and irritation during workouts regulates callus formation, preserving skin strength and flexibility.
Hand Rips and Blood Blisters
Hand rips happen when the outer skin layer peels away due to repeated friction, especially during high-rep bar or ring workouts. Blood blisters develop when deeper tissue is damaged, leading to blood pooling beneath the skin. Both conditions are painful and create openings that increase the risk of infection, making effective recovery essential to avoid complications.
Cracked Skin
Skin cracking can stem from multiple factors, such as exposure to harsh environmental conditions, excessive hand washing, and the moisture-stripping effect of chalk used in training. When left unaddressed, these fissures can deepen, allowing bacteria to enter and heightening the likelihood of infection.
For more insight into how repetitive strain affects athletes, check out What No One Is Telling You About Weightlifting Injuries.
Hand Care Tips for CrossFit Athletes
Pre-Training
- Moisturize your hands with formulas containing hyaluronic acid and provitamin B5, especially at night. This maintains skin elasticity and reduces the risk of cracks and tears during workouts. For better hand care, use products for high-intensity training. Avanza Skin offers a kit for CrossFitters with the essentials to protect your skin.
- Reinforce high-friction areas with athletic tape or specialized grips, ensuring correct placement to avoid restricting mobility or circulation.
- Apply chalk sparingly to improve grip by absorbing sweat, but excessive use can strip moisture and lead to dryness and cracks. After training, cleanse your hands thoroughly to eliminate residue and follow up with a moisturizer to restore hydration.
During training
- Equip yourself with hand protection to counteract the pressure placed on your palms. Gymnastics grips, gloves, and athletic tape act as a buffer between your skin and the equipment, reducing friction and minimizing wear.
- Refine your grip technique to relieve strain on your hands. Poor positioning increases friction, creating folds in the skin that are more prone to tearing. Ensuring the bar is positioned correctly in your hands and distributing pressure evenly helps prevent unnecessary stress and potential injuries.
- Lastly, stay aware of early signs of irritation so you can adjust before minor discomfort turns into a bigger issue. If a particular area starts feeling too sensitive, reinforcing it with extra tape or modifying your grip pressure can prevent further damage.
Post-training
- Rinse your hands with warm water and mild soap to clear away sweat, chalk, and bacteria. After training, make sure to follow a proper cleansing routine that includes an after workout body wash to remove buildup and prevent irritation. Once clean, check for irritation or damage to treat issues before they escalate.
- If your hands feel rough or uneven, apply a fast-absorbing hand balm or cream to replenish moisture and support skin recovery. Noticing small abrasions? Maintaining them clean and covered promotes faster healing and reduces the risk of infection.
Final Thoughts
Keeping your hands in top shape requires consistency. If you already follow some of these practices, take it a step further by integrating the rest into your routine for more complete protection. Remember that your hands’ needs can change—some days, they may require extra hydration, while on others, additional protection might be necessary.
Let Avanza Skin be your go-to ally so nothing holds you back from training. Our catalog features formulas specifically designed for athletes' skin. Build a skincare routine that keeps up with you while pushing your limits.
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