The Ultimate Guide For Preventing And Repairing Hand Tears

CrossFit is an incredibly rewarding fitness method. It builds muscle mass, helps you to lose fat, tones the body and increases overall fitness…it’s also lots of fun. However, when you’re talking about kettlebells, weightlifting and rowing, your hands can sometimes suffer.

Hand tears are when the sensitive skin on your palms gets rough, blistered, sore and can even rip open. Hand tears are painful and unsightly, plus they can prevent you from training.

CrossFit is filled with challenges and in this article, Plus Health Fitness Performance is going to look at how to prevent rips and hand tears and how to treat them if they occur. Want to train with our team? Schedule a call TODAY

Hand Maintenance

Prevention is better than cure, right? Well the first step is to try to prevent hand tears in the first place and there are lots of ways we can do that. The first step is taking care of your hands before damage occurs. If your hands are smooth and well maintained then there is nothing to rub or catch on the bar when you’re doing pull ups or working that rowing machine. Here are some of our tips:

  • Moisturise your hands at night using an intensive repair cream. You don’t need to spend a fortune, a strong salve like Neutrogena works well.
  • Wear grips when you have a lot of toes-to-bar, pullups or other bar movements to protect your hands. Our favourite grips by an Australian company Roo Grips.– You may also find that the right grips can help you hold on for a few extra reps.
  • Remove any calluses on a regular basis by rubbing with a pumice stone.
    So those are some ways to prevent hand tears, but what if you already got them? Hand tears are painful and won’t get better by themselves so you might want to adjust your workout until they heal by removing the movements that agravating your hands, ie; weights, rowing and pull ups.
  • Chalk is a double-edged sword because it can create friction if used too much but it can also help to keep your hands dry, improve your grip and ensure you don’t need to grip as tight. Use minimal chalk in your workouts.
  • Leather Hand Grips take some getting used to but they help a lot when you do! Grips will protect your skin meaning that you are not coming into direct contact with the equipment in the box. Again, check out RooGrips.
  • Athletic tape is another solution for hand tears. It’s also less expensive than gloves or grips and effective when done right. Here’s a great YouTube tutorial which will teach a simple way to apply your tape.
  •  If you have thin calluses and the ripped skin is thin, we would get some small nail clippers or small scissors and cut as much of the skin as you can away. Be sure to keep the wound clean using an antiseptic spray.
  • Vitamin E does a wonderful job of healing wounds and can be ingested in tablet form or applied to the wound as an oil or gel, we would applying oil onto the wound. All varieties are low cost and available from all pharmacies.

Conditioning your hands is like building muscle. It takes time and isn’t always the exciting part of training, but you need to go through these drills to reach your goal. But remember CrossFit is meant to be challenging, but it shouldn’t be bloody!

Our Coaches are highly qualified and experienced in the fitness world. Having plenty of great knowledge to make sure you are challenging your body without injuring yourself. Why not come in and meet our tribe and possibly qualify for a free trial. Either schedule a call TODAY or complete our inquiry form and one of our friendly Coaching staff will be in touch to get you started on your Health and Fitness journey.

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