CrossFit Hands: Care and Maintenance

We’ve all been there. You’re in the average of your endure set of a bajillion pull-ups, and you’re killing it. You got your ______ (insert any added movement) unbroken, and you’re agitation these kipping pull-ups. You appear off the bar, and apprehension that the callouses on your calmly are all pushed up against your fingers. No big deal, you’re so abutting to the end! You jump aback on the bar, and as you accomplishment you feel that affectionate of awful glossy as one or all of those callouses appear appropriate off, advertisement raw derma that’s never apparent the ablaze of day.

Sometimes they bleed. Sometimes it’s in places you never knew you could rip. Sometimes you’ve already congenital up callouses, like up by your fingers, but sometimes it’s breadth architecture callouses absolutely doesn’t work, like down in the average of your palm, your thumbs or on your wrists. It doesn’t absolutely amount breadth you’ve ripped your hands, big or small: it hurts.

The aboriginal time I ripped my calmly was accomplishing “Angie” (100 pull-ups, 100 sit-ups, 100 push-ups, 100 squats for time). It was the aboriginal kipping pull-up conditioning that I completed as assigned (without any abetment on the pull-ups). By the time I was done, I’d ripped in 5 places. Strips were missing from both award and I’d broken off my babyish callouses in three aberration places up by my fingers. I did my push-ups with my calmly biconcave to abstain even abrasion the flaps of still-attached derma on the begrimed gym floor.

If you CrossFit, do gymnastics, or absorb abundant time on a barbell, you apperceive about callouses. And if you’ve anytime been adverse abundant to rip them off, you apperceive there isn’t abundant abroad that interferes with all-important circadian activities absolutely like ripped hands.

We blow aggregate with our hands, and they accept some of the densest collections of assumption endings in our bodies. Almost aggregate we do requires the use of our hands, to grasp, maneuver, and feel. I’ve been about continued abundant to accept my allotment and afresh some of “hot” and ripped hands, and I will acquaint you, as I acquaint my clients, that I accede a ripped duke to be an injury. Granted, calmly alleviate adequately bound if cared for properly, but it is an injury, nonetheless. I’ve aswell been about continued abundant to accept a appealing acceptable abstraction of what my calmly are able of withstanding. I will absolute or change my circadian conditioning if I anticipate there is a acceptable adventitious I will rip. It just isn’t account it to me. I aswell accumulate up on caring for my calmly and callouses to anticipate ripping.

Moisturize regularly. I’m one of those humans that is captious with my lotions. I don’t like absolutely anointed analgesic that doesn’t absorb in, and able fragrances aswell bother me. There are a brace that I consistently accumulate on hand. But mostly, this is claimed preference. Acquisition one or two lotions that you like and use them. A LOT. I accumulate a tube handy, one at my board at work, one in my car, and one by my bed. Obviously, lotioned calmly don’t plan actual able-bodied if I’m at the gym and aggravating to anchor things, so this is something you do abroad from the gym. If annihilation else, moisturizing every night afore bed allows the emollients to absorb in all night long.

Exfoliate. The higher/thicker your callouses, the bigger the affairs they’ll appear appropriate off, and added than they would otherwise. There are a few means to accumulate callouses from architecture up too high. My adopted adjustment is a blah shaver. But some adopt a accomplished sander, like a Ped Egg. I adopt the blah beautician because I can be added absolute with what I’m accent off. A sander will blister a beyond area. It’s up to you, but this is an capital footfall in caring for your CrossFit hands.

Tape accepted hot spots breadth possible. Pre-wrap band is abundant to accumulate on hand. It’s stretchy, so it allows your fingers to move afterwards constriction, and sticks to itself so you can cull it off calmly if you’re done. This is an capital in my gym bag that I use DAILY. I use it to blanket hot spots or healing tears on fingers, and wrists.

I aswell like to use it on my wrists if I am accomplishing beef ups to action a little added aegis for that breakable derma on the central of my wrists (where my weight rests in the apocryphal grip). It doesn’t consistently anticipate tears completely, but it absolutely delays tears and hot spots. I adjustment abundance in a box of 24 from here. I’m not abiding how generally I order, but I would assumption about every 6 months. Tip: this is aswell what I use to assure my thumbs if application the angle grip.

Protect your hands. There are all kinds of grips out there. Gymnastic grips, band grips like Natural Grips from Rogue (I’ve approved these, and didn’t acquisition them to be actual durable). I’ve apparent humans use gloves. I’ve admired gloves from Fit Four because they’re actual trim, not bulky. You can acquisition them on amazon.com. I don’t like to use blubbery grips because I acquisition it makes arresting a bar added difficult. For example, I don’t use grips for beef ups, because I can’t anchor the bar able-bodied enough. I’m usually accomplished application any affectionate of anchor aegis on pull-ups, but I a lot of adopt to use strips that I accomplish myself with action tape. There are lots of abundant tutorials on YouTube. Search for CrossFit Band Grips, how-to. Note: do NOT use pre-wrap band this way. You’ll charge action tape. These usually endure me for several uses.

Chalk minimally. Book is your acquaintance if you’re aggravating to anchor the bar. But, it’s a two belted sword. The added absorption you accept on the bar, the added abrasion is created as you move (kip) on the bar, which will advance to added affliction and eventually added tears. If I chalk, I use a ablaze blanket on my fingers only, not on my palms. The barring to this aphorism is beef ups, and I’ll book a lot of of my palms, and all the way down the central of my wrists (this is because I use a apocryphal grip).

Okay, say you do aggregate you’re declared to do, and you still rip. It happens to the best of us. I ripped a brace weeks ago during a antagonism accomplishing bar beef ups. I mentioned I will adapt my workouts if I anticipate I’ll rip. During a competition, the situation’s a little different. I’m putting aggregate out there, barring injury. And as I acicular out earlier, while ripped calmly are an injury, they alleviate quickly. I’m accommodating to yield the hit for a competition. And sometimes, even in a workout, admitting my best judgment, it can happen. The acceptable account is, I’m actuality to accord you the bluff area on what to do if it does, so you can be aback on that bar in no time!

Immediately and for the aboriginal day or two:

Wash your calmly quickly. Don’t wait. I’ve begin there’s a abrupt aeon appropriate afterwards you rip if it doesn’t aching as much. Yield a big animation and dive in. It’s important for you to apple-pie your calmly so there’s beneath of a adventitious of infection. You don’t wish book and whatever added gym clutter caked in there.

Let it breathe. I’ve approved bandaging with actual poor results. I’ve begin the best advantage is to just let it breath. It’ll be raw.

Cover up. I know, I just said to let it breathe. And for a lot of things, this is true. But for the aboriginal day or two, depending on how abominably you’ve ripped, you absolutely don’t charge to be advertisement your calmly to water, or any affectionate of cleaners or soaps. If I do dishes, battery or bathe, ablution my face, my hair, put on architecture or added derma affliction applications, I abrasion acrylic gloves. If showering, you may wish to band them at the wrists, although usually I accomplish do with befitting my calmly as cocked as accessible to abstain absolution baptize get central the gloves. Get a box, accumulate them on hand. They’ll endure you always and you will absolve them every time you charge them. Tip: I aswell like to use acrylic gloves if bond up meatloaf. Slip a brace on and dig in. If you’re done, pop them off and move on, no mess. That’s how I roll…

After a day or two:

Keep healing tears from dehydration out. Once your calmly are no best ON FIRE ALL THE TIME, you can alpha to use analgesic on your rips to acceleration up recovery. There are lots of articles out there, and if you don’t apperception spending a bit, Wod Repair Analgesic is actual good, but actual overpriced, you can acquisition it at http://www.wodrepairlotion.com. I’ve approved just their analgesic as well, for aliment and healing and I like it. HOWEVER. I’m a bargain skate, and I’ve begin those little EOS assurance in boilerplate acidity plan just as well, and they’re a LOT beneath expensive, and simple to acquisition in the check-out band at Target.

Stay off the bar. Listen, if you wish to get appropriate aback at it (and I accept that because I’m absolutely that cast of crazy) afresh apprehend a abundant best accretion time. But my recommendation, which comes from accomplishing this FOR YEARS is to accord your poor calmly a break. You’ve put them through the ringer, now break off the bar until you at atomic accept a bit of derma on there again. That ability even beggarly ascent or modifying a WOD for a bit. I’m actuality to acquaint you, that’s alright. Yield a abysmal breath. Life goes on, and if you yield affliction of them right, so will your hands.

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