Hand Care and Injury Prevention in CROSSFIT WEIGHTLIFTING POWERLIFTING

OUCH!

How many of you guys struggle with sore hands/tears following a lot of bar work?

Hand care before blisters/tears is the best way for a preventative measure. Once you have developed a large callus and then hit a lot of bar work, there is a high risk of tearing the callus causing pain. This is something we need to address before it gets to this stage.

For those who have soft precious hands – toughen them up!!
For those with already toughened skin and already developed calluses, we need to groom the surface. This means simply that the overall thickness of the skin on the hand surface is consistent throughout and the surface is smooth.

How do we groom our hands?

Use a skin cutter kit for callous removal.

I personally like to do this after having a hot shower. It makes it so much easier as the skin is a lot softer. I then shave my calluses down to a level that matches the other areas of my hand. It keeps the skin thick but breaks down the build-up where it is vulnerable to tears. A callus stone, skin remover cutter etc work very well.

This needs to be done carefully so that you don’t go too deep. Carefully shave down the bumps on the hands until it matches the surface of the rest of the hand. Always leave enough thick skin to facilitate your workout the following day. The goal is to maintain an even and consistent thickness of hard skin throughout the entire palm.