Hand Care for CrossFit

***Insert “Functional Fitness” for “CrossFit” if when you’re reading this CrossFit no longer exists.***

UPDATE: It looks like CrossFit will outlast the hellfire year of 2020 (IYKYK)

One of the common questions that I have fielded as a CrossFit Instructor is in regards to how athletes should approach their hand care. Seeing as this is something that I also wondered when I was a new athlete, I decided to create a small article about my current protocol. The below is my best summary of what I have learned over the years from other coaches, friends, and internet rabbit-holes.

There are many things in CrossFit that can cause calluses to buildup on our hands. In fact, pretty much everything we do in the sport will cause some wear and tear. Calluses are necessary, and important for protection, but if they grow out of control, they can put us at risk for skin rips and tears. Excessive callus buildup can also cause hands and fingers to feel sore, and sensitive to pressure. When my hands are sore or ripped, it can cause me to be less than enthusiastic about performing certain movements (pull-ups, muscle-ups, or any barbell work that is heavy or requires a hook-grip).

Here are the 3 main things I do to avoid the problems listed above. These are not listed in any particular order.

  • Use a callus shaver at least once a week. Maybe once every two weeks if buildup for you is not as fast. I found one, similar to the one in the picture below, for about twelve dollars on Amazon. These take off a top layer of skin while leaving the base intact.
    • Note: Apply gentile pressure on thinner skin (The skin on your fingers is thinner than on your palms).

***Make sure to warm your hands in water to soften the skin before using a razor. Do yourself a favor and ALWAYS USE A NEW BLADE!!!***

  • Run a fine-grit sandpaper (a pumice stone can do the trick as well) over the areas on your hands that get callus buildups. I try to do this after all workouts that are really intense on my hands, or at least 2-3 times per week. Smooth those suckers out.
  • Use some type of moisturizer on your calluses after working on them. Also, make sure to moisturize before going to bed. Dry hands can be a large contributor to rips.

Here are some moisturizers I have used for repairing rips and just for general daily care.

RipFix is very soothing and mildly thick. It is probably what I use the most currently. This can be found on Amazon.

FNGR JAM is more like a harder wax (the most comfortable I’ve found for deep rips). They are a small company currently. Orders can be placed on their website.

Aquaphor and Petroleum Jelly are both cheaper options and still get the job done. These can be found at any drug store.

*Note: These are what I have tried and like best. If regular lotion is what you prefer, have at it. Just be consistent with use.
**Also make sure after a rip to always disinfect yourself, and your equipment.

Hopefully this provides you some ideas about what can be done to better take care of your hands. Below are before and after pictures I took after a shaving my calluses. This was about a week of buildup.

Have fun and train hard,

-Brett

MICHUM FITNESS