Calluses in CrossFit: How to treat them well (and prevent them from sabotaging your WOD)
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By now, you have probably realized that how important it is to keep your hands in good condition for training.
Beyond the fact that at home they complain because when we touch them, we "scratch".
Hands are essential tools in CrossFit.
Calluses may protect, but poorly cared for calluses can turn into rips that put you out of the game. Broken hands are one of the most common CrossFit injuries. Although they are part of the adaptation process, a poorly cared for callus can keep you out of the box for several days.
Why do I get calluses in CrossFit?
Constant use of a bar, rope or rings causes friction and pressure on the hands. As a defense, the skin generates a thicker layer: the callus. If not maintained, it can easily burst.
- When this thickening is irregular or too thick, it snags and tears.
- Frequent use of magnesium, heavy washing or dryness aggravate cracks.
- A "controlled" callus is a useful defense; the problem is when it becomes a weak point.
This idea is supported by CrossFit hand care guides, which insist that the callus should be kept thin and even.
What to do if a callus bursts?
Immediate cleaningWash with water and neutral soap. Do not use alcohol.
Cuts loose skinUse disinfected scissors or tweezers. Do not tear.
Apply healing ointmentIdeal if you have antibiotic. For example: Blastoestimulin, Bepanthol or "Velites Repair Balm" cream.
Cover with gauze or breathable bandage..
Let the wound breathe when sleeping.
When can I start training again?
If the wound is closed and does not hurt, you can return.
Use calluses or gloves while it heals completely.
How to cure open hands
Even if we have been very careful using calluses and have our hands well cared for with the callus routine, sometimes we get one of those. CrossFit wods a little bit crazy that accumulate many repetitions of gymnastic exercises, or kettlebell, or rope climbs...
And it is with these types of exercises in particular that the hands suffer the most and you can exceed their limits.
You're giving it your all and suddenly you notice something, lift the callera and surprise, open hand.
At that point you get a little pissed off and try to finish the WOD in the best possible way.
Those of us who are less courageous withdraw and end the session.
Once the injury is done is when you realize that for practically any exercise you are bothered by having your hand open and it's a nuisance!
So the only option you have left is say goodbye for a couple of days to training in the box or train with the injury by doing exercises that do not bother you too much such as squatting, running, etc....
For any injury you may have, it is always recommended that a doctor make a diagnosis and recommend the most appropriate medications or creams.
Should I cut the skin of the callus?
When a piece is left dangling we should leave the piece of skin attached to the hand as long as possible. although it will depend on how tightly it is held. There will come a point where it will it will dry and that's when we should cut it.
Never pull on the raised skin of the callus, if you do it can end up peeling off more skin and is very painful.
Should I prick the blood vials?
If you have developed a blood blister, ideally you should do not prick it. The body will reabsorb the blood and if you rest, it will eventually disappear. The problem here is that no crossfitter is slowed down by a blood blister and will keep training until it bursts.
To try to accelerate the healing process, you can use a star cream among crossfitters: the Blastoestimulin or Blastoactive
- Blastoactive facial treatment
- Unisex adult cosmetic facial treatment
It accelerates the healing process, however, not to be abused, since contains antibiotic and ingredients that are harmful to our health.
Example of treatment with Blastoestimulin / Blastoactive
Day 1
Day 2
Day 3
Wash the wound and apply the cream at night when you go to sleep so that it can act for as long as possible. During the day, keep the wound uncovered so that it recovers quickly.
The ointment is effective, in just one night you will see how much you improve, but I repeat, it is not advisable to abuse it, and you should replace it quickly with one of the creams that we have recommended above and that do not contain antibiotics, regenerative creams.
If you prefer to stay in the natural 100%, Velites cream moisturizes and regenerates with natural ingredients and without antibiotics.
Example of treatment with Velites regenerative cream
Freshly made
One week later
I do not know no crossfitter with soft hands and pretty so even if it's not with injuries, say goodbye to your princess hands because doing CrossFit and having pretty hands is proven to be completely incompatible.
But you know what? It's worth the sacrifice. Proudly show off your hands that demonstrate all the hard work you've put into the box.
How to prevent it from happening again?
This is where most fail. With consistency you can greatly reduce tearing.
1. File calluses frequently
After showering, when the skin is soft. Use a medium grit file.
CouncilDo not remove them completely. Just reduce the thickness.
2. Moisturize every night
Use a specific hand cream or pure petroleum jelly. This way you keep the elasticity.
3. Use grips or wristbands only if you know how to use them.
Grips protect, but if they are not properly fitted, they can increase friction.
4. Improve your technique at the bar
Avoid "hanging" only on your fingers. Use your whole hand. A poor grip is more damaging than the lack of protection.
5. Do not abuse chalk/magnesium.
Use only when necessary. In excess, it dries and hardens the skin.
Recommended products to cure corns
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Primary Use |
Product |
Notes |
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Healing open wounds |
Blastoestimulin |
Apply twice a day |
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Reduce callus thickness |
Velites Stone Callus Remover |
Use with wet hands, 2x a week |
|
Prevention during training |
Tight fit, without over-tightening | |
|
Optional protection |
Gloves |
Less sensitive than calluses |
|
Regular maintenance of calluses |
Velites Stone Callus Remover |
Designed for CrossFit, precise and ergonomic |
|
Daily hydration |
Velites Care Stick/balm |
With natural ingredients, fast absorption, no residues |
You can find all the recommended products in the Velites hand care collection.
Stone Callus Remover
*Use coupon ANABELPUMP for discount
Care balm
*Use coupon ANABELPUMP for discount
Care Stick
Same composition as the "care balm" but in stick format for easier application.
*Use coupon ANABELPUMP for discount
Frequently Asked Questions
Can I train with a blown callus?
Only if the wound is dry, closed and pain-free. Use additional protection.
Is it better to use gloves or callipers?
The calluses offer better grip and specific protection for gymnasts.
Which healing cream is best?
Any that has a regenerative or antibacterial effect. Velites is a natural and effective option.
Personal experience
I have been training CrossFit since 2015. I have tried multiple methods and products. What has worked best for me is:
- Wet filing of corns
- Moisturize every night
- Use grips only on long barbell WODs.
Since I have been following this protocol, my hands are fine (unless we do crazy Wods like a Murph...).
This article is not a substitute for medical advice. Talk to a professional if the wound becomes infected or does not improve.
