If you've been lifting iron and swinging on the rack for a while, you've already dealt with the CrossFitter's battle wound: picking up a callus on your hand. This injury is the most common in boxing but it can be avoided if you know how to take care of your Crossfiter hands. In this first part, we want to explain basic care to prevent calluses, calluses and wounds .
How to prevent hand calluses if you practice CrossFit?
It all depends on your grip on the bar, on the rack or on the kettlebell. Calluses are hardness that appear on the skin of the hands and feet due to continuous friction or pressure against an object. In the case of CrossFit, it is due to the rack bar rubbing when performing gymnastic movements such as pull-ups, toes-to-bar or muscle-ups, especially with kipping or swinging. Successive repetitions of these swinging movements cause your hands to rub against the bar, wearing the skin. The same goes for the Olympic bar, dumbbells and kettlebells. Its use creates pressure on the skin that reacts by creating a hard layer to protect the epidermis. Therefore, unless you use gloves or grips , a CrossFitter's hands will always have calluses. However, they can be prevented by changing your grip . Instead of grabbing the bar with the palm of your hand, try to grab it from the base of your fingers . Although it is more uncomfortable at first, this grip avoids trapping the skin of the palm and causing friction when performing a movement.
How to avoid hand injuries if you do CrossFit?
As we have seen, calluses are a law of life in the box, but you can prevent them from arising by following these tips.- Don't overdo it with magnesium : it improves your grip, but it dries out your hands and helps form calluses and calluses.
- Moisturize your hands daily : Use a high-fat moisturizer, such as shea butter, to hydrate your hands after training. It will also surely relieve the tightness and dryness that you notice after doing so many pull-ups.
- File calluses and calluses : after showering and before applying cream, use a pumice stone or a nail file to polish the calluses on your hands.
- Once a week, scrape and shave the calluses : if you train a lot or notice that the file is no longer enough, dedicate one day a week to thoroughly scrape the calluses and even use a razor to remove calluses and dead skin. your hands. And don't forget to hydrate them afterwards.
What products do I need to take care of my hands?
If we talk about calluses and calluses, we recommend using the same products that you would use for your feet . After all, calluses are calluses.- Manual or electric pumice stone
- Hard grain files
- Callus cutter blade
- Scissors (to remove dry skin or if you are very careful with calluses)
- Moisturizing cream for calluses and calluses
How to care for the wounds on your Crossfiter hands?
If after a WOD you end up with a raised callus or blood on your hands, this is what you have to do:- Wash the wound with soap and water to remove magnesium and other impurities (that does sting).
- Remove the excess skin using scissors from the box's first aid kit.
- Disinfect the wound.
- Cover the wound with bandages or dressings.
- Apply a bandage to the area to protect the wound.
- Use pads , tape, tape or gloves to make sure it doesn't get worse.
- If the wound is very important, disinfect it two or three times a day to avoid infections.
- Change the bandage after the cure.
- Use a healing cream or topical antibiotic until the wound is closed.
Why is hydrating your Crossfiter hands essential?
We have already explained it to you, but we want to insist on the importance of taking care of your hands daily. Good hydration with a cream with high lipid content such as shea helps you avoid:- that superficial calluses become deep calluses that become hardened in your palms when you hold the bar.
- your hands hurt during the WOD.
- Your calluses may rise because they are very dry and hard.
