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Exercises especially those that involve high intensity workouts on pull-up bars, barbells or rings can be quite harsh on the hands, leading to rips, blisters, and tears. A bad case of blistering can put you off training for days and cause great discomfort in doing your routine work. Taking good care of hands is therefore an important part of your workout.

Calluses Can Be Dreadful

When people start to train with the various bars and rings, adjusting with the unique grip required is difficult for your hands. The palm and the area near your fingers feel the strain first. This further leads to callus formation, which in itself is a normal occurrence. It is the way of the body to adapt to excessive pressure. Sometimes it helps to get a better grip. Protection and natural edge is possible with the calluses.

But the main difficulty is when they build on too much. The thick layers formed are rigid and not as flexible as the layers below them and when they rip, the softer layers come off too. This causes severe damage, which takes time to heal and your training can be put on hold indefinitely.

Effects of Calluses

Tearing of the calluses can be very painful and you cannot perform your personal hygiene habits easily. The open wounds can also cause infection, which can spread to others who share your equipment. All day to day activities may be hampered because of the injury.


Treating the Calluses

Though calluses may help to some extent, too thick calluses should be treated early on before they become a big issue.

  • You can use a pumice stone or a nail file to even the calluses and reduce the risk of them ripping off. This treatment done once a week can save your hands from getting injured.
  • If the calluses rip off, you can use cream to moisturize the skin and glove it up. Gloves can also be used while starting out to avoid the callus formation. You can visit StrongerRX, get the gloves on this website, which are made especially for workouts to keep your hands safe.
  • You can take a short break from the training, if the rips and tears are very painful.
  • For rips that do not heal soon, seeing your physician and getting treatment is the only option.

Use of Chalk

Chalks are used generally to improve the grip and absorb the moisture fast. But when used excessively, this can also cause tears and rips due to dryness. Gyms usually advise using only a small amount of chalk as it can lead to less number of rips and you also get to spend less time cleaning it up. Instead using a hook grip on the barbells or switch grip on deadlifts or pull-ups is a better option.

To prevent skin from tearing, reducing the friction is important. More important is, understanding that the hands need special care. Though training is important, getting fit at the risk of injured hands should be avoided. Toughen your hands slowly and if they are injured, give them time to heal.

About The Author

Sneha Srimani is a Bachelor of Science graduate in health education. She is also social media manager at Before coming to Nucleus Accumbens, she worked as a Jr. Medical Physicist. Now she decided to share her experience and medical information through this blog.