*Bar must be taken from the ground
Post weights to BTWB
We like to post this blog every once in a while and given the amount of band-aids or tape I’ve been asked for mid-workout, I figured now was as good a time as any to refresh the talk about how to take care of our hands. We also have some new members that might not have their first case of ripped paws so please read below for tips on how to take care of your hands.
Too often we post pictures like the one above with a braggadocios status to follow. Some may even see this mangled scene as a right of passage in CrossFit, “first RXed pull-up WOD, tears and all”. NO MORE. This ends here. This is not something we should be bragging about, but rather something we should be putting work in to prevent and avoid. We are rough on our hands in CrossFit but if we take a few simple steps throughout the week, we can avoid the blood bath mid WOD. This post is about prevention with regards to hand care, I will not get into scaling a WOD and technique, both of which would fall under the category of ways to prevent hand ripping. Perhaps in a later post.
Go to your local Target, Walmart, Walgreens, etc. And go to the foot care aisle. I’m not talking about the orthopedics/ gel inserts aisle, I’m talking the mani/ pedi aisle. Go looking for the nail polish (sorry guys but that’s where the good stuff is at). It is in this aisle that you will locate two items of huge importance, 1) a pumice and 2) a callus shaver. Grab one of each and proceed to the check out counter. If you prefer a more automatic option, you can purchase a dremel tool. I personally use the one designed for animal claws. Click HERE if you don’t know what a dremel is. I purchased mine 3 years ago and it’s been great for maintaining my hands and keeping me from ripping.
Put these new purchases to work. I have a preference for using these items while I am in the shower. I would suggest pumicing your hands EVERY TIME you shower. I would add using the callus shaver to shave the calluses that build across the top of your palm 1-2 times/ week. The shaving of your hands may be dependent on your activity level or even which WODs you have recently done or are coming up in the future. The key is to avoid the raising of the calluses. The bigger they get the more susceptible they are to ripping. We want to try and keep our hands smooth and even across the surface.
Let’s be honest though, rips/ tears happen. Then what? If they happen mid WOD, let’s call it good and proceed with a modification that allows us to keep working out without creating further damage. Then go back to your local Target, Walmart, Walgreens, etc. and go to the first aid aisle. Pick up a box of Blister Pads.
Clean the torn area thoroughly. When it’s dry put a blister pad over the area. I like to do this at night, sleep in it, and keep it on as long as I can the whole next day. The problem is we use our hands a lot so realistically the blister pad may not stay on long, that’s okay. Doing this every night for several days will help tremendously in keeping the area moisturized without exposing it to dirt/ germs.
Be sure and check the pull up bar or barbell after you’re done. Too many times we are so worried about our hands that we forget that our bloody hand were just all over a piece of equipment that someone else needs to now use. We have clorox wipes and plenty of cleaning supplies to help you clean and disinfect. If you can’t find the cleaning products, ask the trainers.