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How to Treat and Prevent Calluses from Crossfit Training

How to Treat and Prevent Calluses from Crossfit Training

How to Treat and Prevent Calluses from Crossfit Training

Crossfit training is an excellent way to build strength and endurance, but it can also lead to the development of calluses on your hands. Calluses are a thickening of the skin in response to repeated pressure or friction, which is common when doing exercises like pull-ups, barbell lifts, and kettlebell swings. While calluses are a natural part of the CrossFit training process, they can also be uncomfortable and even painful if not properly taken care of. In this helpful article, we will discuss how to treat and help prevent them from forming in the first place.

CrossFit is a popular fitness regime that combines functional movements, high-intensity training, and varied workouts. As with any exercise, calluses can form in the hands of those who participate in CrossFit. While calluses are a sign of hard work, they can also cause discomfort and even pain. We will show you some tips on how to treat calluses from CrossFit


Understanding Calluses

Before we dive into treatment and prevention methods, it’s important to understand what calluses are and why they form. Calluses are formed when the skin is repeatedly subjected to pressure or friction, which causes the skin to thicken and harden in order to protect itself. They are extremely common on the hands of those who participate in CrossFit due to the frequent use of equipment such as kettlebells, and barbells. From gripping weights, using pull-up bars, and other equipment.

While calluses can be unsightly and uncomfortable, they also serve a purpose. Calluses can protect your hands from blisters and other injuries, and can even help you grip weights more securely. However, if not properly taken care of, calluses can become painful and interfere with your training.

Calluses are areas of thickened, hardened skin that forms as a result of repeated friction or pressure. While calluses can be unsightly, they are usually not a cause for concern. However, if left untreated, calluses can become painful and even develop into blisters.

How to Treat and Prevent Calluses from Crossfit Training

Treating Calluses

If you already have calluses on your hands from Crossfit training, there are several methods you can use to treat them and prevent them from becoming painful. Here are some helpful tips for treating calluses:

Tip 1: Soak your hands in warm water

Soaking your hands in warm water can help soften the calluses and make them easier to remove. Add a few tablespoons of Epsom salt to the water to help reduce inflammation and soothe any pain or discomfort.

Tip 2: Use a pumice stone

After soaking your hands, gently rub a pumice stone over the calluses to remove the dead skin. Be sure to use a light touch to avoid removing too much skin and causing bleeding.

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Tip 3: File down the calluses

After soaking your hands, use a pumice stone or emery board to gently file down the calluses. Be sure to file in one direction only, and avoid using too much pressure, as this can cause more damage to the skin.

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Tip 4: Use a callus remover

If the calluses are particularly thick or painful, you may want to try using a callus remover. These products contain ingredients like salicylic acid, which can help dissolve the dead skin cells that make up the callus. Be sure to follow the instructions carefully and avoid using too much of the product, as this can cause skin irritation.

Tip 5: Apply a moisturizer

After removing the calluses, it’s important to apply a moisturizer to your hands to prevent the skin from drying out and cracking. Look for a moisturizer that contains ingredients like urea or lactic acid, which can help hydrate the skin and prevent calluses from reforming.


Preventing Calluses

While treating calluses is important, the best way to deal with them is to try and prevent them from forming in the first place. Here are some more tips for preventing calluses from Crossfit training:

Tip 1: Use the proper technique

One of the most effective ways to prevent calluses from forming is to use proper techniques when performing exercises. For example, when doing pull-ups, avoid gripping the bar too tightly, as this can cause friction and lead to calluses.

Tip 2: Build up gradually

If you are new to CrossFit, it’s important to build up gradually to avoid overloading your hands. Start with lighter weights and fewer reps, and gradually increase the intensity and volume of your workouts over time.

Tip 3: Maintain proper form

Maintaining proper form during exercises can also help to prevent calluses. For example, when doing kettlebell swings, keep the kettlebell close to your body and avoid letting it swing too far out in front of you.

Tip 4: Use gloves or grips

Using gloves or grips can help protect your hands from the pressure and rubbing of the equipment. Look for gloves or grips that fit snugly but are not too tight, and make sure they are made from breathable materials to prevent sweating.

See Our Article here on CrossFit Grips

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Tip 5: Use tape

Applying tape to your hands can also provide a barrier between your skin and the equipment you are using. Look for athletic tape or specialised CrossFit tape designed for this purpose.

Tip 6: Take care of your hands

Finally, it’s important to take care of your hands outside of your workouts. Keep your hands moisturized and avoid excessive hand washing, which can dry out your skin. Keep your hands clean and dry.

Sweaty or dirty hands can increase your risk of developing calluses. Make sure to wash your hands thoroughly before and after Crossfit training, and use a towel to dry them off completely. You can also use hand sanitiser to help kill bacteria and prevent infections.



Calluses are a common issue for those who participate in CrossFit, but they can be easily treated and prevented. By following these tips, you can keep your hands healthy and pain-free while continuing to enjoy the benefits of this challenging and rewarding fitness regime.

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