Preventing Blisters and Open Hands During Sports

Open hands and blisters are a common issue for athletes, especially those engaging in weightlifting with barbells or training on monkey bars. These injuries are often caused by friction and high loads. Implementing a consistent care routine and strengthening grip can significantly reduce their occurrence.

1. Establish a Hand Care Routine

Regular and consistent moisturizing of the hands is crucial. Apply a good hand cream both in the morning and evening. Integrating this into your daily routine, similar to facial skincare, will keep the skin supple and elastic. Dry skin is prone to cracking, while well-moisturized skin remains flexible and soft, better withstanding the friction encountered during exercises like barbell lifts or bar work.

2. Utilize Grips

Protective aids known as grips can be beneficial, particularly for exercises involving swinging on monkey bars. While some athletes find they impair grip or cause slippage, grips offer an excellent way for beginners to protect their hands and prevent injuries.

3. Improve Grip Strength

The most effective long-term solution to prevent blisters and open hands is to improve grip strength. By enhancing your ability to grip firmly, you reduce slippage and the associated friction that leads to skin damage. Exercises that build grip strength include deadlifts, farmer’s walks, and climbing.

What to Do If Hands Become Open

If blisters or open wounds do occur despite preventative measures:

• Clean the wound: Wash hands with pH-neutral soap and disinfect the wound with a wound spray.
• Reposition torn skin: If a flap of skin is still present, gently reposition it over the wound using tweezers.
• Apply a compress: Place a cut cotton pad lightly over the repositioned skin and secure it with medical, elastic tape. This should be left on overnight.
• Continue care: Repeat the cotton pad and tape application for 2-3 days to promote healing and prevent the skin from reopening.
• If skin flap is lost: If the skin flap is missing or hanging very loosely, remove it to prevent further tearing. Allow the wound to air out. While this may cause discomfort during washing and contact for 3-5 days, it should heal sufficiently within that time.