Ripped Hands? Here’s What to Do Next

If you’ve been doing CrossFit long enough, chances are you’ve experienced it: the dreaded hand rip. Whether from pull-ups, toes-to-bar, or barbell cycling, ripped hands are a badge of honor—but they shouldn’t be a recurring event. At Koda CrossFit Iron View, we want you training smart, not sidelined. So here’s a simple, effective game plan for dealing with ripped hands and preventing them in the future.

Step 1: Clean the Wound Immediately

As soon as you rip, stop what you’re doing and wash your hands thoroughly with warm water and soap. Yes, it’ll sting. Do it anyway. You need to flush out chalk, sweat, and bacteria to avoid infection.

Step 2: Trim the Flap

If there’s loose skin hanging off the rip, carefully trim it with sanitized scissors. Leaving it hanging can cause more damage or get caught during future workouts.

Step 3: Apply a Healing Ointment

Use a product like Aquaphor, Neosporin, or even a natural balm to keep the wound moist and promote healing. Avoid letting it dry out and crack—this only delays recovery.

Step 4: Cover It (When Needed)

During the first 24-48 hours, cover your rip with a breathable bandage or gauze when you're out and about. At night, let it breathe unless it's still very raw.

Step 5: Modify Workouts—But Don’t Stop Moving

There’s no need to take days off unless your hands are severely damaged. We’ll help you modify movements in class to keep you training while your skin heals.

Step 6: Start Preventing the Next Rip

Once healed, keep your calluses filed down with a pumice stone or callus shaver. Moisturize daily. Use grips if they help you. And don’t death-grip the bar—learn to stay loose in your hands when kipping or swinging.

Final Thought:

Ripped hands might feel like a rite of passage, but they don’t have to be part of the lifestyle. Train smart, take care of your skin, and you’ll be back on the bar—pain-free and stronger than ever.

Side not: this is not medical advice… Just our personal recommendation!