Thanks to the new lifters for inspiration to write
about this subject.
Though it is not the most vital part of Kettlebell
Sport, timely hand care can prevent blisters from Snatch and heavy Long Cycle
sets. The following are my experiences with hand care from managing calluses to
training with a skin tear.
Chalk is the
most useful tool to reduce moisture and friction for Swing, Clean and Snatch
sets. Adequate chalk on hands and the handle will allow the necessary calluses to form but dries
out the skin. Even with a well-chalked handle and hands, rough calluses may
snag and tear off deeper layers of skin. Avoid this by keeping calluses
manicured.
To groom
calluses I use a coarse emery board. (I bought the one sturdy one pictured below at a beauty product store. This thing stays in my gym bag for use before Snatch and Clean sets.) A pedicure file will help manage thick
calluses, and take off old, broken skin. This is a miniature cheese grater and can clean calluses off very fast. I suggest using this on dry skin, as it could take off too much wet skin. Manicure/cuticle trimmers work well
for removing dried skin tabs without causing damage. Some lifters use a callus
shaver to slice them off. I recommend caution with this method, as it is easy
to cut too far into fresh skin. Other lifters have suggested using fresh, sharp blades for best results with a callus shaver. (For manicure/pedicure supplies, check a well-stocked grocery store or beauty product store.)
For
friction burned skin or minor blisters I apply therapeutic grade essential
oils of cedar wood and lavender directly to the damaged skin. (My preferred
brand is Young Living therapeutic grade essential oils. You will need to sign up and create an account to
purchase by phone or online. Please use sponsor/enroller number: 705744.)
I
then apply Egyptian Magic, a beeswax-based moisturizer, to seal in the
skin-healing oils and keep skin strong. (This all-purpose skin blend is perfect for a custom pre-mix of essential oils. My personal favorite includes myrrh, sandalwood, cedar wood, lavender and frankincense.)
Joshua Tree Gymnasts Salve is a quality, ready mixed salve
designed for athletes who need to develop tough skin on their hands. Check out the product line while you're at it!
If you prefer to blend your own, consider using beeswax blended with olive oil, jojoba oil, coconut oil, and/or shea butter. Natural products are more effective than lotion for keeping calluses supple and strong. Lotion is designed to soften the skin, thus
increasing chances of tearing.
Blisters will
develop in learning phases and during intense Snatch training. The essential
oils help speed up healing and a beeswax-based moisturizer will keep them from
cracking.
Blood-blisters indicate
friction at a deeper level and take longer to heal than more superficial
blisters. If blisters are uncomfortably full, one solution for both types is to
break them open and drain the fluid. A bandage and tape may be applied to
protect the raw skin during training with easy to moderate weights.
Wet green
tea bag applied directly to a broken blister is known to speed up the healing
after skin has been friction burned. I have tried it once on an open wound for
approximately 10 seconds. It is one of the most painful things I can imagine doing
voluntarily. People who have used this method with beneficial results advise to
hold the tea bag in place until it stops hurting, or while watching a video
that has you distracted. I have not tried it on a non-broken blister, but I
think it could be effective in helping drain the fluid.
Liquid Bandage (Nu-Skin
or generic brand found in drug stores or first-aid section of grocery store) is helpful to protect raw skin after a blister or callus has
torn off. This stuff is a flexible
form of nail polish, so when applied to a fresh wound it hurts almost like
pouring salt water on for about 5 minutes. Whenever possible I delay the
application of liquid bandage until a thin layer of skin has formed on top of
the wound. This is much less painful and provides protection from dust/debris,
and makes it possible to submerge the hands while skin is healing.
Tape (Ace or
Coach brands, 1.5 inches wide) can be applied in the direction the Kettlebell
travels to protect broken skin. For best results clean off chalk from the hand to be taped, measure out enough tape to cover the
distance of the palm from the wrist to the base of whichever finger is closest
to the broken skin. At that point cut a hole in the tape for the finger to
thread through and continue the tape down the back of the hand to the other
side of the wrist. So it's one long piece of tape with a finger hole in the
middle. (Alternately fold or cut the tape so it fits between fingers.) Press the tape flush to the skin on both sides of the hand. If I want an extra layer of tape over my wound I repeat this process with the next finger over, then wrap a
loose strip of tape around the wrist to anchor all the long strips. Getting the tape flush against the palm and back of hand are key to making this work, if the tape is too taught it will interfere with hand movement during the exercise, if it is too slack it will bunch up at the base of the fingers.
Experimentation will help new lifters find the
perfect combo, but I strongly suggest finding a good beeswax-based skin cream
at the least. Badger Balm and Bert's Bees are inexpensive and easy to find in
natural food stores. For best results apply after training, not before, later
in the day and on days between training.
Please feel free to comment on your personal
experiences with hand care. Let me know if there's something I missed!
Best wishes for efficient, powerful lifting,
Christian
