Handy Advice – Hand Care Tips for Working Out with Gymnastic Rings

Editor’s note: When we first started GMB, we never once imagined that one day we’d be writing a blog post about moisturizers. But some of our favorite training tools put a lot of stress on the hands and skin, and clients have since asked us how to best care for their hands during the training process.

So, here you go.

 

Let’s be real here.

Unless you work in an industry that requires you to wash your hands often throughout the day, you probably don’t give much thought to skin dryness, cracking, or calluses.

But training on the rings can force you to pause and consider your hand care regimen because these tools often cause discomfort on areas that aren’t used to this kind of stress or pressure, especially in the early stages of training.

 

hand care for gymnastic rings

 

Over time, your skin will adapt and adjust to the pressures of the training tools.

In the meantime, it’s helpful to know what to expect and how to manage minor skin issues so that blisters and ripped skin don’t get in the way of your training progress.

Below, I’ll share a few hand care tips I’ve learned from my experiences in gymnastics and rock climbing.

 

Should I use gymnastic grips or gloves for ring training?

 

First off, for the kind of training that we’re doing, I want to make it clear that you don’t need to use gloves or gymnastic grips.

Gymnastic grips are thick pieces of leather placed on the hand to help you hold on to the rings, and they can make a huge difference if you’re doing circles and big dynamic moves on the rings or parallel bars. While I used grips in my competitive gymnastic days, it’s just not necessary for the level of training you’re doing on the rings.

 

Unless you're heading to a gymnastics meet, this kind of thing is probably overkill.

Unless you’re heading to a gymnastics meet, this kind of thing is probably overkill.

 

We also get asked about gloves, and I know a lot of people (including some friends of mine) do train with gloves.

That’s fine, but for most of us, toughening the skin gradually is adequate.

There are probably some high-tech training gloves out there, but I’ve never used them or felt they were necessary. Instead, I recommend building up good calluses for protection.

You’ll also develop a better sense of connection with the apparatus (rings, P-bars, or whatever) if you can actually feel it.

 

Calluses Can Be Beneficial

 

How Calluses Develop

Callus

Don’t freak out! That callus is a good thing.

A common issue we see with people just starting to train on the rings is that their hands are not prepared for the unique gripping on the rings.

Often, right at the start you’ll feel discomfort at the skin on your palms, close to the fingers.

This is not a bad thing.

Calluses will form as your skin adapts to the pressure. In fact, this eventually helps you attain a better grip on the rings. They may look funky, but calluses provide protection and a natural edge that actually aids your performance on the rings.

The problem is when they build up too thickly.

These thick layers of skin are not as pliable as the rest of your skin and though these thick layers are able to withstand friction and pressure by itself, the softer layers underneath the callus cannot.

It’s the durability of the callus that’s the problem, since it can rip and take the softer layers of skin with it.

This not only creates a short term injury that can be a hassle to deal with at that moment, but it can also prevent you from training again until your hand heals back up.

 

Pumice Stones Aren’t Just For Ladies

The callus on your hands is helpful, however, too much of a good thing can still be bad and a thick callous should be addressed before it becomes a problem.

Time to break out the nail file or pumice stone and get to work!

If you are uncertain how much to file, work the callus down so that it is even with the rest of your hand. While the callus will still be harder than the rest of the skin on your palm, doing this will reduce the risk of the callus ripping.

This isn’t something that you’ll need to do daily. Just even out your skin every once in a while and you’ll save yourself some trouble.

Also, I’m sure that your significant other will also appreciate you taking the time to file down those gnarly things. GROSS.

 

How To Manage Rips

 

Sometimes though, a rip can happen, especially after a period of intensive training. The friction generated from trying to hold on to the rings while spinning your body for multiple reps can be just too much for your skin.

There are different degrees of rips, but the major ones will require a specific treatment protocol.

Generally you’ll only get a major rip when your calluses are big and you’re cranking out dynamic moves that create a lot of friction. Major rips occur when the entire callus tears, along with several layers of skin below it. These rips generally tear at the bottom.

It IS possible to keep it from getting too bad, as long as you…

 

…Don’t Pick At It!

The first order of business is to not make it worse.

If you try and use your fingers to rip away the rest of the callus you will more than likely tear it upward toward your finger and take more skin with it. OUCH!

I assume you cringed as you read that!

Picky

There’s no treasure up there.

For some reason we humans love picking at things, and it always amazes me when people pick at their callouses or scratches and make them worse.

DON’T be that person.

If you have a major rip, you’ve got a couple of options:

  1. Take a break from training
  2. Cover it up while you train

And of course, the third option is to see a doctor if things are really heinous.

 

Option #1 – Take Some Time Off

Don’t worsen it by continuing with the movement you were performing.

In most cases, pushing ahead will only make it worse. If your hand is bleeding, trying to tough it out and keep training doesn’t make you hardcore. Unless you are a competitive athlete, it just makes you a dumbass.

You’ll be fine if you take a couple of days off from training – no, you won’t lose your gains…

 

Option #2 – Cover it Up

Of course, back when I was a competitive gymnast, I didn’t have the luxury of taking time off. My team was relying on me, so I had to show up the next day and do at it again. So, what did I do?

Well, first I went and washed my hands with soap and water. If the rip was semi-bearable, I would tape it up and get back up there on the rings. Otherwise, I’d put lotion or Vasoline on the rip and then place my hand in a glove, sock, or plastic bag held with a loose rubber band, then keep it like that overnight.

Yeah, it wasn’t very comfortable to sleep like that. But this helped to keep the skin moist and protected while it healed.

So, “gloving it up” is one thing you can try when you get a major rip.

You may want to trim the remaining callused skin down before you do the glove method. Sometimes depending on the severity of the rip, you can leave it as is and it will fuse back together.

But this can take a long time.

Personally, I recommend cutting away the rip and the skin around it even if it is a minor rip. I would then put cream on it and cover it, since you want to get things healed as quickly as possible so you can get back to your workout.

 

Know When to Say When

 

We really need to be realistic here.

I’m not a gymnast anymore, and chances are, you’re not a professional gymnast either. So missing a day or two of ring training isn’t going to make or break your “score.”

Don’t pressure yourself into persevering through a major rip or tear on your hands just because you don’t want to lose your gains.

The best thing you can do is call it quits for a day and let your hand heal up before you get back to your workout. Take a break, let your hand heal, and then get back to it when you’ve given it enough time.

Otherwise, you may find yourself in a vicious cycle of continually re-injuring your hand without allowing your skin to adapt.

 

Thoughts on Moisturizers

 

 

I know some people that use creams on their hands after their workouts.

Personally, I don’t use creams or lotions since my skin doesn’t get very dry. A number of factors can affect your skin’s level of tolerance: genetics, diet, environment, climate, etc. The bottom line is that if dryness is an issue for you, be sure to work on healing your skin through dietary changes, or making use of appropriate lotions or creams.

Just be sure to apply any lotion or cream after your workout since they will cause your hands to slip when working out.

 

Cream, Sh-boogie Bop!

Burt's Bees

Want a recommendation? Here’s one: Burt’s Bees Hand Salve.

It’s made with natural ingredients, it’s very affordable, and a little goes a long way.

We also like that it doesn’t have a strong smell and absorbs into the skin fairly quick, so you don’t have to worry about getting grease all over everything after putting some on. You can buy this hand salve pretty much anywhere these days (even Wal-Mart) so head down to your local town center to check it out.

 

Don’t be fooled by any gimmicky fitness lotions or training creams. Although we haven’t looked, we’re sure there’s probably a high-priced training specific lotion out there, claiming to be the answer to all of your training woes. You don’t need that!

 

Giving Your Hands a Happy Ending

 

Let’s be honest: it was pretty hard to write this post wihtout making too many cracks about handjobs or various kinds of “cream.” But the fact is that your hands are important, and you need to take care of them.

Don’t be a wuss, but know that training while injured is generally not worth the risks.

Toughen up your hands gradually and let them heal if they’re injured.

Here’s an article Jarlo wrote about injuries. It applies just as well to taking care of your hands as it does to twisted ankles, scrapes, bruises, and broken bones.

 

Photos via CWP2005, camerakarrieBoston.com

Ryan Hurst

GMB Program Director - Ryan has a passion for movement, playing with his kids and being outdoors. That's why you're more likely to find him running, lifting, jumping, balancing, and climbing than anywhere online.

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Handy Advice - Hand Care Tips for Working Out with Gymnastic Rings by
  • Scott

    Great recommendations, Andy. Kettlebell athletes run into exactly the same issues. I’ve used a Pedi-Egg (which is like a micro-plane grater) with great success.

    • RyanHurst

      Pedi-Eggs are great! I have one that I like to use.

  • Scott

    Sorry, Great recommendations, Ryan….

    • http://www.goldmedalbodies.com/ Andy Fossett

      That’s fine, I’ll take credit ;)

    • RyanHurst

      Ha! No worries. Andy loves getting credit. : )

  • Juan

    I use talc when I get rips. My mind some how believes that drying it up more helps it heal better. With time rips stop hurting as much and I can train with them. I recommend washing your hands to prevent infection as well. Yes, the soap is going to hurt, but sometimes itis better.

    • RyanHurst

      Very good points Juan. Thanks for adding those in!

  • ronin

    when i train with the rings, the rings rub up against my forearms and make my forearms bleed. do you guys have any tips on how to deal with that?

    • RyanHurst

      This is a pretty common thing in the beginning. It takes some time to get your arms used to it. Something you could do is buy some wrist bands and hike them up on your forearms where it is rubbing. Might not look cool but it’ll do the job.

  • http://www.facebook.com/people/Jonathan-Mead/1094171589 Jonathan Mead

    Man, I was waiting for that the whole time…

    Btw, not for hand-health but grip, I like to use hairspray when I don’t have any chalk lying around. Works like a charm.

    • RyanHurst

      Jonathan, in your case you just run your hands through your hair, right? ;)

  • Greg

    The climate gets super dry here in Utah in the winter. My hands get super dry, not from working out but from working. Burt’s Bees is good. I’ve used it.

    I have some artist friends here who are also river guides. She (Lee) makes a hand salve called Mom’s Stuff. I have a bottle of it I’ve been using for a year and it’s still half full. Like Burt’s Bees, very good stuff. Here’s the link: http://momsstuffsalve.com/wordpress/

    • RyanHurst

      Nice! Thanks for pointing that out. I’ll definitely check it out.

      • RyanHurst

        Just checked out the home page. Sounds pretty good! I wouldn’t mind visiting Utah for a run down the Colorado and picking up a jar of Mom’s Stuff. : )

        • Greg

          Ryan, Lee’s sending you a jar of Mom’s Stuff. You’ll still need to come to Utah for the rafting.

          • RyanHurst

            What? That’s awesome! Thank you!

          • RyanHurst

            Greg my friend! Guess what I got in the mail today? : )
            Lee sent me a jar of her Mom’s Stuff! And a cool sticker also.
            Thank you so much man. Totally made my day.

  • Eric Montoya

    Hand injuries are part of the training for the first six months, then your body adapts………etc. On Octuber 2012 I fracture a bone of my left hand……..Today, I ended my fourth months of rehab…….. I noticed that by stretching and working the hand muscles 1-3 times a day, the calluses on my hands stoped growing to their full size and disappear faster than. before rehab. Good articles GMB.

    • RyanHurst

      Congrats on finishing up your rehab! Thanks for the massage tip. : )