If you’re a gymnast, you know the pain and inconvenience of a tear. Tears are a common and painful phenomenon in gymnastics, caused by the separation of the upper layer of skin from the lower layer around the palm or wrist. The tear could be from too tight a grip, or a buildup of calluses that causes the skin to bunch up as the gymnast swings around the bar. The force of the swing pulls the upper layer of skin away from the lower layer, which can cause a blister or fill it with blood. Cracks can also form near the wrist if there is friction with a wrist brace or a gymnast’s grip. Callus formation is also extremely common, with gymnasts most often developing calluses on their palms from repeated rubbing against the barbell. The good news is that tears are preventable, most effectively by focusing on holistic care of the hand and callus.

Common Causes of Tears

friction: If you have sensitive skin or a buildup of calluses, your hands are more likely to tear due to friction between the rod and your hands. Calluses are the body’s natural way of protecting the hands. However, excessive callus buildup can become too thick and get stuck on the stem. On the contrary, hands that are too soft are more likely to be torn.

dry skin: In general, dry skin is more likely to crack or tear than healthy skin. Gymnasts use chalk to help with grip, but chalk is very dry. Gymnasts need to work extra diligently to moisturize their hands to counteract chalk use.

how to prevent tearing

• Training with Proper Swing Technique
• Replace grips regularly
• Focus on daily hand care
• wash your hands with soap and water, and apply lotion to the front, back, and wrist of your hands
• Prevent excessive callus buildup by exfoliating. You can use a pumice stone as needed, this will help keep the callus from getting too thick. You should also make sure your callus is smooth and doesn’t have any rough edges that could catch on the stem.
• Use tape, pre-wraps, or wrist sweatbands to protect the skin in the grip area from friction

How to treat a tear

1. Clean the wound: First, the skin is carefully cleaned with antibacterial soap and water, and larger flaps, if present, can be carefully clipped off.

2. Applied therapy: We want to protect the area and prevent infection, so you can use an antibiotic cream or ointment to help with this.

3. Let new skin layer grow: This is the hardest step and takes the longest. You want the new skin to grow without cracking or tearing again. Tips: Sleep with your hands flat, if you sleep with your hands in a ball, when you open your hands in the morning, the new skin may crack when it stretches out again.

4. Moisturizing: Keep the area moisturized as healing occurs. Moisture helps prevent further cracking and tearing.

If you exercise before the tear has fully healed, you can use tape to protect the area; however, do not apply the sticky side of the tape to the new skin. Instead, place a small piece of tape sticky side up over the tear, this will stick to the tape instead of the skin and will help protect the area. Another suggestion is to use a Band-Aid on the healing area and then tape it in place.

For additional tips or to speak with an exercise specialist, contact your nearest Athletico location to request a free evaluation. Free assessments are available in-clinic or online through our virtual telehealth option.

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The Athletico Blog is an educational resource written by Athletico staff. Athletico bloggers are licensed professionals who abide by the codes of ethics established by their respective professional associations. The content published in blog posts represents the opinion of the author alone, based on his expertise and experience. The content presented in this blog is for informational purposes only and does not constitute medical advice and should not be relied upon in making personal health decisions.

refer to:
1. https://elitegymnast.com/parents-place/get-grip-rip/#:~:text=A%20rip%20is%20a%20separation,are%20swinging%20around%20the%20bar.
2. https://gymnasticshq.com/guide-to-gymnastics-rips-prevention-care/