Hand blisters and calluses from lifting
Calluses protect until they get thick, then they tear. Managing thickness is the whole trick.
Barbell and rowing work builds callus where the bar sits. A moderate callus is protective. A thick, raised one catches and tears off, taking healthy skin with it.
Prevent the tear
- File calluses down regularly once they start to raise above the surrounding skin.
- Grip the bar lower in the palm, at the base of the fingers rather than mid-palm, to reduce the skin roll.
- Use chalk to reduce moisture rather than gloves, which can bunch and add shear.
If a callus tears
- Wash thoroughly — gym bars are not clean.
- Trim only loose dead skin with sterilised scissors. Leave anything still attached.
- Cover with a non-adherent dressing so the raw surface does not bond to the pad.
- Change daily and take a few days off gripping work.
Do not train through it uncovered
An open palm wound on shared equipment is an infection risk both ways.
See a pharmacist, GP or urgent care if a wound will not stop bleeding after ten minutes of firm pressure, is deep or gaping, was caused by something dirty or rusty, contains anything you cannot flush out, or shows spreading redness, heat, swelling, pus or a fever. Get help urgently for animal or human bites, wounds over a joint, and any wound in someone with diabetes or poor circulation.
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FitMedix products are CE-marked medical devices intended for the care of minor wounds. This site does not provide medical advice — seek professional help for deep, dirty or non-healing wounds, or if signs of infection appear. Always read the instructions on the pack.