Buzz
While we're all familiar with foot calluses, smaller ones can also form on your hands and fingers from frequent weightlifting or using gymnastics equipment like rings and pull-up bars. Managing them shares similarities with general callus care, but their tiny size and sensitive location call for some added attention.
Avoid letting calluses grow too large
A sizable callus on your foot may not be problematic unless it’s causing discomfort, but if a callus forms on your hand and becomes too thick, it can tear during a lift. Stay on top of it—once you spot a callus growing, it's a good idea to take action before it becomes an issue.
Many lifters believe that calluses from lifting are protective and should be left intact. This is only partially true. While some thickening naturally occurs under the skin regardless of what you do, the hardened parts that can be shaved off should likely be removed. The thicker, tougher skin beneath will remain.
Some people argue that the rough texture of calluses helps improve grip, but a callus that’s rough enough to aid grip can also easily tear. Instead, file your calluses down to prevent ripping and use chalk to enhance your grip.
How to Take Care of Calluses
The most effective way to reduce a callus is to soak it in water—perfect for your bath routine—and gently file it with an appropriate tool. A regular nail file probably won’t do, but a pumice stone might work for light exfoliation. For more stubborn areas, consider a file that resembles a cheese grater. I know people who swear by the ones from Microplane, the same company that makes my lemon zest grater. The food connection might be a turn-off for me, but they’re highly recommended.
Using your fingernails to scrape a callus isn’t a bad idea; I’ve met someone who swears by the side of a spoon (which, hopefully, he doesn't also use for eating). If the callus is softened, you likely won’t need anything sharp. But if you do use a blade or a callus shaver, be cautious not to cut too deeply and cause injury.
For me, the best tools for taking care of calluses are a metal file like the Seki Edge and an electric callus grinder. I also gently pick at them by hand after a shower. (You can find more details about my preferred tools here.)
Here’s what my perfect callus care routine looks like:
Start with a bath or shower to soften the skin.
If any dead skin comes off easily, remove it by gently using your fingernails or an exfoliating cloth.
For those big, stubborn calluses, use a file or grinder to remove the excess dead skin. By the end of this step, there should be no rough edges. (An emery board can help smooth things out if your file was too coarse.)
Finish by applying a moisturizing lotion.
Be cautious about picking at a callus when your skin is very dry. We often notice calluses after lifting, when our hands are coated with chalk, but this can be risky. Dry skin tears more easily and can take healthy skin with it. It’s fine to file calluses when dry, but avoid peeling, picking, or pulling at them.
What to do when a callus gets ripped or cracked
If you've torn a callus, how you handle it depends on the condition of the skin underneath. If the skin is intact—without any bleeding or exposed raw pink areas—you can treat it as you normally would. File it down to smooth it out and continue your workout.
However, if you’ve caused bleeding, extra care is needed for the callus. Trim any loose bits or excess skin (cuticle nippers work great for this) and smooth out any jagged edges. If the callus has become so thick that it’s cracked, file down the surface as much as possible to prevent further cracking.
Treat the remaining skin like an open wound, because that's what it is. Clean it and cover it to keep it protected. Create a gymnastics-style tape grip for future palm calluses when lifting, or use a gentle tape, like thumb tape, to cover calluses on your fingers.
One way to reduce severe calluses is by gripping the bar correctly.
While you can't entirely eliminate calluses, adjusting your grip can help reduce the friction and pressure that causes them. Many new lifters try wearing gloves, believing they’ll help, but gloves often create their own set of problems and can even make the callus issue worse.
Focus on the positioning of your hands. For exercises like deadlifts, ensure the bar rests at the base of your fingers, not directly on your palm. This helps avoid unnecessary pressure on the top of your palm, which would otherwise get squeezed under the bar. While small calluses may still form, they won’t be as severe as they would be if you gripped the bar differently.
Different equipment comes with its own solutions. If you’re into jump rope, consider getting ropes with padded handles. And if your grip tends to slip, using chalk or lifting straps can provide a more secure hold on the bar, which can, in turn, reduce the likelihood of calluses forming.
