How to Treat and Prevent Gymnastics Rips: A Practical Guide for Gymnasts and Parents
Rips—those painful tears of skin on the hands—are a rite of passage for many gymnasts. While common, they’re far from harmless. Rips can sideline gymnasts, affect performance, and even lead to infection if not treated properly. Whether your gymnast is new to bars or a seasoned competitor, understanding how to treat and prevent rips can make a huge difference in her training and recovery.
Here’s a comprehensive guide to dealing with rips—what causes them, how to treat them, and most importantly, how to prevent them from recurring.
What Are Rips and Why Do They Happen?
A “rip” is a skin tear, usually on the palm or base of the fingers, caused by repeated friction between the skin and gymnastics equipment—most often the uneven bars. Rips are especially common during bar-intensive workouts or when learning new skills that involve tight grips and swinging.
Friction, moisture, and callus buildup are the perfect storm for a rip. The skin weakens, calluses pull away, and a painful tear can form in a matter of seconds.
How to Treat a Rip
Step 1: Clean the Rip Immediately
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Wash hands with lukewarm water and mild soap to remove chalk, dirt, and bacteria.
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It will sting—prepare your gymnast for that and reassure them it’s part of the healing.
Step 2: Trim Loose Skin
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Use sterilized scissors or nail clippers to gently trim away any hanging skin.
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Do not pull the skin off, as this can cause further tearing.
Step 3: Apply Antibacterial Ointment
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Use something like Neosporin or a similar ointment to protect against infection.
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Cover with a sterile, non-stick bandage.
Step 4: Allow Time to Breathe
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At night, it can help to leave the rip uncovered so it can dry and begin to scab.
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During the day, keep it protected, especially if your gymnast is returning to the gym.
Optional Step: Use a Rip Balm
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Products like RipFix or homemade coconut oil mixtures can soothe and speed up healing.
Returning to Practice After a Rip
It’s tempting to jump back in right away, but pushing too soon can cause re-injury. Here’s how to ease back:
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Tape the rip securely, or use a grip pad or gauze under grips.
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Focus on conditioning, beam, or floor while avoiding bars until the rip is well-healed.
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Keep communication open with the coach so the gymnast doesn’t feel pressure to return too early.
How to Prevent Rips in the First Place
1. Manage Calluses
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Calluses are protective, but if they get too thick, they’re more likely to tear.
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Use a pumice stone or callus shaver (carefully!) to keep them smooth and manageable.
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Moisturize regularly to keep the skin flexible.
2. Keep Hands Dry but Not Dehydrated
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Chalk is necessary but drying. After practice, wash hands and moisturize to restore balance.
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Avoid overusing chalk or applying it to sweaty hands—it clumps and increases friction.
3. Use Grips Correctly
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Grips help protect the hands but don’t eliminate the risk of rips.
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Make sure grips fit properly and aren’t overly worn.
4. Strengthen Grip and Skin Resilience
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Bar conditioning and grip exercises help the hands adapt to bar pressure.
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Some gymnasts benefit from taking occasional rest days for their hands when calluses are flaring.
5. Monitor Equipment Use
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Worn-out bars or rough surfaces can increase the risk of ripping. Make sure bars are maintained and smoothed when needed.
Final Thoughts
Rips are part of the gymnastics journey, but with the right care and prevention, they don’t have to be a recurring obstacle. Teach your gymnast that hand care is part of being an athlete—just like stretching or conditioning.
A little bit of time spent on prevention goes a long way toward keeping them on the bars, pain-free, and doing what they love.
Share Your Tips
Got some great tips for how you treat your rips? Share them in the comments below!