Climbing is tough on your skin. If you've recently started climbing or bouldering, you've probably already experienced skin issues. The constant friction from holds and the drying effect of chalk can leave your hands rough, irritated, or even bleeding. But don’t worry! We’ve gathered some essential tips to help your skin recover faster so you can keep climbing without too much discomfort.
Start with washing hands and hydration
We use chalk to keep our hands dry for better grip, but dry skin is also more prone to damage. A simple yet effective habit is to wash your hands properly after climbing. Use a mild soap and lukewarm water to remove chalk and dirt. Avoid hot water or long showers immediately after climbing, as they can dry your skin even more. Don’t forget to also drink enough water! Hydration is key to maintaining healthy skin and preventing cracks and irritation.
Use Climbing Balm Before Bed
When your skin feels dry and sore, it’s tempting to apply a moisturizing hand cream. While this provides instant relief, overly soft skin can tear more easily in your next session. Instead, use a specialized climbing balm or salve, such as Crux, Climbskin or Grit . These products hydrate and heal your skin without making it too soft.
Pro tip: Apply the balm before bed to allow your skin to recover overnight.
To Tape or Not to Tape?
Taping is a personal choice. Climbing tape can act as a protective layer and help prevent skin damage. Many experienced climbers use tape to protect their hands, but remember: tape is not a magic fix. Your skin also needs to adapt naturally to the stress of climbing. While taping can reduce pain and discomfort, becoming a better climber ultimately comes down to refining your grip techniques and movement control to prevent injuries.
Smoothing Rough Skin
Filing down damaged skin helps keep it smooth and flexible, reducing the risk of cracks and flappers. Keeping your skin even minimizes the chances of rough edges catching on holds and tearing. However, be careful not to make your skin too thin. Use fine sandpaper or a climbing-specific skin file to maintain balance. Filing off dead skin around healing wounds can also help new skin form more effectively.
Can You Climb with Damaged Skin?
It depends on the severity. If your skin is torn open and bleeding, it’s best to rest—not just for your own comfort but also for hygiene reasons at the gym or crag. Rest days are essential for skin recovery. If your skin is in bad shape, consider taking a few days off and using climbing balm at night to speed up healing.
Have an important session or competition coming up? Many climbers rest for a few days beforehand to ensure their skin is in top condition.
If you still want to climb despite skin damage, modify your training. For example, train on a wooden hangboard or avoid routes and problems that put excessive strain on your skin.
Nothing Helps? Check Your Nutrition
Climbing is all about strength-to-weight ratio, and some climbers believe eating less will improve performance. But what’s a healthy balance? Climbing legends like Janja Garnbret and Adam Ondra warn against extreme dieting and emphasize the importance of sustainable training and proper nutrition.
The same applies to your skin. A lack of essential vitamins and minerals can lead to dryness, irritation, and slow recovery. Omega-3 fatty acids (found in fish, nuts, and seeds) are crucial for healthy skin. Make sure you’re consuming enough calories and nutrients to support both your performance and skin health. Not sure what’s best for you? Consult a nutritionist for expert advice.
Final thoughts
Skin care is an essential part of climbing. By using the right products, staying hydrated, washing your hands properly, taking rest days, smoothing rough skin when needed, and maintaining a balanced diet, you can keep your hands in top shape and be ready for your next climbing session.
Happy climbing!
Do you have any skin care tips for climbers? Share them in the comments and let’s help each other climb smarter and better!
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