Gripping and pulling takes a toll on a climber’s hands. From gripping rough rock surfaces to the drying effects of chalk, your hands endure a lot. Without proper skin care, painful cracks, tears, and flappers can hinder your progress and keep you off the wall. After experiencing countless flappers and blisters from climbing, I’ve developed a routine that helps me avoid them altogether. Taking the right steps to care for them will allow you to climb longer, recover faster, and prevent common skin issues that can keep you off the wall.

Table of Contents
1. Maintain Calluses Carefully
Calluses protect your hands but can become a problem if they get too thick or rough.

How to care for calluses:
- File Regularly: Use a pumice stone or callus file to gently smooth rough edges. It’s best to do this after a warm shower when your skin is softer.
- Trim When Necessary: If a callus starts peeling or catching, trim it carefully with sanitized scissors.
- Stay Consistent: File calluses at least once a week, or more if you’re climbing frequently.
I always keep a small file in my climbing bag for quick touch-ups. It’s a lifesaver when I notice rough spots mid-session.
2. Moisturize Often
Hydration is key to keeping your skin strong and flexible, reducing the chances of splits and cracks.
How to keep skin hydrated:
- Use Climbing-Specific Moisturizers: Choose non-greasy balms made with natural ingredients like beeswax and aloe.
- Moisturize After Climbing: Apply moisturizer after your session and before bed for deep hydration.
- Avoid Lotion Before Climbing: Lotion can make your hands slippery and affect grip.

I apply a thick layer of balm before bed, allowing my skin to repair overnight while I sleep.
3. Treat Flappers Immediately
Flappers—tears in your skin caused by friction—are inevitable, but proper care can speed up healing.
How to treat flappers:
- Clean the Area: Gently wash with warm water and mild soap.
- Trim Loose Skin: Use sanitized scissors to remove hanging skin.
- Protect It: Cover with a breathable bandage or apply a liquid bandage to seal the wound.

I always carry a liquid bandage with me; it helps me keep climbing even after minor skin injuries.
4. Use Chalk Wisely
Chalk improves grip, but too much can dry out your skin, leading to splits and flappers.
How to manage chalk use:
- Apply Sparingly: Use just enough to manage sweat without over-drying your skin.
- Try Liquid Chalk: It lasts longer and requires fewer reapplications.
- Keep Your Own Bag: Avoid sharing chalk to reduce the risk of infections.

Switching to liquid chalk for warm-up routes has helped me avoid over-chalking and keep my hands from drying out too quickly.
5. Take Regular Rest Days
Just like your muscles, your rock climbing hands need recovery time to repair and grow stronger.
How to allow your skin to heal:
- Schedule Rest Days: Take at least 1-2 rest days per week.
- Apply Intensive Moisturizers: Use thicker balms during rest days to speed up healing.
- Listen to Your Skin: If you feel excessive soreness or notice cracks, take an extra day off.

On rest days, I use climbing salves and wear gloves overnight to lock in moisture.
6. Apply Tape Correctly
Taping can protect your hands and fingers from further damage, allowing you to climb longer with fewer skin issues.
How to tape for protection:
- Use Preventively: Tape areas prone to cracking or blisters before climbing.
- Choose the Right Tape: Flexible, breathable tape works best without limiting movement.
- Avoid Over-Tightening: Keep tape snug but not too tight to allow proper circulation.
I use a layer of thin tape under a thicker one for extra durability during long climbing sessions. My favorite brand is “Leukoplast”, their tape does not slip off easily.

7. Cool Down and Clean Up Post-Climb
Taking a few minutes to care for your hands after climbing can reduce inflammation and speed up recovery.
How to clean up effectively:
- Rinse with Cool Water: Helps wash off chalk and soothe inflammation.
- Epsom Salt Soaks: Relaxes your hands and reduces muscle soreness.
- Pat Dry: Avoid aggressive rubbing that can irritate your skin.
I keep a small container of Epsom salt in my gym bag—it’s great for a quick soak after intense sessions.
8. Use Climbing-Specific Skin Care Products
A climber’s hands need specialized care products to prevent cracks and promote healing.

Best Skin Care Products:
- Balms and Salves: ClimbOn, Rhino Skin, and Joshua Tree balms are great for deep hydration.
- Antibacterial Creams: Prevent infection in cuts and flappers.
- Finger Repair Creams: Specifically formulated to target rough skin and cracks on your fingers.
I rotate between different balms to find what works best for my skin depending on the season.
Taking care of your hands is just as important as training your muscles. By following these eight essential skin care tips—keeping calluses in check, moisturizing regularly, using chalk wisely, and taking rest days—you’ll be able to climb harder and longer without setbacks.
FAQs
How to toughen your skin for climbing?
Toughening your skin takes time and consistency. Climb regularly to build natural calluses, file down rough spots, and moisturize to keep skin strong yet flexible.
How to heal hands from climbing?
Healing climbing-related skin injuries requires cleaning cuts properly, applying climbing-specific balms, and allowing enough rest days for skin recovery.
How often should I file my calluses?
Once a week is usually enough for regular climbers. If you climb frequently, you may need to file more often to prevent thick calluses from tearing.
Can I climb with a flapper?
Yes, but it’s important to tape it properly to prevent further tearing and discomfort. Using a liquid bandage can also help protect the wound while climbing.
What’s the best way to prevent blisters from climbing?
Maintain good skin care by moisturizing, filing calluses regularly, and taping potential hot spots before long climbing sessions.