If you do crossfit, you’ll know what all of this means.
There are 2 broad sections that we will cover on this page:
For the entire PowerTaping for Crossfit Manual and RockTape’s PowerTape for Crossfit Poster hit the links.
Knurled olympic bars, kipping pull-ups while hanging onto a rod of iron, carrying stones between your forearms and ropes between your legs. This is crossfit and it ravages the palms of hands as well as the tender flesh on the insides of forearms and shins.
Here are several really useful, really effective kinesiology taping techniques to minimize skin damage.
Hand callusing is the norm amongst crossfit athletes but to purposely allow ripping of calluses seems to be some strange right of passage.
I, for one, do not think it’s cool to have shards of thick skin dangling from my palm (patients already think I’m strange enough) and keeping the skin supple just requires regular attention from a pumice stone and a good quality moisturizer ie. Bag Balm, Udder Cream.
If you do rip a piece of callus and it’s a bleeder, just put some anti-bacterial ointment on and leave it. No trimming, no ripping it off, no bandage. Just keep a light film of ointment on it and let the air dry it. If it gets dirty, clean it well, put the ointment back on and stay out of the dirt!
Also chill on the pull-ups and any high friction activities for the week. If you really have a problem beyond a week, then use a good set of gloves until it has healed.
To protect and prevent problematic callusing try this kinesiology taping technique.
Shins and Forearms
Scrambling up and braking down a 15′ natural fibre (very bristly) rope is brutal on the shins because most of the work is done by the legs.
Because there are different techniques for climbing, each person may develop rope burn along different areas of the shin, calf and/or thigh.
So go up and down the rope a few times. You’ll know where to place the kinesiology tape.
Then try again…voila…no burn!
The Atlas stone carry is classic strongman and may not be part of the average crossfit routine. Nonetheless, it does present an example where taping can make the task more comfortable through protection and the friction of the tape makes the stone easier to grip.
If your knees are already a little mangled from squats or there’s a knee cap tracking issue, kinesiology taping the knees can make box jumping feel more stable.
1. Place knee in 90° angle. Anchor stabilization tape at top of knee.
2. Create basket by wrapping tape around each side of knee. Use a gentle curve to the tape. Apply little to no stretch to tape.
3. Apply piece across and below knee cap. Stretch tape 50% in middle, no stretch in ends.
4. Jump like a lemur!
This is described here but the same kinesiology taping technique works for most exercises where there is high shoulder demand.
Place hand in back pocket. (1) Anchor front tape from top of shoulder to lower arm with no stretch.
Place hand in lap. (2) Anchor tape from top back of shoulder to lower arm with no stretch.
3. Apply tape over top of shoulder. Stretch tape 50% in middle, with no stretch in ends.
Pressing – Strict and Push Press
This technique will give you a little boast. Apply the tape in fully stretched position and it will provide great positional enhancement.
1. Cut 2 strips of tape that will reach from the traps to the wrist. Anchor on top of trap and apply half way along the arm. At elbow, bring hand toward chest and apply remainder along forearm. No stretch.
2. Repeat application on opposite shoulder and arm.
3 & 4. Correctly applied application shown. Additional support can be gained with posterior chain (back) application to stabilize, ensure proper form and enable explosive power when lifting.