Obstacle course racing: hand, knee and scrape protection
Obstacle course races mix trail running with walls, rigs, monkey bars, rope climbs, crawls and mud. Wet hands grip bars, knees scrape on wood and gravel, and feet run soaked for the whole course.
Peak season in the US: May to October. · Updated
How do you protect your hands and skin in an obstacle race?
Apply palm and blister patches to completely dry skin before the start, since nothing sticks once you're muddy. Rinse every scrape with clean water after the race and cover it with an absorbent dressing.
Where it hurts: Obstacle Racing
- 5Heels — blister patches
- 6Toes — blister patches
- 7Palms & fingers — palm & finger patches
STAGE 1
Training block
Protect hotspots during long runs and hard sessions so you reach the start line with healthy skin.
STAGE 2
Race day
Apply before the start. Everything is designed to stay on to the finish.
STAGE 3
After the finish
Cover broken skin, protect blisters and scrapes while they heal.
Tips
Obstacle Racing tips
- Patch hands and feet on completely dry skin before the start; nothing sticks well once you are muddy.
- Rinse every scrape with clean water after the race, before you cover it.
- Keep foam dressings in your car or post-race bag.
Questions
Will patches stay on through mud and water?
Waterproof patches hold best when applied to clean, completely dry skin well before the start. Press the edges firmly.
Obstacle Racing guides
Hands
How to prevent hand rips (CrossFit, fitness racing, OCR)
Why palms tear on sleds, rigs, ropes and bars, how to manage calluses, and how to care for a hand rip so you can get back to training.
Feet
How to prevent blisters when running
How to prevent blisters when running: why they form, how common they are in marathons and ultras, and the steps with the best evidence, from socks to tape.
Recovery
How to treat road rash
First aid for road rash after a bike crash, trail fall or obstacle race: cleaning, removing grit, keeping it moist and covered, tetanus timing and when to get medical care.
Feet
Should you pop a blister?
Should you pop a blister? When to leave it alone, when and how to drain it safely, aftercare and signs of infection, from dermatology and first-aid guidance.