Calluses and corns are thickened areas of skin that form as the body’s natural defense against repeated friction and pressure, often caused by activities like running, weightlifting, or wearing poorly fitted footwear such as high heels.
Although generally harmless, these hardened skin patches can lead to discomfort and pain and even hinder your performance if not properly managed.
By understanding the causes and learning effective removal techniques, you can maintain optimal foot and hand health, ensuring you stay focused on your fitness goals without unnecessary setbacks.
What Causes Calluses and Corns?
Calluses and corns are caused by repeated friction, pressure, or irritation on the skin. Here are the key factors that contribute to their development.
Friction and Pressure
Activities that involve repeated rubbing or pressure on certain areas of the skin, such as running, walking in tight shoes, or gripping equipment, can lead to the formation of calluses and corns.
The body responds by thickening the skin in those areas as a protective measure, leading to callused areas that can be difficult to manage without proper care.
Improper Footwear
Wearing shoes that are too tight, too loose, or poorly fitted can cause areas of your feet to rub against the shoe, leading to calluses.
High heels or shoes with narrow toe boxes can also contribute to pressure points on the feet, creating counter calluses on the tops and sides of toes.
Manual Labor or Sports
Engaging in activities that require extensive use of your hands, such as weightlifting, gardening, or playing certain sports, can lead to calluses on the hands. Similarly, athletes who frequently run or perform repetitive foot movements may develop a plantar callus or corn on their feet.
Abnormal Foot Mechanics
Foot deformities, such as bunions, hammertoes or mallet toes, can alter the way weight and pressure are distributed on your feet, leading to increased friction in certain areas. Abnormal gait patterns can also contribute to uneven pressure and the development of calluses and corns.
Lack of Protective Gear
Not using gloves during activities that put stress on the hands or not wearing cushioned socks during high-impact activities can leave skin unprotected, increasing the risk of developing calluses and corns.
Barefoot Walking
Frequently walking barefoot, especially on hard surfaces, can cause the skin to thicken in response to the repeated impact and friction, leading to callus formation.
Overall, calluses and corns are the body’s natural response to protect the skin from excessive pressure and friction. Addressing the underlying causes, such as wearing appropriate footwear or using protective gear, can help prevent them from forming.
For those with underlying conditions, it’s especially important to be mindful of how friction affects your skin. For more information, consult a foot specialist who can help manage calluses and corns safely, reducing the risk of complications.
Why Should You Remove Them?
Removing calluses and corns is important for athletes and active individuals because these skin conditions can significantly impact comfort, performance, and overall foot and hand health. Here’s a closer look at why managing them is important for your active lifestyle.
Preventing Pain and Discomfort
Calluses and corns can become painful, especially during high-impact activities or exercises that involve repetitive movements.
Pain can distract from performance, cause athletes to alter their movements unnaturally, or even lead to avoidance of certain activities, impacting training and overall fitness goals.
Maintaining Optimal Performance
For athletes, every detail matters when it comes to performance. Calluses and corns can interfere with the fit of shoes or grip on equipment, leading to reduced effectiveness in sports or workouts.
By removing these thickened skin areas, athletes can ensure a better fit and feel, allowing them to perform at their best.
Reducing the Risk of Injury
Thick, hardened skin from calluses can crack or tear, leading to open sores that increase the risk of infections, blisters, or other complications.
Corns can cause sharp pain that affects gait or posture, potentially leading to other injuries. Properly managing these issues helps to prevent such complications and supports overall safety during activities.
Improving Foot and Hand Hygiene
Calluses and corns can trap sweat, dirt, and bacteria, leading to unpleasant odors and increasing the risk of fungal or bacterial infections.
Regular removal helps maintain better hygiene, which is particularly important for athletes who are frequently in environments like gyms, locker rooms, or fields where such infections are more common.
Enhancing Recovery and Comfort
For active individuals, recovery is as important as the workout itself. Removing calluses and corns helps to reduce discomfort during rest periods, ensuring that downtime is genuinely restorative.
This is vital for athletes who need their recovery time to be as effective as possible to prepare for their next performance.
Preventing Recurrence
Regularly addressing calluses and corns helps prevent them from becoming severe or recurring frequently.
By maintaining smooth, healthy skin, athletes can reduce the likelihood of these conditions reappearing, allowing them to maintain a consistent training schedule without interruptions caused by foot or hand discomfort.
By prioritizing the removal of calluses and corns, athletes and active individuals can ensure that their skin remains healthy, comfortable, and ready to support their physical endeavors.
Removing Calluses and Corns
Effectively removing calluses and corns requires a combination of softening, exfoliating, and protecting the skin. Follow these steps to safely and efficiently manage these skin issues.
Step 1: Soak the Affected Area
Start by soaking your feet or hands in warm, soapy water for 10 to 15 minutes. This helps to soften the thickened skin, making it easier to remove.
You can enhance the soak by adding Epsom salt or a few drops of essential oils like tea tree oil or lavender for additional soothing and antiseptic benefits.
Step 2: Gently Exfoliate with a Pumice Stone or Foot File
After soaking, gently rub the callus or corn with a pumice stone or a foot file. Use light, circular motions to remove the dead skin.
Avoid aggressive scrubbing, which can irritate the skin or cause bleeding. Focus on gradually reducing the thickness rather than trying to remove the entire callus or corn in one session.
Step 3: Apply a Moisturizing Cream or Lotion
Once you’ve exfoliated, pat the area dry and apply a thick, hydrating cream or lotion. Look for products containing urea, salicylic acid, or lactic acid, as these ingredients help to keep the skin soft and prevent calluses from reforming.
Moisturizing immediately after exfoliation helps lock in hydration, improving the overall texture and feel of your skin. Keeping dry skin at bay is essential for maintaining healthy skin.
Step 4: Use Medicated Pads or Ointments for Corn
For corn, consider using over-the-counter medicated pads or ointments containing salicylic acid. These treatments work by gradually softening and breaking down the corn.
Follow the product instructions carefully to avoid irritation, and ensure you place the pad directly on the corn to target the hardened skin effectively.
Step 5: Protect the Area with Padding
To reduce pressure and friction on the treated area, use protective padding, such as moleskin, corn cushions, or gel pads. These can be particularly helpful in preventing calluses and corns from returning by minimizing the contact between your skin and any pressure points in your shoes or equipment.
Step 6: Choose Proper Footwear
Evaluate your footwear to ensure it’s providing the right fit, support, and cushioning. Shoes that are too tight, loose, or lack proper arch support can exacerbate calluses and corns.
For athletes, consider using specially designed athletic shoes or insoles that offer extra padding in high-friction areas.
Step 7: Maintain Regular Care
Consistent care is key to preventing calluses and corns from returning. Incorporate regular soaking, exfoliating, and moisturizing into your routine, especially if you frequently engage in activities that put pressure on your feet or hands. Regular maintenance keeps the skin soft and prevents buildup.
Step 8: Avoid Overuse of Tools
While pumice stones and foot files are helpful, overusing them can cause irritation or worsen the condition. Use these tools moderately and only when needed to keep calluses and corns under control. Aggressive removal can lead to skin damage, so it’s best to take a gentle approach.
Step 9: Monitor for Signs of Infection or Complications
Keep an eye out for any signs of infection, such as redness, swelling, increased pain, or discharge. If you notice any of these symptoms, or if the callus or corn becomes particularly painful or persistent, seek medical advice from a foot specialist. Infections can complicate the condition and may require professional treatment.
Step 10: Consult a Podiatrist for Stubborn Cases
If at-home treatments aren’t effective, or if you’re dealing with severe calluses or corns, consult a podiatrist. A professional can safely trim or shave down the thickened skin using specialized tools, provide custom orthotics, or recommend other treatment options tailored to your specific needs.
Consistently following these steps will help you effectively manage calluses and corns, ensuring your skin remains healthy and comfortable. Regular care and attention to footwear, along with professional support when needed, will keep you on track for an active, pain-free lifestyle.
Wrapping Up
Calluses and corns are common challenges for athletes and active individuals, but with the right approach, they can be effectively managed to prevent pain and enhance performance.
By understanding the causes, taking preventive measures, and following a consistent care routine that includes soaking, exfoliating, moisturizing, and protecting your skin, you can keep these issues at bay.
