Aerial Yoga Friction Burns: How to Prevent and Treat Them
Sore knees and red arms after hammock class? Here’s what causes friction burns, nine ways to avoid them, the kit that helps, and how to look after a burn.
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The quick version
Your skin gets used to it
Some burns come with the territory, especially when you start inverting. Your skin toughens up and your grip gets stronger, and eventually you stop getting them. Taking it slowly helps most.
Do
- Give your skin time to toughen up
- Build your grip strength
- Learn new moves slowly
- Rinse burns with cool water
Don’t
- Moisturise before class
- Rely on gloves all the time
- Rush into big drops
- Put arnica on broken skin
Prevent, protect, treat
Three steps to fewer burns.
Prevent
Stop burns happening.
- Fitted clothes
- No lotion
- Build grip
Protect
Shield the hot spots.
- Good technique
- Tacky gloves
- Grip socks
Treat
Look after sore skin.
- Cool running water
- Cover if broken
- Rest
What causes friction burns in aerial yoga?
Friction burns happen when your skin rubs or slides against the hammock fabric. They usually show up once you start inverting, wrapping and sliding, often while you’re learning a new move or aren’t yet strong enough to hold the fabric. If you’re getting them, it probably means you’re progressing, so well done!
The most common places are the backs of the knees, lower back, thighs, shoulders, arms and hands. You may also get bruises on your hips where the fabric digs in. The good news: your skin toughens up and your grip gets stronger, and you stop getting them.
9 tips to reduce friction burns
1. Accept a few burns at first
Honestly, the biggest thing is time. Most of us get friction burns when we start inverting and learning wraps, but as your skin toughens up and your grip improves, you stop getting them.
2. Wear the right clothes for class
Wear what your instructor recommends. Form-fitting clothes won’t ride up when you’re upside down, but don’t expect clothing to stop burns: sticky or grippy leggings just help you grip, and slippy fabrics can make you slide.
- Full-length leggings (or meggings) protect the backs of your knees and legs.
- A sports bra keeps everything in place.
- Grip socks stop you slipping on the mat and protect your feet. See our best aerial yoga socks.
3. Try gloves, but don’t rely on them
Tacky gloves can help if you train a lot, are a beginner, or have very sweaty hands (hyperhidrosis). Otherwise it’s better to build grip strength and let your skin toughen up.
4. Keep your hands dry and clean
Sweaty or greasy hands slip, and slipping is what causes most burns. Wash and dry your hands before class.
5. Build your grip strength
If the fabric slides through your hands, you may not be strong enough to hold it yet. A simple hand gripper, dead hangs and towel pull-ups all help.
6. Train the muscles you use
Hammock moves use plenty of triceps, biceps and forearm strength, so tricep dips, bicep curls and pull-ups all carry over.
7. Skip the moisturiser before class
Suncream, moisturiser and body lotion transfer to the fabric and make your hands slippy, which makes burns more likely. Save it for afterwards.
8. Take it slowly
Work through new moves gradually so your skin and grip have time to adapt. Rushing into advanced drops is the fastest way to a nasty burn.
9. Use a grip aid sparingly
A drying grip aid helps sweaty hands. Be careful, though: more grip can mean a worse burn if you do slip.
Kit that can help
Nothing really stops friction burns except time. These won’t prevent them, but they can help you hold on while your grip builds, and soothe sore skin afterwards. Choose your country below and every button takes you to the right Amazon store. Prices change, so check before you buy.
Tacky grip gloves
Fingerless gloves with tack on the palm. They help you grip if your hands are sweaty, but they won’t stop burns and you shouldn’t rely on them.
Hand grip strengthener
A cheap adjustable gripper to build hand strength, so you’re less likely to slip down the fabric.
Grip aid for dry hands
A drying grip aid like Dry Hands for sweaty palms. Use a little, and not on the fabric itself.
Aloe vera gel
A soothing gel for sore, reddened skin once it’s clean. Don’t put creams on before class, as they make the fabric slippy.
How to treat a friction burn
Most aerial friction burns are like a graze and heal on their own. This is general advice, not medical advice, so if you’re unsure, ask a pharmacist or see the NHS guide to cuts and grazes.
- Check it. Look at how big and deep it is. Most are just red and sore.
- Clean it. Rinse it under cool running water to remove any dirt, then gently pat it dry.
- Cover it if needed. A plaster or non-stick dressing keeps it clean, especially if the skin is broken.
- Soothe it. Once it’s clean, aloe vera gel can feel soothing on sore, unbroken skin. Arnica is for bruises and shouldn’t go on broken skin.
- Rest it. If it’s on your hands or quite large, give it a few days to heal. Keep fit with walking, swimming or core work in the meantime.
Get medical help if the burn is large or deep, won’t stop bleeding, or shows signs of infection, such as spreading redness, swelling, pus, or feeling hot and unwell.
Want to know what else to wear? See our aerial yoga guides and our best aerial yoga hammocks.
Friction burn FAQs
How long does a friction burn take to heal?
Most mild friction burns heal within one to two weeks. Keep the area clean, and see a pharmacist or GP if it isn’t healing or looks infected.
What do you do for a friction burn?
Rinse it under cool running water, pat it dry, and cover it with a plaster or non-stick dressing if the skin is broken. Rest it from training for a few days if it’s sore.
Should I cover a friction burn or let it air out?
If the skin is broken, a light non-stick dressing helps keep it clean while it heals. Don’t wrap it too tightly.
How do I stop getting friction burns in aerial yoga?
Mostly, give it time. Your skin toughens up and you stop getting them. Until then, avoid moisturiser before class, build your grip strength, and learn new moves slowly.
Hooked since a works night out in Nottingham. She’s taken classes from Hartlepool to Malta and San Diego, tried trapeze, lyra, silks and hammock, and taught pole and hammock.
A Greater Manchester mum who’s trained pole and aerial for over a decade, mostly at home, and started Loops World to share the kit that works.
Sophie Green has been pole dancing and aerial arts at home and in studios around the world for over 13 years. She’s taken a number of instructor courses in pole and aerial. Plus attended a course on rigging. She takes part in lots of exercise.