How to Prevent and Treat Chafing: Experts Share Tips

As temperatures and humidity rises, your skin, like the rest of your body, responds. Not only do you sweat more, but the heat can also cause us to swell. This might lead to uncomfortable rubbing and chafing of the inner thighs, armpits, or other sensitive body parts.

To help you avoid the discomfort, here is everything you need to know about how to treat and prevent chafing.

What causes chafing?

Chafing is a result of friction that occurs when skin rubs against itself or clothing. “Whether you’re running, walking, or doing cardio, the constant rubbing together of parts of your body causes friction,” Zealios Betwixt Skin Lubricant & Chamois Cream., and now she reports on elite runners and cyclists, feel-good stories, and training pieces for Runner’s World. “That friction can often lead to weakening or wearing away of the skin, which we call chafing.”

Chafing is usually divided into two categories: skin-on-skin rubbing (for example: your thighs or underarms) and fabric-on-skin rubbing (when your shirt, sports bra, or shorts lining aggravate the skin). Additionally, excessive moisture on the skin—either sweat or rain—can exacerbate the effects of chafing, Engelman explains, which means long runs in steamy or rainy How Under-Fueling Affects Performance and Health.

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How do you prevent chafing?

First, if you typically feel chafing when you run, apply a lubricating balm in that area before you start your stride to reduce the effects of friction. Some people also like to use powder to absorb moisture.

While it seems counterintuitive given that wet conditions increase chafing, dry skin—rather than well-moisturized skin—is more prone to rubbing, Engelman adds.

“If you’re doing a long-distance activity like running a marathon, you’ll want to create a layer between your skin and your workout gear,” Engelman says. “Making skin more pliable with moisturizers and lotions will reduce friction.”

To avoid chafing, Engelman also recommends covering sensitive skin areas with Body Glide, powder, or a hypoallergenic balm made specifically to reduce the effects of friction, before you run.

Make sure to cover all of your usual hot spots, such as your thighs, armpits, and nipples. If you’re going extra long, you might want to stash a travel-size stick of balm in your shorts.

Best Anti-Chafing Products for Runners

After you’ve prepped your skin, put on the right apparel to minimize rubbing, including breathable and sweat-wicking materials from top to bottom. “Forego loose, ill-fitting cotton clothing because that just traps in moisture,” Engelman says. Instead, she recommends wearing shirts and shorts made from synthetic materials that cling to your body. If your thighs tend to rub, you might opt for shorts with a longer inseam, such as compression shorts that hit mid-thigh or trail shorts. We earn a commission for products purchased through some links in this article.

Avoid sports bras that are too snug, as they can dig into and irritate shoulder blades and rib cages. When possible, wear seamless and tagless gear, as the stitches and tags can rub skin.

Unfortunately for men, even the best synthetic top may not prevent the dreaded runner’s nipple (when the nipples chafe so much they start to bleed). Save yourself the pain—and, let’s face it, embarrassment—by taping them or putting on a Band Aid before you head out for a high mileage.

Lastly, pay attention to your equipment—such as heart rate monitor chest straps, hydration belts and backpacks, and phone armbands—as these can cause chafing, because the straps create heat and friction against your shirt or skin. To minimize the effects of this, make sure to tighten your equipment so that it isn’t bouncing (less movement means less chafing), and apply skin lubricant or cream to the areas touched by the gear.

How do you treat chafing?

Sometimes, chafe happens. But don’t worry—if you get back from a run with a raging rash, there are a few ways to stop the problem from getting worse.

First, when you hop in the shower, make sure the water is set to a lukewarm temperature, as scalding water can make the burning sensation worse. Gently lather up with an antibacterial soap to ward off bacteria that can creep into exposed skin and cause problems like folliculitis, a skin condition that Santa Monica dermatologist heart rate monitor chest straps., What to Know About Running in the Heat.

Once out of the shower, be sure to pat—don’t rub—your skin dry and apply an antibacterial ointment such as Desitin or A+D Zinc Oxide cream (yes, they’re diaper-rash creams, but the zinc oxide-packed products are great for soothing irritated skin).

After you soothe your rubbed-raw self with ointment, slip on comfy, non-clingy clothes that will let your skin breathe. Remember that even the worst rashes will heal before you know it.