Ever experienced thigh rubbing so painful your legs feel like they’ve been attached by a cheese grater? Or crossed a finish line to realise that the spectacle of your blood-streaked shirt is eliciting horror from spectators? Chafing, a runner’s rite of passage, is the result of friction that occurs when skin rubs against either itself or against clothing. Chafing on the run most commonly happens on your thighs, armpits or nipples and, as anyone who has endured an excruciating post-run shower on freshly grazed skin knows, prevention is key.
To help find the answer to how to prevent chafing while running, we spoke to Richard Edmonds, co-founder of anti-chafe running underwear brand Runderwear, for his top tips on the subject.
What is chafing?
In scientific terms, chafing is a friction-induced skin injury where the outer layer of skin (epidermis) is rubbed, creating microscopic tears. This exposes the skin layer below (the dermis), which becomes red, raw and irritated. The thighs, groin, underarms, under breasts and nipples, are particularly vulnerable, but chafing can occur on other parts of your body too.
Why are runners more susceptible to chafing?
Runners, along with other endurance athletes, are more likely to experience friction due to repetitive movements, skin-to-skin contact of multiple body parts, combined with sweat. Excess moisture from sweating, water sports such as a triathlon swim, or damp weather conditions will also increase the likelihood of chafing.
When we perspire, the salt aggravates the situation, as can seawater. It acts like sandpaper, grinding and irritating the skin. Runners who have experienced chafing will testify to how unpleasant and painful it can be.
How can I prevent and treat inner-thigh chafing?
Of all the different forms of chafing, the inner-thigh variety is probably the most common. The American Academy of Dermatology recommends using petroleum jelly. Cover the irritated skin and any blisters with a small amount of petroleum jelly. This helps to protect the area and may help it heal faster. Petroleum jelly can also be used to help prevent chafing from happening in the first place.
Don’t have any petroleum jelly? Lip balms such as Vaseline contain it, and other moisturisers from the likes of bodyglide and Premax work the same way to help soothe inner-thigh chafing or prevent it occurring in the first place.
How to prevent chafing
1. Ditch cotton: Choosing the right fabrics is crucial when it comes to preventing chafing. Opt for sweat-wicking and breathable fabrics like polyester, nylon, and synthetic fabrics, to help keep sweat away from your skin and reduce friction. Cotton tends to absorb sweat and stay wet, which can exacerbate rubbing and irritation.
2. Go seamless and tagless: Don't underestimate the impact of seams, tags, and bunched-up clothing when it comes to preventing chafing. Seams and tags on a T-shirt or bra can cause irritation, so consider either removing tags and cutting them out of clothing, or opting for clothing with flatlock seams or seamless designs to reduce your risk of chafing.
3. Get a proper fit: A too-snug sports bra can dig in; the excess material of a baggy T-shirt can rub you raw. To avoid chafing caused by clothing, invest in high-quality apparel that fits well. Loose-fitting garments, combined with sweat will increase the chances of rubbing. That said, our feet can swell when running, particularly in hot weather, so it's good to wear apparel with a certain amount of 'give'. Check the materials for the presence of elastane, which will indicate this.
4. Protect your legs: Compression shorts or running tights can help to protect your inner thighs from abrasions by providing an extra layer between your skin.
5. Cover ‘em up: Nipple protection is critical for men. NipGuards and plasters are common shields.
6. Get greasy: Apply an anti-chafe cream, balm or lubricant to chafe-prone body parts. Vaseline is a classic salve, and it’s cheap but it contains petroleum jelly, which might stain gear and can’t be used on neoprene wetsuits in a triathlon. Don't be shy about where you apply the balm,
7. Hydrate: Fluids are so important to keep on top of, Edmonds explains. Not only to keep the body hydrated and functioning at its best, but also to reduce the risk of chafing. If you are dehydrated, your body is unable to flush salts away from your skin as easily. Drink lots of water before, during and after exercise, allowing you to perspire freely so the perspiration doesn't dry into salt crystals that can enhance the chafing.
8. Moisturise: Although chafing is worse in wet conditions, it’s dry skin – rather than moisturised skin – that’s more prone to rubbing. Using a moisturiser or other lotions such as petroleum jelly or hypoallergenic balm will reduce the effects of friction.
How to treat chafing
Prevention is better than cure, but if you do chafe while running and you’re now left with a painful rash, here’s how you can help speed up the recovery process
1. Wash up: Try to shower as soon as possible after you finish your run to get the sweat, dirt and bacteria off your skin as soon as you can. If you can’t get to a shower, take along some wipes or a damp microfibre towel and wipe down after you stop sweating. Use antibacterial soap to ward off the bacteria that can creep into exposed skin and cause problems such as folliculitis, an often unsightly skin condition that dermatologist Tanya Kormeili says is more common in athletes.
2. Soothe it: Pat – don’t rub – skin dry and apply a healing ointment such as Sudocrem. Creams such as this are antibacterial, as they contain zinc oxide. Then slip on some comfortable, baggy clothes to let your skin breathe.
