From Thigh Rub to Underarm Burn: A Comprehensive Guide to Preventing Chafing During Workouts
Are you tired of feeling uncomfortable and distracted during your workouts due to skin irritation? Chafing is a common issue that can disrupt your exercise routine and add discomfort to an already sweaty summer workout. Whether it's the inner thighs rubbing together during a run or the underarms stinging during a gym class, chafing is a result of movement, sweat, and friction. But don't worry, according to a leading dermatologist, there are plenty of ways to manage and prevent chafing.
What Causes Chafing?
Chafing is a result of irritant friction dermatitis, where repeated rubbing leads to skin barrier breakdown, micro-tears, inflammation, and sometimes secondary infection, explains Dr. Michael Freeman, a principal dermatologist at The Skin Centre and a Fellow of the Australasian College of Dermatologists. During exercise, chafing is often experienced on the inner thighs, groin, under-breast area, and armpits.
While skin-on-skin and skin-on-fabric friction are the main causes of chafing, other factors can contribute to or worsen it. These include:
How to Prevent Chafing
1. Reduce Friction
The best approach to preventing chafing is to reduce friction. Dr. Freeman suggests wearing well-fitted technical fabric that is smooth, moisture-wicking, and ideally seam-minimized or has flatlock seams. For the thigh and groin area, consider compression shorts or liners, and for the under-breast area, longline sports bras.
For runners who get blisters on their feet, Dr. Freeman recommends checking the shoe and sock system to ensure the correct sock thickness and no seams over pressure points, as blisters and friction injuries are related.
2. Control Moisture
Avoid cotton clothing, especially during long exercise sessions, as it holds moisture and can worsen chafing, warns Dr. Freeman. In high-sweat folds, consider using a very light antiperspirant (not on broken skin) and prioritize breathable fabrics.
There are also anti-chafe products available, which act as a barrier against chafing. Apply these products before starting exercise and reapply mid-activity if possible.
3. Prep Your Skin
Body hair can contribute to chafing, so if you're shaving, do it 24-48 hours before an event to avoid stubble irritation. Consider trimming hair instead. Don't wait until you feel the sting of chafing; prepare the skin beforehand. Lubricate predictable hotspots preemptively and don't wait for symptoms.
How to Heal Chafing
Chafing usually heals on its own, but it's essential to reduce further friction and support the skin barrier. Aftercare is crucial to prevent a minor issue from becoming a week-long problem, says Dr. Freeman. Rinse sweat promptly, pat dry, and apply a bland barrier. If the skin is broken, avoid fragranced products and 'active' antiseptics that sting.
Chafing can also lead to or be caused by other conditions, such as intertrigo (skin inflammation) complicated by yeast. If there's persistent redness, satellite spots, odour, or it doesn't settle in a few days, visit your doctor, who may prescribe an antifungal cream.
Best Anti-Chafe Products
According to Dr. Freeman, anti-chafe products fall into three categories: powders, barrier products, and petroleum barrier ointments.
Powders can help reduce dampness in some folds but can cake and worsen abrasion during high sweat. Use them lightly and ensure the area is fully dry first.
Petroleum barrier ointments, such as Vaseline, are best for damaged or very sensitive skin, sealing in moisture and creating a protective barrier. However, they can be greasy and may stain fabric, making them more suitable for post-workout recovery or overnight use.
Remember, choosing the right products depends on the duration of your exercise, sweat level, and whether the area is a skin fold. Always listen to your skin and adjust your routine accordingly to stay comfortable and distraction-free during your workouts.
