A Runner’s Guide to Healing Chafed Skin

Chafed skin is often seen as a normal experience for runners or athletes. In a study done in 2014, 42 percent of runners and joggers said that they experience chafing. Although this is a normal and common problem, it shouldn’t be overlooked or ignored.

We have put together the must-know information about chafing and how to reduce this painful side effect of exercising. Keep reading to find out how to address this problem.

What Causes Chafing?

You should know what chafing is and what causes chafing, especially when it comes to running.

Chafing occurs when there is repeated skin-to-skin contact. With the combination of excess moisture from sweat and certain fabrics, chafing can occur pretty regularly while running.

This will most likely occur in between the thighs and armpits and become very painful, causing skin injuries. You’ll notice skin damage when your skin burns, stings, and develop a rash in the area.

Although this is a normal experience for runners, there are remedies, and it can be prevented or reduced by changing a few aspects of your daily run. 

Remedies for Chafed Skin

There are some simple remedies for chafed skin, including some products that may be in your home. 

Natural products like aloe vera, coconut oil, shea butter, and petroleum jelly can help repair and heal damaged skin. These products create a barrier around the damaged skin, keeping it protected from further chafing. 

Other remedies include topical skin creams that essentially will do the same thing, including soothing any burning or stinging feeling in the rash. The most effective topical creams should have natural ingredients and avoid fragrances. You can read about chafing cream here. 

Be sure to clean the affected area and dry it completely. Then apply the cream to your skin with however much is needed. Putting the cream on before bedtime will allow it to soak into the skin for a long period.  

Chafing should heal within the next few days by using topical creams and home remedies. Allowing the time to let your skin heal will prevent any further pain or the chafed skin from worsening. 

Running Solutions to Reduce Chafing 

Although chafing as a runner is almost a given, there are ways to reduce the chance of severity of chafing. 

For example, taking a shower immediately after your run can help reduce the pain of your skin chafing. When you run, the salt in your sweat can irritate your skin faster, creating a rash or a burning feeling. Showering can wash away the sweat and clean the damaged skin.

Be sure to shower in lukewarm water—if it’s too hot, it can create the tender area to burn even more. 

The clothing you run in can play a part in your skin chafing. Avoid cotton materials as they can take a long time to dry and irritate the skin faster. Avoid clothes that are too loose or too tight. Find materials that are soft, breathable, and gentle on your skin.

Adding a chafing cream to the areas you normally chafe before or during your run can help reduce irritating the skin. If the same places of your body chafe, be sure to add the cream liberally and as often as needed while you run. Drying the area can also help keep the skin dry, which can reduce chafing. 

Running Chafe-Free

Topical creams can be the most effective step to reducing and healing chafed skin while running. If you’re still experiencing chafing or if it’s becoming worse, speak with your health care specialist to understand the best course of action for healing. 

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