Chafing Explained
In brief: Chafing is skin irritation caused by repeated rubbing, usually where skin meets skin or skin meets clothing. In runners it commonly affects the inner thighs, underarms, nipples and the bra or waistband line. Sweat, salt, heat and rough or cotton fabrics make it worse. It is rarely serious but can be painful. Snug technical fabrics, anti-chafe balms and avoiding cotton are the main defences.
What is chafing?
Chafing is irritation of the skin caused by repeated friction over the course of an activity, where skin rubs against skin or against clothing. As running involves thousands of repetitions, vulnerable areas can become red, raw and sore. It is a surface skin problem rather than a deeper injury, but it can be genuinely uncomfortable and occasionally break the skin.
What causes it in runners?
The main factor is friction at points where skin rubs repeatedly, made far worse by sweat, which leaves behind salt crystals that increase the abrasion. Cotton clothing that holds moisture, rough seams, loose or ill-fitting kit and long distances all add to it. Heat and humidity raise the risk because of increased sweating.
Common areas and symptoms
The most commonly affected areas are the inner thighs, the underarms, the nipples, and along the bra line or waistband where seams sit. Symptoms range from a mild stinging redness to raw, broken skin that burns, particularly noticeable in the shower afterwards. The discomfort usually builds during longer runs.
Treatment and prevention
Once chafing has occurred, keep the area clean, allow it to recover and protect it from further rubbing until it heals, watching for any signs of infection in broken skin. Prevention is far more effective than cure: apply an anti-chafe balm or barrier to vulnerable areas before running, choose snug, seamless technical fabrics that wick moisture, and avoid cotton. Making sure kit fits well so it does not bunch or slide also helps.
Chafing and your running kit at OD's
Well-fitting technical clothing in moisture-wicking fabrics, rather than moisture-holding cotton, is one of the best ways to reduce chafing on the run. At OD's Designer Clothing we stock premium activewear and running kit chosen for fabric quality and fit, with help in our St Helens store. We offer next-day delivery and free click and collect.
Please note: This guide is general information for runners, not medical advice. If you have pain that is severe, persistent or getting worse, see a GP, physiotherapist or qualified sports clinician for diagnosis and treatment.