A common problem among runners, nipple chafing and bleeding can be very painful (and embarrassing), but it’s also very preventable. By taking some precautions, you can avoid this unpleasant condition, even before the first signs. Learn about the symptoms and causes of nipple chafing and get expert tips and practical solutions on how to prevent nipple chafing when running.
Causes of Nipple Chafing
Nipples chafing is typically attributed to one or a combination of the following causes:
Friction: One of the primary culprits behind nipple chafing is friction. The repetitive motion of rubbing against your shirt can irritate the delicate skin on your nipples, and could lead to discomfort, pain, and bleeding. This friction is often exacerbated when wearing ill-fitting or rough fabrics that increase the likelihood of chafing.
Moisture: Sweat and dampness can further increase friction between your nipples and shirt, increasing the likelihood of irritation and chafing.
Improper Clothing: One common mistake to avoid is wearing cotton shirts, as they can trap moisture and lead to increased friction. Additionally, ill-fitting bras or shirts with rough seams can also contribute to irritation.
How to Prevent Nipple Chafing When Running
So how can you prevent nipple chafing? Follow these steps and proven remedies.
Wear Moisture-Wicking, Quick-Drying Running Clothes
You should opt for running clothes made with synthetic, moisture-wicking fabrics like polyester or nylon. These materials will help keep your skin dry and reduce friction, ultimately decreasing the likelihood of nipple chafing during your workouts.
Additionally, look for seamless or flat-seam construction in your clothing to minimize any rubbing or irritation. Be sure to avoid cotton shirts, since they’re not sweat-wicking and can be very irritating to the nipples.
Invest in Quality Sports Bras or Compression Shirts
Invest in quality sports bras or compression shirts to provide added protection and support during your workouts. These garments are designed to reduce friction, provide extra coverage, and offer better support for your chest muscles.
Apply Anti-Chafing Products Before Running
To protect your nipples from chafing, it’s important to apply anti-chafing products, such as BodyGlide, before running or other exercise. These products create a barrier between your skin and clothing, reducing friction and preventing irritation.
Look for products specifically designed for athletes or runners to ensure long-lasting protection. By taking this simple step before your workout, you can keep your skin comfortable and avoid the pain of nipple chafing.
Protect Your Nipples with Band-Aids or Nipple Covers
Another way to protect your nipples during running or other physical activity is by using Band-Aids or specialized nipple covers, such as Nip-Eaze or NipGuard. These products provide an extra layer of protection and can help reduce friction, preventing chafing. By adding this additional barrier, you can further safeguard your skin and avoid discomfort.
Maintain Good Hygiene
Maintaining good hygiene can also play a crucial role in preventing nipple chafing. Make sure to shower and change into clean, dry clothing after each run to reduce the risk of bacterial or fungal growth that can exacerbate chafing. Keeping your nipples clean and dry can help promote healing and prevent further irritation.
How to Treat Nipple Chafing
If you do experience nipple chafing, prompt treatment is essential to prevent it from becoming more severe. Clean the affected area gently with mild soap and water, then apply a soothing cream or ointment such as A+D to help reduce inflammation and promote healing. Avoid wearing clothing that rubs against the irritated skin and opt for loose-fitting, breathable fabrics to allow your nipples to heal properly.
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Running coach, avid runner, and fitness writer Christine Luff is an RRCA-certified running coach and ACE-certified personal trainer. Author of the book Run for Good: How to Create a Lifelong Running Habit, she coaches runners, from beginners to advanced, who are training for races, from 5Ks to marathons.
