Last updated on April 13th, 2021 at 09:20 pm
Running is freedom from your daily cares, a chance to break free and shed stress. However, a pesky chafing injury can distract from the serene peace of your daily stride. And, if you’re unlucky enough to experience chafed nipples, well you must know that this can be downright painful! Often referred to as jogger’s nipple, this affliction is one of the most avoidable running injuries. In fact, runners can easily prevent nipples from chafing while running with a few simple steps.
While chafed nipples are debilitating and painful, runners can easily prevent them. In fact, wearing close fitting synthetic fabrics and applying lubricants or tape pre-workout can help. By eliminating friction, runners can enjoy the journey and save their nipples from discomfort.
Why Does Nipple Chafing Occur?
All runners have been there at least once. You’ll never forget the pain, after turning the halfway marker and suddenly realizing your skin is sensitive to every bounce and shift.
Nipple chafing occurs due to excessive friction, and can only continue to worsen without rest or aid. For runners, this is caused by wearing loose fitting or abrasive fabrics over long periods.
Furthermore, sweat from a long workout will contribute to this. Making it essential to prevent chafing before it begins for long distance runners and ultrarunners.
Symptoms Include
- Itching
- Redness of the skin
- Soreness, stinging or burning
- Dryness
- In some instances, cracking and bleeding may occur
Tips to Prevent Nipple Chafing While Running
Preventing nipple chafing, also called runner’s nipple or jogger’s nipple, comes down to preparation and methods to reduce friction throughout your workout. Thus, a pain-free run starts with a good wardrobe and a few simple tools.
Apply Balms or Lubricants Beforehand
One such tool is a good lubricant that can help clothing glide across the skin without abrasion. And, luckily there are quite a few options such as petroleum jelly to satisfy the glide.
However, there are also quite a few anti-chafing balms on the market currently. Many of these are more conveniently held in deodorant-style applicators for less mess and portability.
When applied beforehand as directed, runners can enjoy miles of painless freedom.
Cover Them Up
Secondly, one of the simplest solutions is to cover them up. In fact, some runners apply bandages or adhesive tape in a pinch… no pun intended.
However, we find that products made for athletes and offer full coverage are best. And, as this is such a sensitive area of the body, the better quality the nipple cover, the better.
Dress Properly
The easiest preventative measure yet, is to don athletic clothing on your next jaunt. Yes, your favorite running shirt may be of cozy cotton, however this material is very abrasive to the skin, especially when wet.
As for women, proper form-fitting sports bras are a must to avoid runner’s nipple.
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Additionally, synthetic materials used in athleticwear help sweat and moisture move to the top of the garment and evaporate.
Runners prone to chafing should opt for Lycra and other soft synthetic blends while avoiding cotton at all costs.
Stay Dry
Dry clothing is essential in preventing nipple chafe. Ensure that you regularly wipe off sweat and keep your clothing dry. On race day it’s unlikely you’ll be able to bring extra dry clothing.
However, avoid cooling off with water over your head early in your race and work toward keeping sensitive areas protected from moisture.
As mentioned above, moisture-wicking clothing can work wonders. Additionally, some runners also opt for talc-free powders and dust sensitive skin to avoid the chafe.
After Run Treatment
If you’ve made it here, you may be currently experiencing the searing burn of the chafe. Fear not! Healing is not far out of reach.
First, gently clean the area with a warm washcloth and a mild soap to prevent infection and reduce sweat irritation.
Second, properly dry and rest!
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While healing, hydrocortisone cream can help reduce swollen or inflamed nipples. Additionally, if you’re skin is cracking or bleeding, an antibiotic cream will aid in healing and soothing.
Finally, and this is important, do try your best to rest from your regular workout. If you must go back out to train, opt for nipple covers or go shirtless.
Tape Up and Get Going
Runners are tough, and endurance is the name of the game. But, nipple chafing can take bring the best of us to our knees. So, to experience the fulfillment of running without the burn of chafed skin, one must embrace some simple changes. With this in mind, steer clear of cottons, stay dry, and try on some nipple covers.
Finally, get out there and remember one thing, friction is your enemy.
Image Credit: Kikuzo photo`s|(source)|Public Domain Mark 1.0 — reduced file size and image