I hate chafing! I also chafe easily. Almost two weeks ago I went for a run and when I got too hot, I took off my shirt. I am still trying to heal from all the chafing caused by my weighted vest. I thought it’s a good time to figure out what’s up with that, especially since the season is just starting and I will be likely running into these issues more often.
Chafing is injury to your skin, ranging from mild redness to rawness and bleeding (haven’t you seen those men crossing marathon finish line with blood on their t-shirts?). It is caused by something repeatedly rubbing against your skin, whether it’s your own skin or fabric. Chafing may be exacerbated by:
- Humidity
- Being wet
- Heat
- Sand
- Salt residue (think of your sweat evaporating and leaving salt behind)
- Rough fabrics (there is a world of difference between good, old school t-shirt rubbing against your body versus modern, high-tech fabrics)
Based on that, you should be able to guess what are some easy ways to help avoid chafing:
- Wear clothes made of moisture-wicking fabrics (that includes your underwear)
- Make sure your clothes fit properly – loose clothes may have movement of their own, while if they are too tight, they will be fixed exactly in place while your body moves – not really a winner, either
- Opt for things without tags and seams as much as possible. For the ladies: consider bras that can be pulled over your head for those long runs. I have some permanent marks on my back and chest from clasps, zippers and other edges of bras
- Do you really need a heart rate monitor on your chest? Maybe you can find an alternative. This isn’t much of a thing for men, but I gave up on HR monitors completely because they chafed around my chest like crazy – they are located around the same spot as the bottom of a sports bra and no, I cannot wear it above my breasts because it won’t connect there
- Create a barrier between your skin and whatever may chafe – gentlemen, consider putting bandaids over those nipples before your next marathon. Your coworkers you make look at your race pictures will thank you 😉. And for everybody: bandaids in strategic places, jelly (think Glide)/ creams or powders
- If you are wearing a backpack, a hydration vest or pretty much anything else, check all the previous notes and also make sure they aren’t bouncing around. I frequently run with a backpack as part of my commute and let me tell you – I have chafed from that before! Make sure your clothes cover all the areas underneath, too. Oh, and let’s not forget: those backpacks and vest have to fit properly. Example: I used to have a backpack with straps too close to each other (and my neck). Result: I got to school looking like I just came back from being executed by hanging (you’re welcome for the visual LOL). You may not look that bad, but do you really want all of your coworkers playing ‘is that mark from her clothes or a hickey?’ when they look at you?
- Personal, original contributions: if you are doing a triathlon, an aquathlon or any other race where swimming is part of the deal, bring a towel to wipe your feet. You’re welcome!
- Another personal: consider your hair in the area… This one you may experiment with – some people do best when they shave, while for others hair works as a great protective barrier for the skin
Sadly, you won’t be always successful at avoiding chafing. Your thighs and underarms are raw. Now what?
- Take a shower immediately
- Use healing creams
- Keep the area dry and protected while it heals
Go out there and keep going!
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