Bloody Nipples, chafing and other nasty things

So here’s a blog post I had never planned to write, nor have my parents read (sorry mom and dad). But after some very blunt conversations with some friends who are turning into runners (they don’t necessarily agree but I am convincing them they want to be even though they may not realize it yet). This blog topic was requested so I am obliging. Here we go!

Chafing, and no I am not talking about a chafing dish. I am talking about that really uncomfortable sore raw skin that happens when your workout clothing either doesn’t fit properly or things rub together. For moms and dads, you are probably very familiar with chafing on babies - it’s called diaper rash. For adults when this happens, we get a more elegant name...chafing. Chafing happens to all of us at some point in time. It’s painful, annoying and putting on regular clothes post-workout always irritates that area more. But here’s the good news for every novice runner or workout individual out there...it can be prevented. And it can be prevented relatively easily if you remember and know what to do. Let’s start with the right clothing. Technically you can go running or workout in anything! But there are some clothing options that will make your life easier or at least decrease the chance of chafing. For ladies - get a sports bra that fits correctly! This is important. Make sure it doesn’t bunch or pinch anywhere. Don’t pay as much attention to the brand as what fits you the best. Make sure it is comfortable and supportive. For underwear (panties, undies, whatever you want to call them) get the sports ones. They are made of a different material than your regular undies and are moisture wicking. Why does this matter? Well if you don’t have moisture wicking apparel the clothing material will get soaked from sweat and trap it against your body. In short? The moisture trapped against your skin and the friction from movement can cause irritation resulting in chafing.

Another important step in preventing chafing is lube!!! They make lube like body glide. It goes on like deodorant and provides that coating layer in between skin and clothing. Some people prefer to just use Vaseline or Aquaphor - any petroleum jelly will do. Use this in any place where there is skin-to-skin contact or where clothing can rub and cause friction. If for some reason you forget (been there done that recently) and you end up with chafing or even associated cuts, you want to let that area of skin heal. Going back to babies - diaper rash cream with zinc oxide is one of the best ways to help your skin heal. If you are really sore and any contact with clothing is causing more irritation, you can put Vaseline right over the diaper rash cream. It will help prevent friction from clothing rubbing and irritating the area more. As for the topic of bloody nipples, which are significantly more common for guys that ladies I had to reach out to some of my favorite male runners. Don’t get me wrong - females can get bloody nipples as well but it just isn’t as common with the sports bra as an extra protective layer. Unfortunately the tech wick fabrics which are amazing for wicking the sweat away from your body are not the softest fabric. This can irritate the nipple and cause bleeding. The best way to prevent this? Band aids or nipple guards. Nipple guards are essentially band aids but specific for nipples. Rumor has it they work great.

Since we are on the topic of skin irritation from workouts, let’s also address blisters at the same time. Key ways to prevent blisters on your feet include: shoes that fit properly, proper socks and lube (yup again). Make sure you have workout/running shoes with a proper fit! Go to a specialist store and get fitted. It’s important to get what works for you. Your socks - just like any other workout apparel, it is important to get the right type. Some people prefer wool socks and others prefer sports specific. Try both and do what works for you.

I truly hope you find this blog helpful and informative. Above all else I hope this helps you from getting chafed or prevents it from happening again in the future.