Friction plus sweat causes chafing and intertrigo in runners, cyclists, hikers, and gym-goers. Quick steps can prevent pain and speed recovery.
Chafing (Friction Rash)
- Where: Inner thighs, underarms, nipples, under sports bras, waistband areas.
- Look/feel: Red, raw, burning or stinging skin; sometimes small erosions.
Fast relief
- Stop the friction: take a break; switch to dry clothing.
- Clean with cool water; pat dry.
- Soothe: apply a thin layer of petrolatum or a zinc oxide paste to protect.
- Pain control: cool compresses, OTC pain relievers if needed.
Prevention that works
- Lubricate hot spots before activity: petrolatum, anti-chafe sticks, or silicone-based balms.
- Wear moisture-wicking, seamless or flat-seam gear; avoid cotton.
- Proper fit: snug compression shorts under running shorts; well-fitted sports bras.
- Stay dry: change out of sweaty clothes promptly; use absorbent (talc-free) powders if needed.
Nipple chafing
- Use nipple guards or bandages during long runs/cycles; apply petrolatum before workouts.
Intertrigo (Skin Fold Rash)
- Where: Groin, under breasts, belly folds, between buttocks, between toes.
- Look/feel: Red, sore, sometimes macerated (waterlogged) skin; may have odor.
- Yeast clue: bright red with “satellite” bumps at edges.
Fast relief
- Clean gently; pat dry; use a cool hairdryer on low to ensure complete dryness.
- Apply a barrier (zinc oxide or petrolatum) to protect.
- If yeast suspected, add an antifungal cream (clotrimazole/miconazole) twice daily until clear.
Prevention for athletes
- Keep folds dry: moisture-wicking fabrics, breathable bras/shorts, change promptly after workouts.
- Use absorbent, talc-free powders or wicking cloths in folds for long events.
- Consider alternating training in very humid weather and plan for mid-workout clothing changes on long sessions.
When to see a clinician
- Severe pain, fissures, pus, fever, or rash not improving after a week of proper care.
- Recurrent rashes—may need prescription treatments or assessment for contributing factors (e.g., diabetes).
Race-day checklist
- Protect: apply lube/barrier to hotspots.
- Wear: moisture-wicking, well-fitted gear.
- Pack: spare socks/shirt, mini-lube, small towel.
- Post: shower, dry fully, barrier cream on any rubbed areas.