If you’re jogging in shorts out in the sweaty summer heat, you might notice the skin on your inner thighs feeling a little raw. It may burn, sting, and itch, and a rash may crop up. These are signs of chafing, but doctors say there are ways to prevent it.
Chafing happens when your skin repeatedly rubs against neighboring skin, clothing, or something else, says Dr. Channing Hood, a dermatologist at U.S. Dermatology Partners Golden in Colorado. “This repetitive motion can damage the outer layer of the skin, which leads to inflammation and a red rash.”
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While chafing is common on the inner thighs, it can occur anywhere on the body, especially in spots that are typically “warm and moist” or where friction is likely, such as under your arms or breasts, around your nipples, or on your backside or groin, explains Dr. Michele Green, a dermatologist in New York City.
You may chafe more in the summer because you sweat more, and this moisture increases friction, Green says. Sweat “creates the perfect storm for chafing,” Hood adds; along with increasing friction, sweat softens your skin and breaks down its barrier, and its acidity and saltiness enhance irritation.
This is why chafing is often common among runners, cyclists, and other endurance athletes, who perform repetitive movements and sweat, according to the Cleveland Clinic.
Here are some ways to prevent chafing and tips for treating it when it happens.
How to stop chafing
Chafing disrupts the skin’s barrier, which can lead to irritation and inflammation, says Dr. Hooman Khorasani, a dermatologic and cosmetic surgeon in New York City. “That’s why chafing feels like burning, stinging, and comes with a red rash.”
When you notice these symptoms, you should stop the activity causing it, whether it’s exercising, walking, or gardening, he says. Continuing these movements while you’re chafing will worsen the problem and potentially cause long-term skin damage, like scars or discoloration, Hood adds.
If you know you’re prone to chafing, you can take certain precautions to prevent it.
Wear moisture-wicking clothing
Since sweat is a big contributor to chafing, staying dry is crucial. Khorasani says wearing moisture-wicking clothing and socks can help. Choose fabrics made from 100% cotton or those labeled “moisture wicking,” which are typically spandex, polyester, or nylon.
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Make sure your clothes fit well, too, Green adds. Ill-fitting garments can rub your skin and cause irritation. Also, avoid items with uncomfortable seams or tags, which may also chafe your skin, Hood says.
Change out of sweaty gear as soon as you can, too. Wet clothing can increase friction, and dried sweat and debris can irritate your skin.
Try anti-chafing products
Balms, ointments, powders, and creams: anti-chafing products come in many forms. They work by creating a barrier on your skin’s surface to minimize friction and excessive irritation, Green says.
“They either make the skin slippery so it glides or soak up sweat so it stays dry,” Hood explains. “The trick is to put them on before friction starts and reapply during longer activities.”
Look for products with ingredients such as dimethicone (a silicone-based skin protectant), zinc oxide (an ingredient in medicated ointment), or petrolatum (petroleum jelly), Khorasani says, and avoid alcohol-based anti-chafing products, which can worsen the irritation. For the same reason, Hood also suggests avoiding products with fragrance or talc. If any product irritates your skin, stop using it and talk to your dermatologist.
A few other tips
Dermatologists say there are a few other things you can do to help prevent chafing:
Stay hydrated. Drinking plenty of water will keep your sweat from becoming too salty, Hood says, which will minimize irritation if your skin rubs together.
Moisturize your skin. Apply moisturizers containing vitamin E, zinc oxide, or aloe to keep the skin hydrated, which can reduce friction and minimize skin irritation in some instances, Green says.
Use bandages. Placing a bandage over areas that are more prone to chafing can create a physical barrier and help prevent irritation, Green says.
Keep your skin dry. Even if you’re not exercising, Khorasani says you can minimize friction by making sure your skin stays dry, especially when you’re outside in the heat and humidity.
How to treat chafing
The skin is your body’s protective barrier, Green says. Chafing can cause breaks in the skin that could allow bacteria or germs to enter and possibly cause infections, Hood adds. Chronic chafing can lead to scarring and skin discoloration, so it’s important to treat chafed skin.
Start by gently washing the affected skin with mild soap. Pat it dry and coat it with a thick layer of ointment that contains petrolatum or zinc oxide to repair and protect the skin, Hood says.
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You can soothe the irritation by applying aloe vera gel, coconut oil, or over-the-counter antibiotic cream, Green says. Hood recommends also using 1% hydrocortisone cream twice a day on chafed skin for a few days to calm the inflammation.
While your skin heals, Hood suggests wearing loose-fitting, breathable clothing.
When to see a doctor
Mild chafing symptoms will usually improve in a few days, Green says. But if they don’t get better with at-home treatments, see a dermatologist, Khorasani says.
Additional symptoms may suggest an infection, Hood says: if the rash spreads, oozes, or gets more painful or swollen, or if you’re running a fever. In these instances, doctors can prescribe an antibiotic or antifungal cream or oral medication, or a stronger steroid ointment for severe inflammation.
“They can also provide tailored prevention methods based on your lifestyle and activities you enjoy that may contribute to chafing,” Hood says.