Chafing can turn a good workout into a miserable one, and on race day it can decide how the day ends. It affects runners, cyclists, swimmers, triathletes, hikers, wheelchair athletes and anyone who spends long hours on their feet. This guide covers why it happens, where it shows up, and the simple routine that prevents it.
Why chafing happens
Chafing is skin irritation caused by repeated friction. Skin rubs against skin, a seam or a strap thousands of times, and the outer layer breaks down. Sweat, heat, salt and water all make it worse, and so does any gear that moves when it should not.
The most common hot spots
- Inner thighs: the classic chafing zone for runners and walkers. See our guide to thigh chafing.
- Underarms: arm swing over a long effort adds up.
- Chest and nipples: shirts rubbing on long runs. See our guide to nipple chafing when running.
- Sports bra and heart rate monitor straps: anywhere a band sits tight against moving skin.
- Saddle area: for cyclists, where the chamois meets skin.
- Neck and underarms in wetsuits: for swimmers and triathletes.
- Feet: where friction becomes blisters.
A simple chafing prevention routine
1. Start clean and dry
Apply protection to clean, dry skin. Lotions, sunscreen and sweat can all reduce how well a barrier sticks.
2. Apply a barrier to every hot spot
This is the step that makes the biggest difference. SLATHER Anti-Chafing Cream is a long-lasting, tea tree oil infused cream that doubles as a chamois cream and a blister preventer for your feet. SLIK Anti-Chafe Spray is a quick, hands-free spray that is non-greasy and non-staining, ideal for thighs, underarms, bra and strap lines, and inside wetsuits.
3. Wear technical fabrics
Choose moisture-wicking synthetics or merino over cotton. Cotton soaks up sweat and holds it against your skin, which raises friction.
4. Get the fit right
Gear should move with you, not against you. Loose fabric flaps and bunches; overly tight bands dig in. Flat seams and tag-free designs help.
5. Test on training days, not race day
Never try new shorts, a new bra, new socks or a new product for the first time on race day. Find out in training where you rub and fix it there.
6. Reapply on long efforts
For marathons, long rides, open water swims and long hikes, carry a small amount of product or use aid stations to reapply where you feel a hot spot starting.
Sport-by-sport tips
Running
Thighs, nipples, underarms and feet are the big four. A cream on thighs and feet, and a barrier or covering on the chest, takes care of most runners. Read more in our running chafing guide.
Cycling
The saddle area is the focus. A quality chamois, a good bike fit and a chamois cream go hand in hand. Our chamois cream guide covers how to use one.
Swimming and triathlon
Wetsuits rub at the neck, underarms and wrists. Learn more in our article on wetsuit chafing.
After your workout
Shower, rinse off salt and sweat, and pat skin dry. Check your usual hot spots. If you notice redness, give the area a break from friction and protect it well next time.
Frequently asked questions
What is the best way to prevent chafing?
Apply a barrier product to clean, dry skin before activity, wear moisture-wicking clothing that fits well, and reapply on long efforts.
Does chafing only affect athletes?
No. Anyone who walks a lot, works on their feet or spends time in hot, humid weather can chafe.
What is the difference between SLIK and SLATHER?
SLIK is a fast, hands-free spray that is non-greasy and non-staining. SLATHER is a cream with tea tree oil for heavier-duty, long-lasting protection, including use as a chamois cream.
Can I prevent chafing without changing my gear?
A barrier product helps a lot on its own, but gear that rubs will keep rubbing. Fixing fit and fabric gives the best results.