Chafing is a common, painful running injury. While it’s easily avoided in most cases, most runners have experienced it at least once. Chafing is caused by the friction of two surfaces rubbing together repeatedly. Most commonly it occurs between skin and fabric but can also happen with skin to skin contact. The irritated skin can become red and raw and may bleed, depending on the severity. Here’s some ideas to help avoid chafing for runners.
Lower body tips
Running in short shorts may give you plenty of room to move, but it also leaves plenty of skin to chafe. Try wearing longer, body hugging shorts to reduce friction. If you must have shorter shorts, try applying a lubricating cream to reduce friction. Chafing and blisters can happen on your feet. Investing in specialist running socks should help to draw sweat away from your heels and toes.
Upper body tips
Upper body chafing can happen in a number of places. For men, the nipples can be easily irritated on longer runs. Try applying lubricant cream or even roll-on deodorant to them before running. Some men apply Band-Aids to shield themselves. Underarms can become irritated (particularly after a recent shave) so apply plenty of cream deodorant. Women may like to apply lubricant to the shoulder straps and bottom seam of their sports bras. Finally, ensure your shirt is made from a moisture-wicking material. Cotton shirts do not dry quickly, and the additional moisture can encourage more chafing.
Are you already in pain?
If you’ve just realised that you’ve given yourself a chafing rash, we’re sorry to hear it! Try washing the area in cool clean water. Don’t use soap as you may irritate the skin further. Reduce any chance of more friction by wearing breathable clothing that won’t rub. Seek out nappy rash creams and ointments. Applying them should provide some relief. Try to let the irritation heal before heading out for another run.
About Enertor Advanced Technology Insoles – Enertor insoles are designed to prevent a number of common running injuries and provide more comfort. Designed by leading podiatrists to reduce your risk of injury, the unique design features support your foot throughout training. Enertor insoles are enhanced by D3O impact protection technology, which means they can provide more shock absorption than any other insole. Our expertise, combined with the patented D3O shock absorption technology, enables Enertor to deliver the most advanced injury prevention insoles on the market today.
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Whilst Enertor has over 18 years Orthotics experience, our blog content is provided for informational purposes only and it is not a substitute for your own doctor’s medical advice. Enertor advises anyone with an injury to seek their own medical advice – and do not make any health or medical related decisions based solely on information found on this site.
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