How can I avoid Jogger’s Nipple?
Ok, so Jogger’s Nipple really is a thing and actually it can occur with any activity where clothes rub against the skin. Any time you are exercising but particularly running, if you are wearing abrasive clothing and you are sweating and moving a lot there is a possibility you will end up with Jogger’s Nipple. And believe me, your nipples can end up very sore, standing permanently to attention and in some cases bleeding. Definitely worth avoiding if you can.
There are many steps you can take to avoid this uncomfortable situation when you run or exercise, here’s a few of our recommendations;
1. Protection and Prevention
This is probably your best place to start. There are a number of products in the market, designed for runners and exercising, some are better than others. Here we have listed the ones we have tried and found to work well.
- Ronhill’s Unisex Nip Guard in White – One Size
- Runners Nipple Covers – Roll 100
- NipEaze Transparent – 60 pairs
TOP TIP – Depending on how far you are running, or for how long you are exercising, you may need to carry extras when/if they lose their stickiness
2. Choose the Right Clothing
It’s really crucial here to choose the right clothing and by that we mean clothing designed to be work when running or exercising. This will come with trial and error, as an example one of my favourite running tops is okay for distances up to 6K but anything over and it hurts like crazy. As a general rule;
- Avoid Cotton, it absorbs moisture, sweat, rain and stays wet
- Choose ‘stay-dry’ or ‘dri-fit’ fabrics that move sweat away from your body to minimise rubbing and chafing
- Cut out the Tags – these can really start to rub over time
- Pay Attention to Seams – Smoother is better
- Pay attention to Sizing – particularly relevant for sports bras but also make sure clothing is not too loose as this will add to its weight and the chafing opportunities
- It’s not all about Fashion – Sometimes you have to ditch what looks good in favour of what feels good
- Compression Clothing – will help your muscles but also reduce inner thigh chafing (tights) and nipple burn (t-shirts) as there’s less movement
Here are of my favourite running tops and tights to avoid jogger’s nipple and general chafing;
Top Tip – Don’t be afraid to slather up with vaseline in the critical areas in advance.
3. Stay hydrated
Staying hydrated reduces the risk of chafing so ensure you are taking on fluids before, during and after your run or exercise.
We have spoken in some of our other blogs about the importance of remaining hydrated for peak performance and choosing a water vessel that you enjoy drinking from.
Dehydrated bodies find it more difficult to flush away salt from your skin so you need to drink lots to allow you to sweat freely and avoid uncomfortable chafing.
Here’s our bottle recommendations for running / exercising;
Top Tip – If you don’t want to carry your water with you, drive/cycle your route beforehand and leave some strategically hidden bottles for you to use on your run
4. Cleanse and Moisturise
It is vital to cleanse away salt and sweat from your body as soon as is reasonably possible after you finish your session or run.
It is also essential to rehydrate your skin with a good quality moisturiser, as skin that is moisturised is less prone to chafing.
I am also a big fan of medicated body powder, which I have found to be great for dealing with chafing in sensitive areas. I realise powder goes against the idea of moisturising but it works really well for me against chafing on my feet and thighs
Our recommendations here include;
Top Tip – Moisturising your face before you run on a windy day really helps to keep your skin hydrated, just be careful around your eyes as the sweat will run into your eyes.
Do you have any tips you think we’ve missed?
We’d love to hear from you if you have any other tips you think we have missed. After all Jogger’s Nipple can be extremely painful for men and women and we’d love to hear your cures or preventative measures.
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