How to Prevent Chafing and Blisters
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Chafing and blisters are the small problems that can end a good run, ride, or hike early. Both come from friction, and both are easier to prevent than to deal with once they start. This guide summarizes advice from the American Academy of Dermatology (AAD) and explains how to put it to use when choosing clothing, socks, shoes, and friction-reducing products.
General information only. It is not medical advice. If skin is broken, painful, or shows signs of infection, or if you have diabetes or a circulation condition, contact a healthcare provider.
What causes chafing and blisters
Chafing happens when skin rubs against skin or against clothing, often with sweat in the mix. Blisters form when friction repeats over the same spot, commonly on the feet. The AAD notes that sweat, moisture, and ill-fitting gear can all contribute. Workouts can also cause breakouts and chafing in places where sweat stays trapped, which is why the AAD includes chafing in its advice on how a workout can affect your skin.
The common spots are the inner thighs, underarms, nipples, waistband area, and feet. If you can find where it happens to you, you can target your prevention.
The AAD prevention checklist
The AAD page on blisters lists a short set of habits. Here they are, with notes on how to apply each one.
1. Choose the right socks
The AAD recommends nylon or moisture-wicking socks. If one pair does not help, try wearing two pairs to protect your skin. When you shop, look for socks described as moisture-wicking and check the fiber content on the product page. Avoid heavy cotton for long efforts, since cotton soaks up sweat.
2. Make sure your shoes fit properly
The AAD says shoes should not be too tight or too loose. A shoe that slides around creates friction, and a shoe that squeezes creates pressure. See our guide to choosing running shoes for fit checks recommended by orthopedic and podiatry organizations, including leaving a half inch of space at the toe.
3. Wear loose, moisture-wicking clothing
The AAD advises moisture-wicking, loose-fitting clothes and says to avoid cotton, because cotton soaks up sweat and moisture, which leads to friction. In practice, that means looking for synthetic performance fabrics for tops and shorts you will sweat in, and checking seams and tags. Flat seams and tagless labels are easy to spot in photos and descriptions. Fit also matters: clothing that is too loose can bunch, and clothing that is too tight can rub, so choose the size that stays put without squeezing.
4. Use protective covers on problem spots
For problem areas such as the feet, the AAD suggests adhesive moleskin or other soft bandages. Apply them before activity, on clean, dry skin. Pre-treating a hot spot is easier than treating a blister afterward.
5. Reduce friction with a barrier
The AAD says to apply powder or petroleum jelly to problem areas. This is where anti-chafe balms and sticks come in. They are essentially friction-reducing barrier products, and many contain petrolatum, waxes, or plant oils. The AAD also publishes information on uses of petroleum jelly in skin care. Whichever product you choose, read the ingredient list, test it on a small area first, and avoid anything you know irritates your skin.
6. Stop when it hurts
The AAD advises you to stop your activity immediately if you feel pain or discomfort, or if your skin turns red, otherwise a blister may form. It is a hard rule to follow in the middle of a race or a long hike, but a few minutes spent adjusting a sock or applying a bandage may save you days of recovery.
Before, during, and after
Before
- Check that clothing and socks are clean, dry, and made of suitable fabric.
- Apply your barrier product to known problem spots.
- Cover heels or other hot spots with moleskin or soft bandages if needed.
- Lace shoes securely, so your foot does not slide.
During
- Notice early warning sensations, such as warmth or rubbing, and deal with them right away.
- On long efforts, carry a small kit with a spare pair of socks, bandages, and your balm.
After
- Change out of sweaty clothes. The AAD recommends showering after a workout to clear the skin of sweat, oils, and bacteria, using warm rather than hot water.
- Let skin dry fully before dressing.
- Look over your feet and any rubbed spots for redness or early blisters.
If a blister forms
Treatment depends on size and location, and it is best to follow specific advice from a clinician or from the AAD page on blisters. The AAD says to contact a healthcare provider if you notice redness, pus, or increased pain or swelling during healing, and to consult a board-certified dermatologist for persistent problems. Do not ignore signs of infection.
Gear shopping tips
- Socks: read the fabric content and look for seamless or flat-toe designs. Buy a few pairs so you can rotate them.
- Compression or fitted shorts: some people wear a fitted layer under looser shorts to keep skin from rubbing. Make sure the leg bands do not dig in.
- Anti-chafe products: choose a format you will actually use, such as stick, balm, or powder. Check ingredient lists and any warnings.
- Blister care: keep moleskin and soft bandages in your bag, and replace them when they dry out.
Hakanuge does not claim that any product will prevent chafing or blisters in every situation. What works varies between people, climates, and activities, so treat these as starting points and adjust.
Quick checklist
- Moisture-wicking socks and clothing, and no cotton for long sweaty efforts.
- Shoes that are neither too tight nor too loose.
- A barrier on known friction spots, such as powder or petroleum jelly.
- Moleskin or soft bandages on hot spots.
- Stop and fix problems as soon as you feel them.
Browse related categories: Athlete Body Care, Anti-Chafe Balms, and Socks.