What Is Chafing and How Can You Avoid It?

Chafing might not sound like a big deal at first, but if you’ve experienced it, you know it can turn any movement into misery. For runners, cyclists, and those of us with larger thighs (read: plus-size folks), chafing can feel like an unwelcome third wheel on your fitness goals or everyday routines. But the good news? Chafing isn’t inevitable. With a few simple tips and tweaks, you can reduce or even stop it altogether.

This guide will give you the lowdown on what chafing is, why it happens, and, most importantly, how to avoid it so you can stay comfortable and confident—whether you’re training for your first 5K or just walking home from the shops.

What Is Chafing?

Chafing is the irritation of the skin caused by repeated rubbing, usually combined with sweat and, sometimes, poorly-fitting clothing. It can range from mild redness to painful blisters—and let’s not sugarcoat it—when it gets bad, every step can feel like a fiery ordeal.

The most common areas prone to chafing include:

• Thighs (hello, the infamous “chub rub”)
• Armpits
• Underbust and bra line
• Groin area
• Feet (we’ll leave blisters for another post)

Chafing doesn’t discriminate. It can affect anyone, no matter their size, shape, or how active they are. However, for plus-size individuals, certain body shapes may encourage slightly more rubbing in areas like thighs and underbust.

The takeaway? Chafing happens because of friction combined with moisture. Whether you’re running a marathon, power walking, or just enjoying a nice summer day, this skin irritation can show up uninvited when the conditions are right (or, well, wrong).

Why Does Chafing Happen?

Several factors come into play when it comes to chafing:

1. Moisture

Sweat (and let’s be real—sometimes rain) makes your skin slippery and increases friction. Add salted sweat into the mix, and you’ve got another level of skin irritation.

2. Friction

The repetitive motion of skin rubbing against itself or clothing generates friction. Ever heard the unpleasant squeak of wet shoes on a floor? Now imagine that sound, but double it as heat and irritation on your skin.

3. Clothing Choices

Poorly-fitted or rough-textured clothing can be a major culprit. That cotton T-shirt you’re fond of? It turns into a sandpaper machine once it gets soaked in sweat.

4. Body Shape

Some areas, such as inner thighs or the underbust, naturally touch more for certain body types. It’s all about skin-on-skin contact meeting movement, so anyone can be susceptible, but these areas might deal with more of it.

The combination of these factors can make seemingly small activities like walking to the shop or cycling around the park suddenly unpleasant.

But don’t worry—because next, we’re going to focus on the solutions.

How to Avoid Chafing

Chafing is annoying, but it’s definitely manageable. With a little preparation and the right tools, you can move about comfortably, pain-free.

1. Stay Dry

Since sweat amplifies chafing, the first line of defence is keeping moisture at bay. Here’s how:

• Antiperspirants: No, they’re not just for armpits. You can apply antiperspirant (sticks or sprays work best) to areas prone to sweat.
• Body Powders: Products like talcum or specialised powders help absorb moisture and reduce friction. Look for options like corn starch-based powders or ones with soothing ingredients like aloe.
• Moisture-Wicking Clothing: Say goodbye to heavy cotton. Opt for fabrics designed to keep sweat off your skin (spandex is a winner here).

2. Lubricate to Protect

If you’re prone to serious chafing—or if you’re gearing up for heavy activity (hello, spin class)—using a lubricant can create a barrier between your skin and the outside world. Look for anti-chafing balms that:

• Are long-lasting and sweat-resistant
• Provide a smooth finish without ruining your clothes (the last thing you want is greasy streaks on your gym shorts!)

Popular picks include Body Glide and Vaseline—and for a cheeky DIY solution, coconut oil works in a pinch.

3. Choose the Right Clothing

What you wear matters! Properly-fitted clothing is crucial in stopping those chafing mishaps:

• Invest in Seamless or Flat-Seam Designs: These reduce the irritation caused by bulky stitches.
• Go for Compression Shorts or Tights: These cover and protect vulnerable areas, particularly for the thighs.
• Say Yes to Moisture-Wicking, Seam-Free Underwear: It’s about support AND reducing friction. Pro tip—briefs or shorts-style undies work better for thigh protection than the traditional bikini cut.

For those who prefer dresses or skirts, throw in a pair of breathable anti-chafing shorts for extra comfort (and that glorious thigh freedom).

4. Take Care of Your Skin

Good skincare can keep your skin healthy and resilient to irritation. Use a gentle body wash that won’t strip away natural oils. After bathing, moisturise with hypoallergenic lotions to keep your skin soft and hydrated, which reduces your chances of chafing.

5. Plan for Longer Activities

Preparing for an all-day event or a workout? Tactical layering goes a long way:

• Use anti-chafing balms before you start
• Carry small packets of powder or balm in your bag for touch-ups
• Wear two layers if necessary—like a base layer of compression shorts under loose clothing

6. Treat Chafing If It Happens

Sometimes, despite your best efforts, chafing happens. Treat it ASAP to prevent further irritation:

• Clean It Gently: Use mild soap and warm water to avoid worsening the irritation.
• Soothe the Area: Apply aloe vera gel or a calming cream with zinc or calendula to reduce redness and discomfort.
• Rest and Recover: If possible, avoid activities that aggravate that particular area until everything heals properly.

Keeping anti-chafing products on hand for emergencies doesn’t hurt either. You know, just in case your adventures lead to unexpected friction.

Chafing Prevention is Empowerment

No one deserves to feel like their thighs are on fire from simply moving around. Whether you’re heading out for a jog, hitting the cycling studio, or simply strolling through the city on a hot summer day, chafing doesn’t have to follow you around.

By choosing the right clothes, staying dry, and arming yourself with anti-chafing solutions, you can focus on what really matters—your goals, your joy, and feeling great in your body.