Nipple chafing: causes, prevention and treatment

Nipple chafing, often called jogger’s nipple, is skin damage caused by a shirt rubbing across your nipples over and over. On a long run that can mean tens of thousands of small rubs on the same spot. The skin turns red and sore, then raw, and it can crack and bleed.

The fix is simple: stop the fabric touching the skin, or stop it moving. This guide covers what causes nipple chafing, who gets it, how to prevent it and how to treat it when it happens.

What causes nipple chafing?

Friction is the cause. Everything else makes the friction worse:

• Distance and time. The longer you move, the more times the fabric rubs.
• Moisture. Sweat or rain soaks your shirt so it sticks to your chest and drags across the skin. Moisture also softens skin, so it breaks down faster.
• Fabric. Cotton holds water and gets heavy. Rough fabric, printed logos and seams add more friction.
• Fit. A loose shirt moves more with every stride.
• Cold. Nipples become erect in cold air, so they stand out and take more of the rubbing.

Read more: Which shirt fabrics cause nipple chafing? and Nipple chafing in rain, heat and cold.

Who gets nipple chafing?

Anyone whose shirt rubs their chest for long enough can get it. It is most common in:

• Distance runners. Cleveland Clinic reports a study finding that almost 36% of runners covering more than 40 miles (65 km) a week had nipple chafing.
• Men. Most women run in a sports bra, which covers the nipple and holds fabric still.
• Cyclists and triathletes, especially in wind, rain or a loose jersey.
• Surfers paddling without a rash vest or wetsuit.
• Gym athletes doing long cardio sessions, and anyone doing hours of physical work in a T-shirt.

Read more: Nipple chafing in cycling and surfing.

What does nipple chafing look like?

It starts as redness and a stinging or burning feeling, usually late in a long session. If the rubbing continues, the skin becomes raw, dry and tender to touch. In bad cases it cracks and bleeds, which often shows as two red streaks down the front of your shirt.

Read more: Why do runners’ nipples bleed?

How to prevent nipple chafing

Prevention works in two layers: reduce the friction, then block what is left.

1. Wear a snug, moisture-wicking shirt. Polyester or nylon blends dry faster than cotton and move less against the skin.
2. Put a barrier over each nipple before you dress. Your options are purpose-made nipple covers, sports or medical tape, or a lubricant such as petroleum jelly or an anti-chafe balm.
3. Test your setup on long training runs. Do not try anything new on race day.
4. Plan for weather. Wet and cold conditions need a barrier that stays put when soaked.

Read more: How to prevent nipple chafing in a marathon and Vaseline vs tape vs nipple covers.

How to treat chafed nipples

1. Rinse the area gently with warm water and mild soap.
2. Pat it dry with a clean towel. Do not rub.
3. Cover raw or broken skin with a thin layer of petroleum jelly or an antibacterial ointment and a breathable gauze pad.
4. Wear a loose, soft top and give the skin a few days to heal before your next long run.

Read more: How to treat chafed nipples after a run.

When to see a doctor

Most chafed nipples heal on their own within days to a few weeks. See a doctor if you notice pus, spreading redness, swelling or fever, or if the skin has not improved after a few weeks.

This guide is general information, not medical advice.