What can I do to prevent sports bra chafing?

Dear Reader, 

Ouch! Sorry to hear that your sports bra is rubbing you the wrong way! Unfortunately, while chafing may be an unpleasant experience, it’s all too common. Whether you’re active and exercising or just lounging around, chafing can still manage to cause swollen, irritated, or bleeding rashes. Luckily, finding the right bra fit and material and taking preventative measures can help you to perform and feel your best.   

That said, if you still continue to experience chafing, you might want to speak with your health care provider. They can either prescribe medicated ointments or find other methods that could work for you! 

How can you manage bra chafing? 

Chafing is typically caused by your skin, clothes, and sweat incessantly rubbing against each other. Thankfully, there are strategies that can help you prevent it, as well as self-care tips to help you heal your existing chafed areas.  

Some ideas to manage bra chafing include:  

• Make sure your bra fits. Your bra should be well-fitted to your body. More on this below! 
• Wear comfortable fabrics without seams. Soft, breathable materials help make sure that your bra isn’t rubbing while you run.  
• Use anti-chafing products. You can use a barrier like petroleum jelly or anti-chafing cream and put it under your breasts, back, and on your shoulders. You noted that you’re already using this but make sure you’re applying this product correctly and on the right areas. 
• Manage your sweating. Moisture from sweat can contribute to bra chafing. Stay hydrated and consider exercising in moisture-wicking fabrics. This can allow sweat to flow freely and prevent salt crystals from forming on the skin that potentially cause irritation.   

If you find that you’re still chafing after exercising:   

• Take a lukewarm shower, pat wash the area with soap and water or an antiseptic. Pat the irritated area dry with a towel.  
• For mild chafing, use healing or repair cream.  
• Wear a silicone dressing the next time you exercise. This is a padded bandage that protects the irritated area from further rubbing.  

If your chafing continues to get worse, seek help from a health care professional. 

How can you choose the right bra to prevent bra chafing?   

Bra chafing can often come down to the fit, composition, and care of your bra. Here are factors to consider when looking for a sports bra: 

• Bra fit: A well-fitted bra is less likely to lead to chafing than a bra that’s too tight or too loose. A good rule of thumb is to be able to slide two fingers between your bra straps and shoulders. If you want to get specific, you can measure to find your bra size.  
• Bra type: Most popular sports bras are compression style, which hold breasts tightly against the chest. For many athletes, bras with individualized cups (typically called encapsulation bras) or combination style bras (a mix between compression and encapsulation bras) may fit better and lead to less chafing.   
• Bra composition: Many athletes prefer seamless racerback bras with adjustable straps and full coverage. To reduce chafing, avoid underwire and consider breathable, sweat-wicking nylon.  
• Wear and maintenance: Like running shoes, bras lose support over time. To extend their life, wash them separately in cool water and air dry or tumble dry on low. Sports bras typically last 6 to12 months before wear can increase chafing. 
• Manufacturer differences: Bra sizing and fit can vary by brand, even when size charts are the same. It’s best to try on each bra to make sure it fits well. 
• Test your bra fit in short spans: Test bras during shorter activities before wearing them for longer workouts or competitions. Since bra size can change over time, consider getting resized if the fit begins to feel different. 
• Have options: Switching your style of sports bra can also help prevent friction from occurring in the same places while you run. Consider having at least three to five bras you can rotate.  

Finding the right sports bra may not be easy. But shopping around and trying new strategies may help your mind focus on the path ahead, and not the irritation on your chest.  

Here’s to finding the perfect fit,