There isn’t anything worse than having to suffer from the fiery burn of chub rub and chafing while running, hiking or backpacking. Unanticipated chafing can ruin the experience of any outdoor activity. When chafing occurs, it can be so painful that it will consume the mind. Every agonizing step towards the destination is traversed in parallel crescendo to one’s ability to mitigate pain.

For long hikes, runs, and backpacking trips, it can be assumed chafing will be an issue. To prevent chafing, it is important to reduce friction by applying lubrication and wearing form-fitting moisture wicking non-cotton apparel. Treatment for chafing includes cleaning the area and applying healing ointments, such as: Aquaphor, lanolin, cortizone, or Desitin.

Chafing: Not a Question of “If”, But “When”

Chafing occurs in places that rub—skin against skin, apparel against skin, gear against skin…etc. During long hours of extended exertion, there is a lot of rubbing going on. Friction, heat, and salty sweat combined can lead to agonizing chafing issues. Locations on your body that are warm, sweaty, rub, or carrying an excessive load are especially vulnerable. 

But let’s get one thing straight. There is nothing wrong with you if chafing has become your nemesis. Quite the contrary. If you are dealing with chafing issues, it means you have chosen an active lifestyle. That’s fantastic! Don’t let chafing slow you down or deter your ambitions.

Regardless of body type, chafing can and will occur–you can count on it. That’s why it is important to embrace the inevitable and plan accordingly. 

How to Prevent Chafing and Chub Rub On Long Hikes, Backpacking Trips, or Runs

Generally, chafe prevention begins with wearing synthetic (non-cotton) breathable outdoor apparel. Beginning with the underwear, avoid cotton and thick polyester. Select underwear that is snug, form fitting, synthetic, moisture wicking, and breathable. Outer layer shirts, shorts and/or hiking pants should also be synthetic and breathable. The key is to select clothing that wicks moisture from the skin, doesn’t saturate and doesn’t trap heat.

Dressing appropriately can drastically reduce significant chafing issues. That being said, there are still areas on your body and perhaps issues with your gear that are prone to chafe. Everyone’s body and gear are different and may be prone to certain forms of chafing more than others. In addition to wearing appropriate apparel, there are preventative measures that can help reduce chafing for which you might be particularly prone. 

Believe me, I am no stranger to chafing. I understand the chronic and debilitating issues it can cause. I fully comprehend the desperation you may have to find successful prevention and treatment measures. In this post I address some of the most common areas that are prone to chafing. I provide tips and best practices for prevention and treatment along with amazon.com links for products that may be lifesavers.

Chafing Between the Thighs

Chafing Between the Thighs Can Be Extremely Painful. Leggings, synthetic (non-cotton) stretchy pants or shorts, thigh bands and lubricants can help prevent chafing between the thighs.

Chafing in between the thighs, sometimes called “chub-rub”, occurs as the inner thighs lightly brush against each other when hiking or running. Multiplied by several thousand repetitions and the constant rub can eventually cause painful chafing. Left unchecked, chub-rub can eventually lead to open sores that are extremely painful.  Everyone’s body shape is different and chub-rub may be more of an issue for some than others. 

Prevention

• Leggings. Stretchy pants/shorts. Sweat usually isn’t an issue for the mid to lower thighs and so tight fitting leggings, stretchy pants or shorts are good preventative measures.
  • Make sure the hem of the elastic garment surpasses the entire friction area between the thighs—otherwise, the hem could exacerbate the problem.
• Thigh Bands. For those that prefer more breathability in their underlayer, thigh bands are a good alternative—allowing a breathable underwear option and elastic thigh bands to prevent chafing between the thighs.
• Lubricants. Lubricants can help reduce friction between the thighs. Vaseline is a versatile and commonly used lubricant that works well to prevent chafing. Thigh Rescue or Body Glide are non greasy rub-on lubricants that also work well to act as a lubricant between skin on skin contact. Some people prefer the latter as it tends to have a lesser tendency to leave residue on clothing. However, it doesn’t seem to last as long as petroleum based products.

Chafing in the Groin

Chafing in the groin area can be an “I’m ready to go home right NOW!”—trip-ender. Keeping the groin area dry, applying lubrication, wearing scrunch-butt shorts/leggings and keeping the pubic hair trimmed can all help prevent chafing in this region.

Chafing can often occur in the groin area for both men and women. What’s more, additional warmth, sweat and friction in the groin area can quickly cause chafing to inflame, sting and become increasingly painful during exertion. If untreated, the chafing can quickly worsen and become infected, the pain can become an excruciating “let’s go home early”—trip-ender.  

Prevention

• Dry. Keeping the groin area dry can help prevent chafing. Non Talc body powder can help to cool and absorb moisture to keep the groin area dry. Long excursions will likely require multiple applications.
• Lubes. Lubes work well to prevent chafing in the groin area for longer periods of time. There are many options to consider. However, Vaseline is a tried and true lubricant that works for many. It is 100% petroleum jelly with no other chemicals, fragrances, or additives. It is long lasting and requires fewer applications than other alternatives.
  • To save on weight, a small traveling tube can be purchased, or just put an ounce or two in a plastic bag—enough to sustain your extended outdoor adventure.
  • Other lubes may work as well. They may be petrolium free and may be less prone to staining clothing. However, they don’t last as long and require more frequent reapplications (which can be highly inconvenient in the middle of a long endurance run or hike). Some have additional additives and fragrances that can cause a surprise irritation. This isn’t a discovery that I like to make out in the middle of nowhere.
  • Whatever lube you choose, make sure and test it out prior to a multi day outdoor venture.

• Breathable form fitting underwear. Form fitting underwear can help prevent chafing if the underwear adequately separates skin against skin contact. The key is to find something that will seperate the skin on skin contact.
• Scrunch-butt leggins/shorts work well to prevent chafing in the upper thigh and groin.
  • Scrunch-butt underwear, shorts, and leggings work especially well to seperate skin on skin contact in the groin area.
  • Yes, scrunch-butt shorts and leggings work especially well for men too. There are practicly no scrunch-butt products marketed to men however. And, men’s underwear that provides a barrier between the skin in the upper thigh and groin area are very difficult to find. However, scrunch butt shorts and leggings work far better than lubes for providing protection against chafing…you see where I’m heading with this? All I can say is, no one will know if worn underneath another layer—don’t be afraid, be chafe free.

• Keep pubic hair trimmed—not shaved. For some, untrimmed pubic hair can cause chafing. For others, a closely shaved groin can cause murderous chafing and irritation. This is one of those things that would be prudent to figure out what works best for you in advance. Don’t make drastic changes to your trimming habits on the day before a long extended hike or camping trip.

Chafing in the Underarms

Chafing in the underarms can be prevented by staying dry or maintaining glide—the choice is yours.

The constant movement of the arms back and forth that incorporates any combination of thousands of repetitions, friction, sweat, wind, dirt, and rain can cause painful chafing.

Prevention

• Glide or dry and reapply is the motto when it comes to irritation free armpits.
  • On long hikes, camping trips or runs to prevent chafing in the underarms it is important to stay lubricated or to stay dry. However, the underarm application of your choice is bound to wear off eventually and you’ll want to reapply to avoid chafing. Reapplication can be inconvenient mid-hike.
  • The longest lasting glide protection is achieved through the use of petroleum based products, like vasiline.
  • Form fitting clothing can also be used as an additional deterrent to minimize skin on skin friction and chafing. 

Chafing in the Buttox

Chafing in the buttox: ways to avoid chafing in this region include keeping the area clean, avoiding the use of toilet paper, and lubrication.

One of life’s greatest woes is the painful chafing can occur in the buttox—remember, things that rub will chafe? When there’s fire in the hole, in can cause a whole lot of “let’s-end-the-trip-early” considerations.

Prevention

• A clean crack, will prevent the attack. Keep the buttcrack clean.
  • Wipes. Bring wipes to help keep things sparkly clean and tidy in the bum after the No. 1 and 2 business meetings. Biodegradable outdoor cleansing wipes can be found, but sometimes a Wag Bag is required to carry out waste.
  • Avoid Toilet Paper. I just don’t even bother with bringing toilet paper anymore. Toilet paper shreds apart and leaves stuff behind–not just behind in nature as litter, but, in the behind–which acts like sandpaper (or a chainsaw—depending on the situation) in the buttcrack and causes ultra nasty painful chafing.
    • It doesn’t seem to matter the waterproofing measures taken, if something gets wet in the pack…for some reason…it’s always the toilet paper…Murphy’s Law or something. But as you know, wet toilet paper is useless.  

• Lubes. Lubrication can help a lot to minimize friction in the buttox. My favorite lube is also a treatment: Maximum Strength Desitin. I’ve written more about Desitin down below where I’ve listed it as a treatment. I can’t say enough good things about Destitin. I use it on every single camping and backpacking trip. It helps reduce irritation and acts as a lubricant at the same time. It can be messy to apply, however.
  • Other highly rated lubricants can be used as well such as Vaseline, Chamois Butt’r, Sol de Janeiro Brazilian Bum Bum Cream, Balmex, and Squirrel’s Nut Butter.
  • However, It is launch-critical to make sure the engine is cleaned up and then lubed (in that order) before taking off. Believe me, when it comes to chafe prevention, lubing up a dirty engine in the middle of a long trip may not get you to your destination without significant engine problems. For a much more enjoyable voyage, first clean and then lube before setting out.   
  • Note: if at any time, there is fire in the hole, the backside needs to be cleaned ASAP and treated. Below, I’ve listed different ways to treat chafing. Even when prevention measures have been implemented, there is no guarantee you’ll be void of chafing issues. Bringing treatment options is critical to be able to heal up and enjoy the rest of your outdoor adventure. 

Nipple Chafing

Nipple chafing can be easily prevented with a nipple patch or Bandaid.

Usually, nipple chafing occurs on long distance runs or hikes where the extended up and down movement of the nipple within the bra or shirt can eventually cause painful chafing. The slightest wisk of clothing against the nipple multiplied by a few thousand repetitions can rub the nipple raw.

Prevention: A small amount of lubricant, such as Vaseline or Lansinoh can be placed on the nipple and then covered with a nipple patch, Band-Aid, or KT tape.

Hiking and Backpacking Gear Cause Chafing

Hiking and backpacking gear can cause, sometimes unbearable, chafing. Prevention includes proper fitting, quality purchases, in-route adjustments, and creating barriers between skin contact—when needed.

Backpacks, beltpacks, fanny-packs, shoulder slings, knee and ankle braces can all cause chafing especially if they are ill fitted or carry a heavy load. Heavier packs and longer treks, increase the susceptibility of these items to cause chafing. Of all the chafing issues, gear chafing can be the most difficult to predict and mitigate. 

Prevention

• Fitting. Make sure your gear fits well and know how to make adjustments. Review and assess how to adjust all buckles and sinches on your gear–backpacks can have many. Load your pack and make adjustments to all of your straps to identify how the adjustments change the carrying load. It is important, especially while on long hikes or backpacking trips, that you know how to make weight and load adjustments on your pack.
  • Often, gear chafing will not become an issue until you are an hour or two into your trek. When chafing becomes apparent, make adjustments to your pack to change how the weight is being carried to minimize the chafing. 
• Selective purchase. Be picky when buying a new product.  Ask a sales rep to help you with fitting the pack. (Many backpacks can be fitted along the spine to ensure the shoulder straps and hip belt are adjusted and sized properly to your body’s dimensions). Read reviews to find out if reviewers identify stand-out fitting or chafing issues. Try out the gear on a short trek to determine if there are any critical issues or incompatibilities with your body type.
• Create a layer barrier. As soon as you discover gear chafing onset, figure a way to create a layer barrier between the gear and your sking.
  • KT tape can be placed on the hot spot to minimize the chafing.
  • Creative use of shirts, socks, pads of some sort—anything to create a layer barrior between the gear and your skin.

*Note: when I’m on a long backpacking trip carrying a heavy load, I always assume that at some point, my waist belt and shoulder straps are gonna cause some chafing grief. Typically, I’ll shift how I’m carrying the load by adjusting the shoulder straps on my pack. This helps a lot to shift the chafing hot spots. If the chafing persists and gets worse, I will wrap an extra shirt around my belt or shoulder straps to add padding. Then, it’s all about endurance. I’m the stubborn hiker who refuses to take off my pack until I’ve reached that day’s destination. And ohhh!! Does that feel good!! 

How to Treat Chafing When It Occurs While Backpacking or Camping

Most extended backpacking trips, camping trips, long hikes or runs, or any lengthy outdoor adventure will be accompanied by some form of chafing. The most important thing to do is to keep the area clean, let it air out and apply a moisturizer that facilitates healing. After taking these measures, and after a good night’s rest, the chafed area will feel remarkably better.

Thoroughly Clean the Chafed Area

• Clean. The most important treatment for chafing is making sure the chafed area gets clean. The body will heal all on its own. It just needs a clean space to do so. You want to, at all costs, avoid infection. Chafed areas left unclean can worsen overnight.
• Wipes: This is where wipes, again, come in handy. They do a great job cleaning up even the most inaccessible areas.  
• Antibacterial Hand Sanitizer: It might hurt like hell, but rubbing sanitizer into chafed areas can help kill bacteria and get the body off on a good start for healing. 
• Soap and Water: Camp soap and water can also be used to clean the chafed area. 

Allow the Cleaned Chafed Area to Dry and Air Out

• After cleaning chafed areas, dry off with some sort of clean fabric and allow the chafed area to air out.

Apply Healing/Soothing Ointments

• Desitin. Here is where I have to put my two cents in about Maximum Strength Desitin. It is a skin protective ointment used to prevent and treat chafing, rash, and other skin irritations. Maximum Strength Desitin’s active ingredient is 40% zinc oxide. It is gentle enough (and very commonly used) to treat and heal diaper rash and chafing on a baby’s bottom. But don’t let the packaging dissuade you. It has been clinically shown to protect the skin for up to 12 hours. It can be used to treat minor cuts and burns along with insect bites. It’s healing properties generate soothing relief within just a couple of hours. It is a superb all around ointment to be included in the first aid kit. It’s only drawback is that it is gooey, messy, and can stain clothing—but who is concerned about stained hiker’s, runner’s, backpacker’s underwear? It’s usually already stained from other stuff.
  • Being an avid hiker, runner, backpacker, mountain biker, and backcountry skier, I deal with chafing all the time. If I want immediate overnight healing relief. . .Scratch that. . .I always want immediate overnight relief–especially on multi-day backpacking trips. My go-to healing ointment for chafing is always: Maximum Strength Desitin.
  • My Desitin routine is as follows: 1. Clean chafed area with a couple of wipes (when camping). 2. Allow the chafed area to air out. 3. Smear and massage into the chafed area a hefty glob of Maximum Strength Desitin. 4. Sleep. 5. Wake up feeling golden all over. 

• Triple Antibiotic Ointment such as Neosporin. This ointment is a must for the camping first-aid kit not only to treat small cuts and skin abrasions, but to also treat chafing when chafing becomes raw or develops into an open sore wound. Because it contains antibiotics, Neosporin, or a triple antibiotic ointment, can help delay or prevent the growth of bacteria and bacterial infection. You really, really don’t want open sores to get infected out in the middle of nowhere–especially open sore chafing in the groin and buttox areas. The application of a triple antibiotic ointment should be in small amounts and used sparingly. 

• Petroleum Jelly or Vaseline. Petroleum jelly is a well known ointment with many uses. When it comes to chafing, petroleum jelly can be used to both prevent (as mentioned above) and treat the issue. Petroleum Jelly treatment helps the skin preserve moisture which greatly aids in the healing process. It also helps prevent the chafed area from drying out and becoming cracked, chapped, or scabby. 
• Aquaphor. Thick ointment that can be applied to prevent and treat chafed areas. It creates a protective barrier on the skin that allows the skin to retain moisture. This product works best when applied to the chafed area shortly after cleaning when the skin is still damp.
• Maximum Strength Cortizone. This cream is formulated with aloe and can be used to reduce inflamation and itch that may be associated with chafing issues.

• Natural Remedies: Aloe Vera and Coconut Oil. 
  • Aloe vera.  Can be used to treat chafing. Not only will it help soothe irritated skin, its medicinal properties also help damaged chafed skin heal. It also has a much lesser tendency to stain clothing like the products mentioned above.
  • Coconut Oil. Similar to aloe vera, coconut oil can soothe areas on the skin subject to mild chafing. It is known to reduce inflammation and also has medicinal antimicrobial properties to help with healing. 
  • Lanolin. Thick moisturizer cream that can be used to prevent chafing and for treatment. It helps protect the skin and allows the skin to retain moisture and conduce a healing environment. It is naturally occuring on the fibers of sheep’s wool and has similar properties a to the oils on our own skin. It does not contain petroleum, sulfates, or glycols.

Bandage. If chafing is severe in a non groin/buttox/armpit area, and you’ve found yourself out in the middle of nowhere, it may be prudent to cover the chafed area with a bandage. 

• The area needs to be thoroughly cleaned. 
• I needs to air out.
• Apply an ointment of your choice. (My go-to in this scenario is Neosporin to help prevent infection). 
• Cover with non-stick gauze. (I usually bring a small first-aid kit with multiple sized band-aids). Depending on the scenario, if I don’t think a band-aid will hold, I will cut off the sticky strips and place the gauze on the area of irritation and then cover with KT tape. (I love KT tape and always bring a 2-3 feet of it in my first-aid kit). 

I can’t emphasize enough how important it is to keep the area subject to chafing clean. A chafed area that is not kept clean can actually worsen and may become subject to infection or other ailments. Hopefully, by following some of the tips mentioned above, you’ll be able to more thoroughly enjoy your extended outdoor adventures and avoid most chafing issues and the need for drastic treatment. However, if the irritation from your chafing does not go away after following these measures, if you have increased swelling, scabbing, or if the condition appears to be getting worse, it would be prudent to see a doctor.