How to deal with chafing skin as a triathlete

Dealing with chafing is a common issue for triathletes, as the combination of prolonged movement, sweat, friction, and wet gear can cause skin irritation. Chafing often occurs in areas where skin rubs against clothing or other skin, such as the inner thighs, armpits, underarms, and along the neckline or around the waistband. Here are some tips for preventing and treating chafing:

Prevention

1. Wear Proper Clothing:
• Moisture-wicking fabrics: Choose triathlon-specific gear made of moisture-wicking fabrics (like Lycra or polyester) to help reduce friction and keep your skin dry.
• Seamless design: Look for triathlon suits or shorts with minimal seams, as seams are often where chafing begins.
• Well-fitting gear: Make sure your triathlon suit, shorts, and shoes fit properly. Ill-fitting gear can lead to excessive rubbing in specific areas.
2. Lubricate Key Areas:
• Anti-chafe balms, creams, or gels: Use products like BodyGlide, Chamois Butt’r, or Aquaphor on areas prone to chafing (inner thighs, underarms, chest, neck, etc.). These products create a protective barrier between your skin and clothing to reduce friction.
• Apply generously: Don’t skimp on the application, especially for longer training sessions or races.
3. Avoid Cotton:
• Cotton traps moisture, which can lead to increased friction and chafing. Stick to synthetic materials that wick moisture away from your skin.
4. Hydrate Well:
• Staying well-hydrated helps keep your skin more resilient, reducing the likelihood of chafing. Sweat that contains high levels of salt can increase skin irritation, so hydration helps dilute salt concentration.
5. Body Glide for Feet:
• Apply a thin layer of anti-chafing balm to the tops of your feet, between toes, and on your heels to prevent blisters and irritation from shoes, especially during longer training or race days.
6. Choose the Right Shoes and Socks:
• Ill-fitting shoes or socks can cause rubbing. Make sure your shoes are properly sized and your socks fit well and wick moisture. Consider wearing blister-resistant socks designed for running and cycling.
7. Post-Swim Care:
• After swimming, rinse off as soon as possible to remove chlorine or saltwater, which can dry out and irritate the skin. Consider applying an anti-chafing balm to the skin before getting dressed to prevent friction from your tri suit.

Treatment

If you do experience chafing, here’s how to treat it:

1. Clean the Affected Area:
• Gently wash the chafed skin with mild soap and lukewarm water to remove sweat, salt, or any debris.
2. Dry the Skin Carefully:
• Pat the area dry with a clean towel. Avoid rubbing, as this can further irritate the skin.
3. Apply a Healing Ointment:
• Use an ointment like Aquaphor, petroleum jelly, or a zinc-based cream to help heal the irritated skin. If it’s very sore, you can apply aloe vera or a burn ointment (like Neosporin) for additional healing.
4. Avoid Further Friction:
• If possible, avoid any additional activity that might aggravate the chafed area until it heals. If you're training, consider wearing loose-fitting clothing or a soft bandage over the affected area.
5. Consider Over-the-Counter Remedies:
• If the chafing is severe, you might want to apply a topical steroid cream (such as hydrocortisone) to reduce inflammation and redness, but this should only be used in moderation and for short periods.
6. Give It Time to Heal:
• Chafing can take a few days to fully heal, depending on the severity. Make sure to avoid any further irritation during this time and monitor the area for signs of infection (redness, swelling, pus, etc.).

Extra Tips for Long Races

• Pre-race application: For long-distance events like Ironman or half-Ironman, apply anti-chafing products before the race begins, even in areas you don't normally chafe. It’s better to over-prepare than to find yourself uncomfortable during the run portion.
• Changing clothes: If you can, change into dry clothes after each leg of the triathlon, especially the bike leg, as wet clothes can contribute to chafing. In most races, you'll have a transition area where you can change quickly.
• Keep a spare chafing balm: Carry a small tube of anti-chafing balm with you during the race, especially for long events, in case you need to reapply in transition or during the run.

By being proactive about clothing, lubrication, and skin care, you can minimize chafing and focus on your performance. If chafing is a recurring problem, it's worth experimenting with different gear and lubricants to find what works best for you.