Whoever came up with the whole “thick thighs save lives” thing had obviously never experienced chub rub. Want to prevent chafing on your next hiking trip? Take it from an expert — here are my tips and tricks for keeping your skin from rubbing off.
What causes chafing?
Friction + moisture = skin irritation.
Chafing is usually caused by skin rubbing on skin (thighs, armpits, underboob — the classics). Sometimes things like backpack straps or clothing seams can also rub and irritate the skin.
The damage is amplified by moisture (sweat, rain, melted hopes and dreams — also classics).
Prolonged rubbing turns the delicate (i.e., moist) skin into sandpaper. As it rubs, it creates more and more damage across the surface of the skin.
What is the difference between chafing and blisters?
Both are caused by friction — chafing creates irritation on the surface of the skin, while blisters form under the skin.
How do you prevent chafing when hiking?
Choose the right clothing
- Choose moisture-wicking fabrics
- Avoid seams in high-rub areas
- Pack extra essentials and consider swapping out wet clothing mid-hike
Pro-tip: have the cutest pair of hiking pants, but I don’t wear them because the inseam isn’t high enough and my upper thighs rub. I wish I could wear cute pants, but I stick to leggings since the higher crotch keeps my thighs from rubbing.
Pay attention to your gear
- Adjust hip belts and load lifters so they’re snug but comfy
- Check for rubbing points around shoulders and waist
- Secure things like loose straps to prevent them from smacking you repeatedly
Anti-chafing products (lubes and powders)
Balms or lubricants like BodyGlide and Vaseline can help reduce friction by acting as a slippery barrier. Baby powder or anti-chafing powders (like the ones from Gold Bond) absorb moisture.
- At the trailhead, apply a thin layer on areas prone to rubbing
- Reapply throughout the day (more often than you think — especially if hot and sweaty)
* These products don’t work as well if your skin is already irritated. Try to stay ahead of the game!
Pro-tip: Products like Vaseline can leave greasy stains on clothing.
Tape your problem spots
I am a big fan of using Leukotape P for all my friction-related problems — the tape acts as a barrier to prevent friction. If there are specific areas of your body that cause you a lot of grief, consider taping them (like you would to prevent blisters).
Let it all air out when you can
When you are taking a break, take off extra clothing (like socks, etc.) and let your body breathe.
If chafing happens anyway…
You did your best and it wasn’t good enough.
On the trail:
- Clean and dry the area
- Lubricate with Vaseline
- Adjust clothing and gear
Back at camp:
- Clean and dry the area
- Apply a moisturizer (I like to add a thin layer of Polysporin and top with an unscented lotion)
- Wear soft, loose clothes
- Let it breathe
When should you go to the doctor?
Most cases clear up within a 1-2 days. Talk to your doctor if you still aren’t getting better after a week or if you notice any signs of infection (like heat, swelling, pus, pain).
Want to help yourself in the future?
Keep your skin and your self moisturized by using lotion after your hike and drinking lots of water!
Create a tiny anti-chafe kit for your pack
Throw this stuff into your first aid kit or its own pouch to keep in your backpack:
- Baby powder
- Vaseline
- Leukotape P
Chafing happens to the best of us, but it doesn’t have to ruin your hike. Keep your skin happy with preventive care, smart clothing choices, and quick fixes when needed. A few simple steps go a long way toward smooth, happy trails. If you want more tips, consider signing up for my newsletter — The Trail Report. Happy hiking!
