If you’re an avid runner or someone who’s recently picked up jogging, there’s one painful and often overlooked condition you might not have heard of — jogger’s nipple.
It may sound amusing, but for those who’ve experienced it, there’s nothing funny about the stinging discomfort that comes with it.
Jogger’s nipple can affect anyone — regardless of gender — and is often made worse by certain fabrics, weather conditions, or improper workout gear. While it’s temporary, the burning sensation and soreness can make even everyday movements uncomfortable post-run.
But what exactly causes jogger’s nipple, and why are some runners more prone to it than others?
Dr Gunasekar Vuppalapati MBBS, MS, FRCSEd, MCh, senior reconstructive, aesthetic plastic surgeon at GVG Invivo Hospitals and Apollo Hospitals, tells indianexpress.com, “Jogger’s nipple is a form of friction-induced irritation that occurs when the nipples repeatedly rub against clothing during physical activity, especially long-distance running. This repetitive friction can cause the skin around the nipples to become red, sore, cracked, or even bleed.”
Some runners are more prone to it due to factors like the duration of their workouts, the type of fabric they wear, their sweat levels, and even anatomical differences like protruding nipples. “Cold weather, which causes the nipples to harden, can increase friction, and so can sweat-soaked fabric clinging to the skin,” he adds.
Most effective ways to prevent jogger’s nipple during long-distance runs or workouts
Preventing a jogger’s nipple involves reducing friction and protecting the skin. “One of the simplest methods is to apply a protective barrier over the nipples before a run. This could be in petroleum jelly, anti-chafing balms, or even medical-grade nipple guards or adhesive bandages,” says Dr Vuppalapati.
For those prone to it, he adds, choosing the right clothing is also key. Wearing moisture-wicking and seamless gear that fits snugly can minimise movement and friction. Some runners also benefit from applying talcum powder before long runs to keep the area dry.
Story continues below this ad
Are there specific fabrics, sports bras, or anti-chafing products that runners should use or avoid?
Dr Vuppalapati informs, “Yes, fabric choice plays a major role. Cotton should generally be avoided, as it absorbs sweat and stays wet, increasing the chance of chafing. Instead, runners should opt for synthetic, moisture-wicking materials like polyester or nylon blends that pull sweat away from the skin.”
For women, a well-fitted, high-impact sports bra with minimal seams can help. Avoid bras with underwires or rough stitching that might rub against the nipples during movement. For men, compression tops can offer support and reduce fabric movement.
“Anti-chafing products like petroleum jelly, lanolin-based balms, or silicone-based lubricants can offer reliable protection. There are also specialty nipple covers and athletic tapes designed specifically for this purpose, especially useful for marathon runners or those training in humid weather conditions,” Dr Vuppalapati suggests.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
