Are you trying to figure out the best runner’s tips for avoiding chafing? Read on to learn how to prevent inner thigh chafing. In 2019, 17 million Americans competed in running events across the country, just to give an idea. It’s clear America loves the thrill of running, its health benefits, and the rejuvenating afterglow.

The downside? Painful runner’s rash otherwise known as chafing. If chafing is ruining your run, you’ve come to the right place. Here’s how to prevent inner thigh chafing.

Why Does Chafing Happen?

Before we discuss how to prevent inner thigh chafing, it’s important to understand why it happens. Chafing falls into two categories: skin-on-skin rubbing or fabric-on-skin rubbing (e.g when your shirt aggravates your skin). Inner thigh chafing happens when your upper thighs rub against one other.

As you run and get sweatier, the friction increases so the chafing gets more intense.  

Symptoms include:

  • Redness
  • Itching
  • Blisters
  • Burning
  • Swelling

But luckily, there are many ways to stop chafing so you can enjoy running again.

How to Prevent Inner Thigh Chafing

As a runner, there are many ways to prevent chafing. For instance:

1. Stay Hydrated

The easiest way to quit chafing is by drinking plenty of water. Not only is staying hydrated crucial for your health but it also prevents inner thigh chafing. Sweat leaves behind salt crystals, so once you cool off and the perspiration dries, your skin will get irritated as it rubs against the sweat residue.


girl drink water


2. Wear Longer Running Shorts

Wear long running shorts as the clothing acts as a barrier between the skin of the upper thighs. Look for trail length shorts, they’re five to seven inches in length, and have longer seams so there’s no more chafing. 

Or choose compression shorts which you wear under regular running shorts. These also provide sufficient length to prevent chafing.

3. Apply a Lubricant

Another fantastic way to prevent inner thigh chafing is by using old-fashioned lubricants. You can either use inexpensive petroleum jelly or get a sport-specific product like Run-goo.

There are many ways to apply chafing cream but the most effective is slathering it on your inner thigh before going for a run and other sensitive parts. If you’re going for a long-distance run, consider carrying a travel-sized tube of petroleum jelly so you stay comfortable.

4. Wear Synthetic Clothing

You’ve got your chafing cream but now you must wear the right clothing. Avoid ill-fitting clothes made from cotton as they trap moisture and speed up inner thigh chafing. 

Find t-shirts and shorts made from synthetic materials that fit snugly. Synthetic clothing, like Lycra or Spandex, wick away sweat and dry quickly so there’s no chance of inner thigh chafing.

5. Test Drive Your New Gear

Like breaking in new running shoes, you must also test drive your clothing.

If the waistband of your shorts or the seams are going to cause chafing, you’ll know within 10 minutes. Even if you’ve got synthetic clothing, test them out to prevent painful inner thigh chafing.

6. Use Talcum Powder

Because wet skin creates extra friction, start your workout as dry as possible. If your inner thighs are prone to getting sweaty, apply talcum powder before your run so they don’t chafe. 

Don’t have any talcum powder handy? 

Rummage through your kitchen cabinet for a box of cornstarch. It absorbs extra moisture from your skin and reduces any itching, perfect for preventing friction or irritation.


man running


7. Wear a Bandelette

Get a bandelette or an anti-chafing band as it prevents your thighs from rubbing against one another. Sport bandelettes sit high on your leg to prevent thigh or groin chafing and are synthetic to wick away sweat.

Bandelettes are also silicone so they won’t slip when you’re running, particularly useful in warm weather.

Treating Inner Thigh Chafing

Sometimes inner thigh chafing happens even after taking precautions. Shower straight after your run and only bathe in lukewarm water. Once you’re out, pat your skin dry and apply an antibacterial ointment to soothe your skin.

Diaper-rash creams work best as they’re packed with zinc oxide, a key ingredient in pacifying stinging skin.

Home Remedies for Chafing

Don’t worry if you’re out of antibacterial cream as there are many home remedies that soothe chafing. For instance:

Aloe Vera

Aloe vera is a clear gel found inside a plant’s leaves which soothe and treat burned skin. Slather aloe vera gel on the affected area, either store-bought or from the plant, and it will reduce inflammation.

Coconut Oil

You can also use coconut oil as it contains anti-inflammatory, moisturizing properties which reduces inner thigh chafing. To reap its benefits, spread a thin layer of coconut oil on the affected area twice a day and leave it to soak.

Tea Tree Oil

Tea tree oil is another option thanks to its antiseptic and anti-inflammatory properties. Grab a cotton swab and drip three drops of water with two drops of this essential oil. Gently dab the chafing and repeat this process every day until it fully heals.


This yellow powder contains curcumin, renowned for its anti-inflammatory properties. Simply add water and two teaspoons of turmeric powder to create a paste. Then apply it to the affected area every day until healed.

Baking Soda

Baking soda is an alkaline which means it restores your skin’s pH and solves your chafing problem. It also has antiseptic properties so there’s no chance of an infection. 

Add two teaspoons of baking soda to water then apply the paste on the affected area.


girl run outdoors


That’s How to Prevent Inner Thigh Chafing

Now you know how to prevent inner thigh chafing when you run. Get synthetic clothes to wick away sweat, lubricate your inner thighs pre-workout, and stay hydrated to prevent chafing from occurring.

If you suffer from chafing, apply an antibacterial cream, or choose from a wide range of home remedies to soothe your skin so you can enjoy running again. Good luck!


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