joggers jogging

What Is Jogger’s Nipple?

Maybe you’re new to jogging and wondering what jogger’s nipple is? Whether a veteran runner or a novice, nipple chafing is quite common and uncomfortable. There are times you might find yourself with dry or even bleeding nipples. Being aware of jogger’s nipple and how to prevent it is necessary for a comfortable workout. 

The chafing you experience in your nipples while running is known as a jogger’s nipple. This can happen to both beginners and veteran runners. The wrong type of clothing is the leading reason for your nipples to get dry and chafe while running. Applying talcum powder and keeping them dry before you work out can help prevent drying and bleeding of your nipples.

Jogger’s nipple is quite a common phenomenon. By using the correct preventive measures, you can easily avoid this. In our article What is a jogger’s nipple, we discuss both treatment and preventive measures. 

What is Jogger’s Nipple?

Chafing is quite common while running or doing other physical workouts. Nipples have pretty sensitive skin, making them more prone to chafing than other body parts. 

When you run, your nipples rub up against the fabric of your shirt. This constant resistance can cause uncomfortable irritation, leading to chafing or scratching in your nipples. In general terms, this is known as a jogger’s nipple. 

Jogger’s nipple is quite a painful occurrence which leads to symptoms like dryness, redness, and soreness. At times it can even lead to cracked or bleeding skin. Treating and preventing chafing of your nipples is necessary if you want running to be your daily habit. 

Who is More Prone to Jogger’s Nipple? 

Nipple chafing is quite a common phenomenon for people who run long distances. It is prevalent in winters when your nipples are erect while running. 

According to a study conducted in 2014, researchers found out some interesting facts. More than 35.7% of people who ran 40 miles or more in a week experienced a jogger’s nipple. On the other hand, only 3.5% of people who completed 15 miles or below per week experienced nipple chafing. 

While a jogger’s nipple is a frequent occurrence, it can be easily treated and prevented using simple tips. 


How to Treat a Jogger’s Nipple?

The worst part about nipple chafing is you realize it once you have completed your exercise. Many people notice them the next day when they shower, and water stings their skin. At this point, you cannot use any preventive measures and have to try and heal them. 

The best way to heal your chafed nipples is to avoid running and allow the nipples time to heal. You won’t aggravate the issue or worsen it when you give your skin proper recovery time.

You can cover your nipples with some cotton and dressing tape and allow them to heal. Applying antiseptic cream would ensure it doesn’t get infected, speeding up the healing process. It will also help moisturize and rehydrate the area. 

Ways to Prevent Jogger’s Nipple

Once you have endured the pain and irritation of nipple chafing, you’ll actively seek out preventive measures. You can use some simple tips to prevent a jogger’s nipple. You can even use a few tips for the early signs of irritation. This will prevent any further aggravation. 

  1. Wear the Right Type of Workout Clothes

Clothes play an important role in preventing chafing of your nipples. A shirt that becomes wet quickly due to sweating can cause nipple chafing. Additionally, cotton t-shirts with a rubber logo over the chest can also scratch out your nipples. 

Instead, you should wear synthetic t-shirts that move moisture away from your skin and are less likely to irritate your nipples. These make the best workout clothes and help prevent a jogger’s nipple. 

Additionally, wearing a well-fitted t-shirt while working out is also crucial. Since they fit and stay in place better, they help prevent friction between your skin and fabric. This, in turn, reduces the chances of nipple chafing.

  1. Use a Lubricant for Your Nipples

Lubricants are thick in consistency and help create a protective barrier between your nipples and the t-shirt. This helps reduce friction as the t-shirt will glide over the lubricant easily. You can take a small dab of petroleum jelly and apply them to your nipples.

  1. Apply a Bandage

If you do not have a lubricant, you can use bandages. They better protect your skin and reduce friction between your nipples and fabric. You can use adhesive tapes or bandages over your nipples. A few companies specifically design tapes for runners to help protect their nipples from chafing.

  1. Apply Talcum Powder on Your Nipples

Dry nipples are less likely to chafe as compared to moisturized ones. Talcum powder helps absorb the moisture. So you can apply talcum or alum powder to keep your nipples dry. This will help reduce friction and the chances of a jogger’s nipple.

sport bra
  1. Wear a Sport’s Bra

Women have more sensitive nipples as compared to men. They are more likely to chafe if they wear the wrong bra while working out. Choosing a sports bra would work in your favor. The bra helps add padding between your shirt and nipple, thus reducing chafing. 

However, it is necessary to wear the right sports bra. A soft, semi-synthetic bra would help keep moisture away from your skin. You should also ensure that the bra is tight enough to prevent any friction between the bra and your nipples.

  1. Skip the Shirt

While this might not be a viable option for women, men can certainly try it. Your nipples will not rub against any fabric by skipping the shirt altogether. This is a guaranteed method for preventing nipple chafing.


Jogger’s nipple is caused by the abrasive rubbing of the nipples against fabric as you run. This can lead to red, swollen, and scratched nipples. In some severe cases of irritation, you can even end up with bleeding nipples. This is common for joggers running long distances.

Treating your injury by resting is essential not to aggravate the situation. You should try and prevent nipple chafing by either applying bandage, lubricant, talcum powder and wearing the right workout clothes. Keeping your nipple dry will reduce friction. This, in turn, lowers the chances of a jogger’s nipple. 

Leave a Comment

Your email address will not be published. Required fields are marked *

Scroll to Top