Runner nipple: why it happens and how to prevent it

The runner nipple, in addition to pain and bleeding, can lead to infections. That’s why it’s important to prevent it and treat it properly. We explained it to you.

The runner’s nipple, as its very name suggests, is a common injury in people who go for a run. It consists of a wound on the nipple due to continuous rubbing with clothing while exercising.

Although more prevalent in men, this injury can also occur in women and children. The problem is that it can be very annoying, as the nipple is a sensitive area. In addition, it leads to complications, such as infection.

What does the runner nipple consist of?

The runner nipple is an injury that occurs in this area due to friction with clothing during the race. In most cases, it is bilateral and consists of small cracks in both nipples.

It usually appears in people who go for frequent jogging or long-distance racing. The nipple, in both men and women, usually protrudes slightly. That is why it is easy to get friction with the clothes when running, either with the T-shirt or with the bra in the case of women.

One of the most important triggers is the fabric of clothing. Nylon, for example, are more associated with the appearance of the runner’s nipple. Other aspects also influence, such as temperature. If it is cold, the nipple is usually more erect and it is easier for friction to occur.

In the case of women it is more common at certain times of the menstrual cycle. Just before menstruation, most runners have the most swollen and sensitive breasts.

A study published in Anais Brasileiros de Dermatologia explains that almost 35% of people who run more than 60 kilometers a week suffer from runny nipples. However, in those running less than 30 kilometers per week, the incidence was less than 5 %.

What symptoms does it produce?

The runner nipple, according to an article published in the Revista Médica de Chile, is characterized by the appearance of painful erosions and fissures. As we pointed out at the beginning, they are usually bilateral and can bleed.

This same study details that athletes in general are more exposed to certain infections. This is because moisture, sweat, and other factors on these wounds make it easier for bacteria to grow.

The lesion is similar to irritative dermatitis. At first, there is redness and discomfort in the area. However, if you keep running and the friction continues, the skin can further erode, causing wounds.

That’s why the main symptoms are pain, redness, and bleeding. The nipples and chest themselves are more sensitive than usual. In some cases, lichenification of the skin may occur, which is a process that consists of thickening of the epidermis secondary to continuous friction or scratching.

How can you avoid the runner nipple?

The fact is that the runner nipple can be avoided. There are certain very simple measures to do this that we explain below. Above all, they are based on protecting them during the race.

Choose a suitable fabric
The fabric of the clothing we use for sports, especially running, is very important. There are some materials that increase friction or do not allow perspiration.

For example nylon T-shirts. They are more likely to cause the runner nipple. Ideally, T-shirts should be smooth, seamless, and not embellished on the part of the chest that can rub. In addition, they must be breathable and fresh.

The bra is important
Most women often wear bras when playing sports. Choosing the right sports bra is essential, as it will be the fabric that comes into direct contact with the nipple.

It is important that it is a tight bra, which provides enough support so that the chest does not move too much with each stride. The fabric, as we explained in the previous case, must be breathable and not increase friction.

Nor should you wear seams in the central chest area. In the same way, the size should be the right one, just like the ideal is that the straps of the bra are wide. Thus, it prevents them from sticking too much.

Avoid long distances
Before we explain that the runner nipple is more frequent in those who run long distances. It is unusual for it to appear in people who run less than 10 kilometers unless it is the result of poor tissue.

Therefore, if this lesion appears, it is advisable to reduce the long runs until it heals. In case you want to keep this habit, it is important to protect the area properly.

Use lubricants or petroleum jelly
There are certain products that can prevent rubbing or prevent nipple skin from getting damaged. Many use petroleum jelly in this area. It is a substance that helps lubricate the skin and protect it.

Talc powders can also reduce this problem. Talc helps dry the area, so it makes the irritation less. It is a product that is used in many other scratches, such as on the inner side of the thighs.

Protect the nipples during the race
In addition to the substances we have explained, there are other ways to protect the nipples during the race. Currently, specific nipples are sold to avoid the runner nipple. They are a kind of band-aids that adapt to the anatomical shape.

However, there are home methods that can simulate these nipples. However, they may detach more easily due to sweat or chest hair.