Beginner’s Guide to Preventing Hot Spots, Blisters, and Chafing

Anti-chafe, Blister, and Bra Hot Spot Fixes

Nothing can ruin a run quicker than a hot spot. Here’s how to avoid—and fix—them.

Key Takeaways

• Hot spots are early warning signs—ignore them and they often turn into full blisters.
• Most hot spots and chafing come from friction + moisture, usually caused by poor fit (shoes, socks, bras, shorts) or irritating seams.
• Feet are the most common problem area. Correct shoe fit, moisture-wicking socks, and anti-chafe balms can prevent most issues.
• Thigh chafing improves dramatically with well-fitting tights or by using a reliable anti-chafe product.
• Sports bra band irritation usually points to a fit issue or seam problem—test new bras on short runs before committing.
• Underarms and upper arms can chafe from shirt seams, stubble, loose tanks, or arm swing—switching to smoother, tighter-fitting tops can help.
• For any hot spot: clean the skin, protect it (Band-Aid, moleskin, or ointment), and prevent friction on the next run.

‍Blisters start as hot spots—red, irritated skin that feels, well…hot. Ignore a hot spot while you’re running or walking, and it’s sure to turn into a blister, which can ruin a perfectly good outing.

Hot spots/blisters are caused by friction, like wrinkles in ill-fitting socks or toes sloshing around in too-big shoes, irritating seams on apparel, or two things—like thighs—rubbing together. They’re also caused by a combination of moisture and heat. Materials that don’t wick sweat properly start to generate heat against the skin, which causes friction and, you guessed it, a hot spot.

Here's a look at common areas runners experience hot spots and why, plus how to avoid and fix them.

Feet

Hot spots and blisters on the feet are caused by either ill-fitting socks, ill-fitting shoes, or socks that don’t wick moisture properly.

Socks that are too big can wrinkle and cause friction. Socks that are too small can leave your heel or just above the heel bare and rubbing against the shoe.

Shoes that don’t fit properly can also cause hot spots. Too small, and your toes jam up against the end of the shoe, especially when running downhill. Too big, and your foot can slosh around within the shoe, causing a friction point when your foot rubs on the shoe’s interior. Too narrow, and the sides of your feet feel the friction. Too wide, and your foot moves too much. Some shoes have a pronounced arch support, and that needs to hit the arch of your specific foot properly, or else you can feel irritation.

Socks that don’t wick moisture properly, like old cotton gym socks, for instance, can become too sweaty (or soaked with moisture in wet conditions) and then create heat from the friction, which turns into a hot spot.

Prevent:

‍Make sure your socks are made from sweat-wicking material and fit you properly. Try on shoes to make sure they fit you properly.

If you’re prone to hot spots and feel one starting, use an anti-chafing cream or balm like BodyGlide, Chamois Butt’r Her, or Squirrels Nut Butter (don’t eat this, like my son did accidentally).

Fix:

If you have a hot spot or blister, cover it with a Band-Aid, moleskin, or other blister-care treatment.  

Thighs

If your thighs rub together when you run, you may be more comfortable in tights than shorts or even loose pants. Tights eliminate the friction of your skin on skin by pitting a smooth layer of material against material, and if the tights fit close to your skin, that should eliminate the friction which causes chafing.

Prevent: Wear tights instead of shorts or loose pants. Make sure whatever tights you wear are made from sweat-wicking material and don’t have irritating seams, especially at the inner thigh. If you prefer wearing shorts and chafe, lube up with an anti-chafing cream like those mentioned above.

Fix:

‍Clean skin after your run and treat with an anti-bacterial ointment.  

Sports Bra Band  

Sports bras that either fit poorly at the band (the part around the rib cage), have irritating seams, or are made with a material that irritates your skin, can cause either one small area of chafing or 360 degrees of raw skin. Add sweat to that irritated skin, and the sting can make you never want to wear a sports bra again.

Hop in the shower after a run in a rubbing sports bra, and you may never want to take a shower again, as the water makes the sting burn that much more.

Prevent:

‍Make sure you wear the right size sports bra by either trying on in a store or measuring your band size and cross-referencing with size guides on websites if purchasing online.

It’s a good idea to wear a sports bra on a short outing before committing to a longer one to make sure it fits you well and doesn’t cause irritation. If it does, lube up!

Fix:

Clean skin after your run and treat with an anti-bacterial ointment.  

Underarms/Upper arms/Lats

Sometimes, underarms, upper arms, and lat (latissimus dorsi) muscles can become irritated either due to rubbing shirt or tank seams, underarm hair stubble, or even just large lat muscles and a particular arm swing.

Prevent:

Make sure the shirt you’re wearing doesn’t have irritating seams around the shoulders or under the arms. If you shave your armpits, don’t go too long between shaves. And if you find you chafe at the underarms or muscles around your underarms whenever you wear a tank or loose-fitting shirt, try a tighter-fitting shirt. The material of a good running shirt (without irritating seams) can protect your skin.  

Fix:

If you start getting a hot spot or chafing while on a run in a short-sleeved shirt, try pulling up the sleeves mid-run into a tank-style, which can cause a buffer for your underarms. If you prefer wearing tanks or loose-fitting shirts and chafe, lube up.

Fix:

‍Clean skin after your run and treat with an anti-bacterial ointment.