Proven Ways to Avoid Abrasions While Exercising

Oct, 13 2025

Ever finished a run or a bike ride only to find raw, red patches on your shins, palms, or feet? Those irritating scrapes are abrasions - tiny tears caused by friction, sweat, and the wrong gear. The good news is you can stop them before they start. Below you’ll find a step‑by‑step guide that covers everything from fabric choices to post‑workout skin care, so you can keep moving without the sting.

Understanding Why Abrasions Occur

Abrasion is a superficial injury where the top layer of skin is rubbed off, usually by friction. When you jog, lift, or bike, three forces combine to create that friction:

• Shear stress: The skin slides against clothing, equipment, or the ground.
• Moisture: Sweat softens the outer skin layer, making it more vulnerable.
• Repeated motion: Continuous cycles amplify the tiny pull on skin fibers.

Knowing the culprit helps you target the solution.

Pick the Right Clothing & Footwear

Not all fabrics are created equal. Some trap sweat, some create extra drag.

Technical fabrics are engineered to wick moisture away from the body, keep the skin dry, and reduce friction. Look for materials labeled “polyester‑spandex blend,” “moisture‑wicking,” or “anti‑chafe.”

For footwear, a snug but not tight fit is crucial. Shoes that are too loose cause excess movement, while overly tight shoes increase pressure points.

• Choose shoes with breathable mesh uppers to let sweat evaporate.
• Replace soles when the tread wears down - a smooth sole slides more easily.
• Consider orthotic inserts if you have pronation issues; they align your foot and cut down on rubbing.

Use Protective Gear the Smart Way

When friction can’t be avoided, barriers step in.

Protective gear includes anything that sits between skin and a friction source - think socks, gloves, pads, and tape. Each type serves a specific area.

Comparison of Common Protective Gear for Exercise

Gear	Material	Best For	Pros	Cons
Compression Socks	Moisture‑wicking polyester‑spandex	Running, cycling, hiking	Reduces friction, improves circulation	Can feel tight if too small
Grip Gloves	Silicone‑coated palm	Weightlifting, rowing	Improves grip, shields palms	May reduce tactile feedback
Knee Pads	Foam + neoprene cover	Squats, lunges, contact sports	Absorbs impact, prevents rubbing	Can be bulky for some drills
Elbow Guards	Soft gel inserts	Push‑up variations, cross‑fit	Stops skin from rubbing on floor	May shift if not secured
Grip Tape	Adhesive polyurethane	Weightlifting bars, bike handlebars	Creates a non‑slip surface	Can wear out quickly with sweat

Fit each piece snugly so it stays in place; a loose pad slides and creates the very abrasion you’re trying to avoid.

Prepare Your Skin Before and After Workouts

Healthy skin is the first line of defense.

Moisturizer restores the skin’s lipid barrier, making it less prone to tearing. Apply a lightweight, non‑greasy lotion 15‑30 minutes before you dress. Look for ingredients like ceramides, glycerin, or hyaluronic acid.

After exercising, clean the skin gently with a mild cleanser, then pat dry and re‑apply moisturizer. If you notice any hot spots, treat them with an antiseptic spray to prevent infection.

Exfoliate once a week with a soft scrub or a silicone brush. Removing dead skin cells smooths the surface and reduces the friction coefficient.

Adjust Your Environment and Technique

Sometimes the simplest changes save the most skin.

• Stay Dry: Carry a small towel and wipe sweat from high‑friction zones (hands, feet, underarms) during long sessions.
• Modify Routes: If a trail has sharp rocks that constantly scrape shins, switch to a smoother path or wear leggings with reinforced panels.
• Check Equipment: Rough seams on a tank top or a broken zip can become an abrasion source. Replace worn gear promptly.
• Mind Your Form: Over‑pronation in running increases inner‑foot rubbing; a mid‑foot strike may lessen that.

Even small habit tweaks add up to big protection over weeks.

Quick Prevention Checklist

• Choose moisture‑wicking, seamless clothing.
• Wear properly fitted shoes; replace worn soles.
• Apply a thin layer of moisturizer before dressing.
• Use gear that covers high‑friction areas (socks, gloves, pads).
• Keep sweat‑prone spots dry during workouts.
• Inspect clothing and equipment for rough edges before each session.
• Exfoliate weekly; re‑moisturize afterward.
• Adjust technique or route if you notice repeated rubbing.

Follow this list each time you suit up, and the odds of ending a session with a fresh scrape drop dramatically.

Frequently Asked Questions