Camino Preparation Tip #3: How to prevent chafing
Planning to walk the Camino de Santiago? Tip #3 of the Camino Preparation Programme by Peter from D-Pete Health & Fitness Clinic in Dublin focuses on one of the most common — and most preventable — complaints on the trail: chafing.
Long daily walking distances, warm weather, and a backpack on your shoulders create the perfect conditions for skin irritation. Whether you are just starting your preparation or already deep into your Camino Fitness Plan, knowing how to prevent and treat chafing before it becomes a problem could save your Camino.
What is chafing?
Chafing is the irritation of the skin due to repetitive friction (the rubbing together) of body parts and/ or clothing.
Common areas:
- Groin (inner thigh)
- Buttocks (inner gluts)
- Armpits
- Nipples
- Bra line
Causes:
- Repetitive movement
Repetitive movements during activities such as walking, running, hiking for extended periods of time, the skin can become irritated - Sweat
If sweat is allowed to dry and you continue on exercising, the salt residue left behind from the sweat can intensify the friction and cause further irritation. - Developed areas
People who have well-developed quadriceps (thigh muscles) or tight bone structures will be at a higher risk of experiencing chafing
Prevention:
1. Keep Hydrated
Drinking plenty of water during your Camino will prevent dehydration thus allowing you to perspire freely and prevent chafing
Note: if you stop perspiring your sweat will form salt crystals and increase the amount of friction.
2. Clothing
Wear snug clothing such as shorts, sports bras, but ensure they are not too tight or too loose. This will only create more friction:
- Choose breathable, wicking fabrics. NO cotton!
- Clothing should have few seams, flat seams, and small flat stitching.
- Do not wear unwashed or untested new clothing on your Camino hike. Get accustomed to wearing your clothes and shoes during your preparation for your Camino
3. Stay Dry
- Use talcum powder or corn starch to stay dry.
4. Lubricant
If all else fails then lubricant will be your new best friend. It not only protects the skin from chafing but can help heal the skin and also is helpful with blister prevention. Make your own lubricant:
- Mix equal parts nappy rash ointment and Vaseline (1 cup each)
- Then add vitamin E cream and Aloe Vera cream (1/4 cup each) to improve consistency and smell (Mixture should be stiff, yet applicable.)
- Low cost and effective. Measurements do not have to be accurate
Treatment:
- Wash with soap and warm water
- Apply an antibacterial ointment or antiseptic spray and cover with a band-aid
This relieves pain and itching, promotes healing, and keeps the area lubricated so you can continue walking without discomfort.
Continue reading our preparation and fitness plan by D-Pete:
- Motivation, Camino Preparation Tip #4
- Heel Pain, Camino Preparation Tip #5
- Shin Splints, Camino Preparation Tip #6
- Camino Fitness Plan – 6-month Preparation Programme
- Know yourself, Camino Preparation Tip #1
- T-Rex Syndrome, Camino Preparation Tip #2
FAQs
Chafing is skin irritation caused by repetitive friction between skin or clothing during extended physical activity. On the Camino de Santiago, long daily walks of 15–25km — often in warm, humid conditions — make chafing one of the most frequently reported complaints among pilgrims, regardless of age or fitness level.
The most commonly affected areas are the inner thighs, buttocks, armpits, nipples, and bra line. Any area where skin rubs against skin or fabric repeatedly during walking is vulnerable, and the risk increases significantly over multi-day routes such as the Camino Francés or Camino Portugués.
Wear snug-fitting, moisture-wicking fabrics with flat seams and minimal stitching. Avoid cotton entirely — it retains moisture and dramatically increases friction. Always test your walking clothes and shoes during training walks at home before your Camino. Never wear new, unwashed clothing on the trail for the first time. Wearing the wrong clothing is also one of the most common mistakes to avoid on the Camino de Santiago.
Yes. When sweat dries on the skin it leaves salt crystals that intensify friction and irritation. Staying well hydrated allows your body to perspire freely and prevents this salt build-up. Dehydration is one of the most overlooked causes of chafing on long walking routes like the Camino de Santiago. Our guide on walking the Camino in hot weather has practical advice on staying hydrated and cool throughout the day.
Commercial products such as Body Glide are popular among pilgrims. You can also make an effective homemade lubricant by mixing equal parts nappy rash ointment and Vaseline, with a small amount of vitamin E cream and Aloe Vera added for consistency. Apply to high-risk areas before setting off each morning. Packing the right kit is also covered in our guide on snacks and essentials for walking the Camino.
Wash the affected area with soap and warm water, apply an antibacterial ointment or antiseptic spray, and cover with a plaster. This reduces pain and itching, protects the skin from further friction, and allows you to continue walking comfortably while the area heals.
Yes. Talcum powder or corn starch applied to skin before walking helps absorb moisture and reduce friction in common problem areas. It is a lightweight, inexpensive option that many experienced Camino pilgrims carry as part of their daily routine.
Pilgrims with well-developed thigh muscles, those walking in warm or humid conditions, and anyone wearing poorly fitted or cotton clothing are at higher risk. However, chafing can affect any pilgrim on a multi-day walk, making prevention the most important strategy regardless of fitness level. If you are unsure whether you are physically ready for the challenge, our guide on am I fit enough to walk the Camino de Santiago is a helpful starting point.
