How to Prevent Chafing While Hiking and Walking: The Complete Guide

Few things spoil a day outdoors faster than painful chafing. Whether you’re enjoying a gentle countryside walk, tackling a challenging mountain trail or embarking on a multi-day trekking adventure, skin irritation can quickly turn an enjoyable experience into an uncomfortable one.

Unlike tired legs or aching feet, chafing often starts so subtly that it’s easy to ignore. A slight rubbing sensation on your inner thighs, beneath your backpack straps or around your waistband may seem insignificant at first. Yet after several miles of walking, that minor irritation can become sore, inflamed and painful enough to affect every step.

The good news is that chafing is largely preventable. By understanding why it happens and preparing before you set off, you can dramatically reduce the chances of friction spoiling your adventure. Choosing suitable clothing, keeping your skin as dry as possible and using a quality anti-chafe balm can all make a noticeable difference.

In this guide, we’ll explore what causes chafing during hiking and walking, which areas of the body are most commonly affected and the practical steps you can take to stay comfortable on everything from short woodland walks to long-distance hiking holidays.

Whether you’re searching for the best anti-chafe balm for hiking, wondering how to stop thigh chafing while walking, or looking for a reliable BodyGlide alternative in the UK, this guide will help you enjoy the outdoors without unnecessary discomfort.

Find out more about our Rubstick, our anti-chafe balm, here.

What Causes Chafing While Hiking?

Chafing occurs when repeated friction damages the outer layer of your skin. During hiking and long walks, this friction usually develops between skin and skin, clothing and skin, or equipment and skin.

Walking involves thousands of repetitive movements. On a leisurely five-mile walk, your legs, arms and shoulders repeat the same motion thousands of times. During a full-day hike or multi-day trek, that number increases dramatically. Even small amounts of rubbing eventually become enough to irritate the skin.

Heat and moisture make the problem worse. As your body warms up, you naturally perspire to regulate your temperature. Sweat softens the skin, making it more vulnerable to abrasion. If you’re walking in humid conditions or caught in the rain, damp clothing can increase friction even further.

Backpacks introduce another challenge. Shoulder straps, hip belts and chest straps move slightly with every step. Even well-fitted packs create repeated pressure over many hours, which is why experienced hikers often protect these contact points before setting off.

Why Walkers Experience Chafing More Than They Expect

Many people associate chafing with marathon runners, but walkers and hikers often spend much longer on their feet.

A marathon may take four or five hours to complete, whereas a day’s hike can easily last six, eight or even ten hours. Multi-day walking holidays expose your skin to repeated friction day after day, giving sore areas little opportunity to recover.

Uneven terrain also changes your walking mechanics. Climbing hills, descending steep paths and scrambling over rocky ground all alter the way your body moves, creating different pressure points compared with everyday walking.

Weather adds another layer of complexity. A cool morning may become a warm afternoon before ending in heavy rain. Your clothing, footwear and backpack all respond differently as conditions change, increasing the likelihood of rubbing if you’re not prepared.

Who Is Most Likely to Experience Chafing?

One of the biggest myths is that only certain body types experience chafing.
In reality, almost anyone can develop sore skin during a long walk. Experienced hillwalkers, seasoned backpackers and first-time hikers all encounter the problem from time to time.

Several factors increase the risk, including long distances, warm weather, heavy perspiration, carrying a backpack, wet clothing and poorly fitting walking gear. Walking holidays abroad can also catch people by surprise, particularly if they’re spending far more time on their feet than they do at home.

Even lightweight daypacks can create friction around the shoulders or waist after several hours, especially if the fit isn’t adjusted correctly.

The Most Common Places Hikers Chafe

Understanding where friction occurs allows you to prevent problems before they develop.

Inner Thighs
The inner thighs are among the most common areas affected during long walks.
Each stride causes the legs to brush together. Add heat, perspiration and several hours of continuous movement, and even people who rarely experience chafing can develop sore skin.
Applying an anti-chafe balm before leaving home helps create a protective barrier that allows the skin to glide more smoothly throughout the day.

Feet
Blisters receive plenty of attention, but the skin on your feet can also suffer from friction in less obvious places.
Toes rubbing together, socks moving inside boots and repeated pressure on the heel can all lead to irritation. Moisture from sweat or rain increases the problem, particularly during longer hikes.
Many experienced walkers apply anti-friction balm to known hotspots before putting on their walking socks, alongside wearing well-fitting footwear designed for the terrain.

Groin Area
Warm weather, prolonged movement and close-fitting walking trousers can all contribute to groin chafing.
Although it’s not always discussed openly, this is a common issue among both men and women during long-distance walking events.

Underarms
Loose clothing or sleeveless tops may rub against the skin with every swing of your arms. Backpack shoulder straps can also increase movement in this area, particularly if your pack isn’t adjusted correctly.

Under the Bust and Sports Bra Contact Points
Female hikers often experience friction beneath the bust or where sports bras contact the shoulders and ribcage.
Long hours of walking combined with perspiration can cause irritation even when wearing well-fitting technical clothing.

Waistbands
Walking trousers, shorts and backpack hip belts all create pressure around the waist.
This becomes particularly noticeable on longer hikes where clothing gradually shifts throughout the day.

Backpack Shoulder Straps
One of the biggest differences between running and hiking is the use of backpacks.
Shoulder straps naturally move as you walk, especially over uneven terrain. Even premium hiking packs aren’t completely stationary, making the shoulders and upper chest common areas for chafing.

Hip Belts
Modern hiking backpacks transfer much of their weight onto the hips.
This improves comfort overall but can create constant friction where the padded belt contacts your clothing or skin.
Many experienced backpackers apply anti-chafe balm along the hip belt contact area before long hikes.

Weather Has a Bigger Impact Than You Might Think

Warm weather is often blamed for chafing, but almost any conditions can contribute.
During hot summer walks, perspiration softens the skin and increases friction. Humid conditions prevent sweat from evaporating efficiently, leaving clothing damp for much longer.

Rain creates different challenges. Wet trousers, socks and shirts cling more closely to the body, increasing rubbing with every step.

Cold weather doesn’t eliminate the problem either. Wearing multiple layers can introduce additional seams and contact points, while waterproof clothing may trap heat and moisture underneath.

Preparing for changing weather is one of the simplest ways to reduce your chances of developing painful chafing.

Anti-Chafe Balm for Walking Holidays and Trekking Abroad

Many people only discover how uncomfortable chafing can be when they go on a walking holiday.

Whether you’re exploring the coastal paths of Portugal, hiking in the Spanish mountains, trekking through the Alps or enjoying a sightseeing holiday that involves walking 20,000 steps a day, you’ll often spend far longer on your feet than you would at home. Combined with warmer temperatures and increased perspiration, this creates the perfect conditions for skin irritation.

Walking holidays also present unique challenges. You’re likely to carry a daypack for several hours, wear the same walking clothing throughout the day and tackle a variety of terrain, from paved streets and forest trails to rocky mountain paths. Every climb, descent and uneven surface changes the way your body moves, increasing friction in different areas.

Many experienced travellers now include an anti-chafe balm alongside essentials such as sunscreen, blister plasters and a reusable water bottle. It takes up very little space in your luggage but can make a noticeable difference to your comfort, particularly during multi-day walking holidays.

If you’re travelling abroad, it’s also worth remembering that finding a specialist anti-chafe product may not always be easy once you’ve arrived. Packing one before you leave means you’ll have it available from the first day of your trip, whether you’re hiking in a national park, exploring historic cities or completing a famous long-distance trail.

Preparing in advance allows you to focus on the scenery, the experience and the miles ahead, rather than worrying about sore skin slowing you down.

Does Clothing Really Make That Much Difference?

Absolutely.
Modern hiking clothing is designed to manage moisture, regulate temperature and reduce friction, making it a worthwhile investment if you regularly spend time outdoors.

Cotton clothing, although comfortable around town, absorbs moisture and remains damp for much longer than technical fabrics. This prolonged dampness increases the likelihood of rubbing during extended walks.

Instead, look for moisture-wicking base layers, well-fitting walking trousers and socks designed specifically for hiking. Flat seams and high-quality technical fabrics can significantly improve comfort over long distances.

Even with excellent clothing, however, friction cannot always be eliminated. This is why many experienced hikers apply an anti-chafe balm before setting off, particularly on routes lasting several hours or more.

A few moments of preparation at home are often enough to prevent discomfort that might otherwise stay with you for days.

How to Prevent Chafing on Long Walks and Hikes

The best way to deal with chafing is to stop it before it starts. Once your skin becomes sore, every mile can feel progressively more uncomfortable, and even the most beautiful walking route can become difficult to enjoy.

Fortunately, preventing chafing doesn’t require expensive equipment or complicated routines. A few simple habits before and during your walk can make a significant difference.

Apply an Anti-Chafe Balm Before You Set Off

One of the most effective ways to reduce friction is to apply an anti-chafe balm to areas that commonly rub before you begin your walk.

Unlike ordinary moisturisers, which are designed to absorb into the skin, an anti-chafe balm creates a protective barrier that allows skin, clothing and equipment to move more smoothly against each other. This helps reduce friction without feeling heavy or sticky.

Many experienced hikers apply balm to their inner thighs, feet, underarms, waistline and anywhere their backpack makes contact. Even if you’ve never experienced chafing before, applying protection before a particularly long hike can help prevent problems from developing later in the day.

For longer routes or multi-day hikes, carrying a compact anti-chafe stick in your backpack allows you to reapply if needed. A 30g stick takes up very little space but can make a big difference after several hours on the trail.

Wear Clothing Designed for Walking

Technical walking clothing has come a long way in recent years.
Moisture-wicking fabrics help move sweat away from your skin, while lightweight materials reduce unnecessary rubbing. Walking trousers and shorts designed specifically for hiking often include flatter seams and strategically placed panels to minimise friction during long days outdoors.

It’s equally important to choose clothing that fits properly. Garments that are too loose can move excessively and create rubbing, while clothing that’s too tight may increase pressure on sensitive areas.

If you’re preparing for a walking holiday or a long-distance challenge, avoid wearing brand-new clothing for the first time. Instead, test your complete outfit on shorter walks to identify any potential hotspots before they become a problem.

Make Sure Your Backpack Fits Properly

A poorly adjusted backpack is one of the biggest causes of hiking-related chafing.
Shoulder straps should sit comfortably without digging into your skin, while the hip belt should transfer weight onto your hips rather than your shoulders. Chest straps should provide stability without restricting movement or creating unnecessary pressure.

Take a few minutes before setting off to adjust your pack properly. Small changes can dramatically reduce movement, helping to prevent repeated rubbing over the course of a long walk.

If you know your pack creates friction in certain areas, applying anti-chafe balm beforehand can provide an additional layer of protection.

Look After Your Feet

Your feet work harder than any other part of your body during a hike.

Well-fitting boots or walking shoes are essential, but socks are equally important. Technical hiking socks help manage moisture and reduce friction far more effectively than everyday cotton socks.

If you know you’re prone to hotspots or blisters, applying anti-friction balm to your heels, toes or other vulnerable areas before putting on your socks can help reduce rubbing throughout the day.

If you stop for lunch or a longer break, take the opportunity to remove your boots and allow your feet to air if conditions allow. Reducing moisture helps keep your skin healthier over the course of a long walk.

Stay Ahead of the Weather

British weather is famously unpredictable, and changing conditions can increase the likelihood of chafing.

On hot days, lightweight clothing and regular hydration help your body regulate temperature more effectively. In wet weather, carrying spare socks and changing out of soaked clothing when possible can reduce prolonged friction.

Layering also deserves some thought. Multiple garments create additional seams and pressure points, so choosing well-designed technical layers can improve comfort significantly.

Being prepared for changing conditions is one of the simplest ways to reduce skin irritation on longer hikes.

Choosing the Best Anti-Chafe Balm for Hiking

If you’ve searched online for the best anti-chafe balm for hiking, you’ve probably found dozens of different products.

Rather than focusing solely on brand names, think about how you’ll actually use the product.

A good hiking anti-chafe balm should be easy to apply before setting off, remain effective during long periods of walking and fit easily into your backpack or pocket for reapplication if needed.

Many walkers also prefer products that don’t leave greasy residue on their hands or clothing, making stick applicators particularly convenient.

If you regularly enjoy hiking, trail running, walking holidays or endurance events, choosing one versatile anti-chafe balm that performs well across multiple activities can simplify your kit and ensure you’re always prepared.

BodyGlide, RunGuard, RunGlide or RubStick?

There are several established anti-chafe products on the market, including BodyGlide, RunGuard and RunGlide. Each has built a reputation among runners, walkers and endurance athletes.

Rather than deciding based purely on familiarity, consider which features matter most to you.

If you regularly hike in warm weather, you’ll probably want a balm that performs well when you’re sweating. If you spend long days on exposed trails, water resistance may also be an important consideration. Ease of application, portability and versatility across different outdoor activities are equally valuable.

RubStick has been developed with these practical needs in mind. Its stick format allows quick, mess-free application directly to the skin before setting off, while its sweatproof and water-resistant formulation is designed for demanding outdoor conditions.

Whether you’re walking the local canal towpath, climbing mountain trails or exploring a national park, protecting vulnerable areas before friction begins is often the simplest way to stay comfortable.

Walking Holidays and Multi-Day Treks

If you’re planning a walking holiday, completing a National Trail or tackling a famous route such as the West Highland Way or the Coast to Coast Walk, chafing deserves just as much attention as your footwear.

Walking day after day means even mild skin irritation can become increasingly uncomfortable. Small sore patches often worsen if they don’t have time to recover overnight.

Packing an anti-chafe balm alongside your blister kit, waterproofs and first aid supplies is a sensible precaution. Many experienced backpackers consider it an essential item, particularly when travelling during warmer months.

Applying protection each morning takes only a few moments but can help you enjoy every day’s walking without unnecessary discomfort.

Frequently Asked Questions

What is the best anti-chafe balm for hiking?
The best product is one that suits your walking routine, is easy to apply and remains effective throughout your hike. Many walkers prefer stick applicators because they’re clean, convenient and easy to carry. Obviously we’d recommend Rubstick!

Can anti-chafe balm prevent blisters?
It can help reduce friction on areas prone to rubbing, particularly around the feet. However, correctly fitting walking boots or shoes and quality hiking socks remain essential.

Should I apply anti-chafe balm before every hike?
If you’re walking for several hours, carrying a backpack or know you’re prone to chafing, applying anti-chafe balm before setting off is a simple preventative measure.

Is anti-chafe balm only useful in summer?
No. Although warm weather increases perspiration, chafing can occur throughout the year. Rain, damp clothing and multiple layers can all contribute during cooler months.

Can I use running anti-chafe balm for hiking?
Yes. Many anti-chafe balms are suitable for a range of outdoor activities, including running, hiking, walking, cycling and trekking.

Final Thoughts

The best hikes are remembered for breathtaking views, memorable conversations and a sense of achievement—not for sore, painful skin.

Fortunately, chafing is one of the easiest outdoor problems to prevent. By wearing suitable clothing, adjusting your backpack correctly, managing moisture and applying a quality anti-chafe balm before setting off, you can dramatically reduce the likelihood of friction interrupting your adventure.

Whether you’re heading out for a gentle countryside stroll, training for a charity walking challenge or embarking on a multi-day trekking holiday, a little preparation can make every mile more enjoyable.

If you’re looking for an anti-chafe balm that’s been tested by endurance athletes, is sweatproof and water-resistant, and comes in a convenient stick applicator that’s easy to carry, RubStick is designed to help keep runners, walkers and hikers comfortable wherever their adventures take them – find out more here.