Vaginal dryness and exercise: chafing, cycling and staying comfortable

You finish a run or a spin class and notice something new: soreness, a raw feeling, chafing where there never used to be any. If exercise has started to feel uncomfortable down there, dryness may well be the reason, and it’s very manageable once you understand the mechanics.

Why workouts can sting now

As oestrogen declines, vulval skin thins, loses some of its protective fatty cushioning and becomes drier, which makes it far more prone to friction irritation. Add the perfect storm of a workout (repetitive movement, sweat, heat, tight or synthetic kit) and the threshold for chafing and soreness drops considerably.

Sweat sitting against fragile skin can macerate it and make irritation worse, not better, and damp fabric breeds the kind of environment that aggravates the microbiome.

THE SCIENCE IN BRIEF

Thinner, drier vulval skin tolerates friction less well. Repetitive movement, heat and trapped sweat against fragile tissue lower the threshold for chafing and surface irritation and can disturb the microbiome.

Practical fixes that work

Choose breathable, moisture-wicking or cotton underwear and avoid tight, seamy fabrics where you can.

Apply a protective external moisturiser beforehand to reduce friction at the surface.

Change out of damp gym kit promptly. Don’t sit around in it afterwards.

Rinse with water or a gentle external wash afterwards, and skip harsh soaps and scented wipes.

For cycling, consider padded shorts with a well-fitting chamois, a good saddle, and standing periodically on longer rides to relieve pressure.

Stay well hydrated, which supports tissue comfort generally.

A soothing, hormone-free option

Our Vaginal Moisturiser and Coconut Oil-Based lubricant can both be used externally, a little before a workout to protect, or after to soothe. Both are certified organic and hormone-free, so they fit easily into an active routine.

If soreness is persistent, or you notice splits, bleeding or skin changes, check in with a clinician to rule out other causes.

Movement should feel good everywhere. A little protective care before and after can keep chafing from sidelining you.

Sources / further reading: 

• StatPearls: Genitourinary Syndrome of Menopause (NCBI Bookshelf)
• NHS: Vaginal dryness