What Is Vaginal Chafing and How to Stop It

If you’ve ever walked around on a hot summer day with sweaty thighs sticking together, you know the sting of inner thigh chafing. Now imagine that same sensation, but in even more sensitive skin: your vulva or vagina. That’s vaginal chafing (or, sometimes more accurately, vulvar chafing).

Vaginal chafing can show up after a workout, a long day in tight clothes, or during sex. Chafing “down there” can leave you feeling sore and itchy, but luckily, it’s entirely treatable and preventable. 

In this guide, we’ll break down what vaginal and vulvar chafing really are, why language matters when we talk about them, what causes that raw, irritated feeling, and how you can prevent and treat it. 

Vaginal vs. vulvar chafing: Why language matters

Before we delve into the causes, it’s essential to address a common misunderstanding. Because the words “vagina” and “vulva” are often used interchangeably, many people don’t realize that the skin that gets irritated most often is actually the vulva, not the vagina itself.

The vulva is the external genital area. This includes the labia (inner and outer lips), clitoris, urethral opening, and the skin surrounding the vaginal opening. The vagina, on the other hand, is the internal canal that connects the vulva to the cervix and uterus.

When people talk about “vaginal chafing,” they’re usually describing irritation of the vulva, not the internal vaginal canal. True vaginal chafing is much less common, but it can happen, especially from friction during sex. 

Using the right words matters, not just for accuracy, but also for making sure people understand their own bodies and can better advocate for care. When we lump everything under “vaginal,” it hides the fact that most external skin irritation actually affects the vulva.

So, when we talk about “vaginal chafing,” we’re usually talking about vulvar chafing, but both can happen.

Symptoms of chafing

Both vaginal and vulvar chafing can cause:

• Burning, stinging, or feeling “raw”
• Redness or inflammation
• Tenderness or a burning sensation when wiping, having sex, or using a tampon/menstrual cup
• Occasionally, small areas of broken skin. 

If you notice persistent symptoms, worsening pain, or discharge with an unusual smell, it’s important to see a healthcare provider to rule out infections or other conditions.

Common causes of vulvar and vaginal chafing

At its simplest, chafing happens when friction meets delicate skin. Chafing is a common cause of vulvar discomfort, caused by skin rubbing together, often exacerbated by wet clothing and moisture.

The vulva and vagina are lined with specialized tissue that’s naturally thin, sensitive, and highly responsive to changes in moisture, hormones, and environment. This makes them especially prone to irritation when stressed. Below are the main contributors.

Friction

The number-one cause of chafing is rubbing. This can happen when:

• Skin rubs against clothing: Tight leggings, swimsuits, or synthetic underwear can rub repeatedly against the labia or inner thighs, leading to soreness.
• Skin rubs against skin: This is especially common during exercise or in hot, humid conditions, when sweat increases stickiness and friction.
• Sexual activity: Without enough lubrication, the walls of the vagina or the external vulvar tissue can experience micro-tears, leaving behind that burning, “sandpaper-like” sensation.

Over time, this friction can damage the epithelial barrier (the skin’s natural protective shield), causing redness, skin irritation, and even small raw patches.

Sweat and trapped heat

Moisture is one of the biggest amplifiers of friction. Sweat, vaginal discharge, or even a bit of urine leakage can make the vulvovaginal area damp. Once combined with warmth from clothing, it creates the perfect environment for skin breakdown.

That’s why activities like running, cycling, spin classes, or long hikes often lead to chafing. The constant movement, tight workout gear, and extra sweat all work together to irritate sensitive vulvar tissue.

Clothing choices

Not all fabrics are vulva-friendly. Tight jeans, non-breathable underwear, or lingerie made from synthetic materials can:

• Increase sweating and heat
• Prevent proper airflow
• Rub more harshly against the skin. 

Think of it like wearing a plastic bag over your hand and rubbing it all day — the skin quickly becomes red and tender. Choosing breathable fabrics can make a big difference. Keep the synthetic fabrics for when you’re exercising! 

Irritants and allergies

Friction doesn’t always act alone. Irritants make the skin more vulnerable. Everyday products can all cause irritant or allergic contact dermatitis, including:

• Scented soaps, bubble baths, or body washes
• Laundry detergents with strong fragrances
• Scented menstrual pads, panty liners, or wipes
• Latex condoms or gloves
• Certain lubricants (especially flavored or scented ones, ones high in glycerin, or that contain spermicides). 

This weakens the vulvar skin barrier, making it easier for friction to cause pain and inflammation. If you’ve ever noticed stinging after using a fragranced wash, this could be why.

Hormonal changes and aging

Hormones, especially estrogen, play a huge role in vulvovaginal health. Estrogen helps keep the skin thick, elastic, and well-lubricated. 

When estrogen levels drop (such as after menopause, postpartum, or from certain medications like cancer treatments), the vulvovaginal tissue becomes thinner and drier, making the skin more fragile and prone to chafing. Even mild friction, like walking in snug underwear, can lead to vulvar and vaginal irritation.

Skin conditions

Underlying skin conditions like eczema, psoriasis, or lichen sclerosus can make the vulvar skin especially sensitive. When the skin is already inflamed or thinned, even light friction can feel painful and lead to rawness.

Vaginal infections and secondary skin irritation

Infections such as yeast infections and bacterial vaginosis (BV) don’t directly cause chafing, but they can exacerbate the condition. These infections can lead to chafing in several ways: they typically cause itching and burning, which may result in scratching or rubbing that increases irritation. Additionally, inflammation associated with infections makes the skin more sensitive to injury. Changes in vaginal discharge can also keep the vulvar area moist, further raising the risk of irritation. 

Lifestyle and activity level

High-intensity activities (running, cycling, spinning, dancing, hiking) often involve repetitive movements that increase skin-to-clothes or skin-to-skin contact. Sitting for long hours, especially in warm or tight clothing, can have a similar effect.

Even non-exercise scenarios, like wearing a wet bathing suit for too long or spending the day in shapewear, can create the perfect storm for irritation.

How to prevent and treat chafing

The good news about vaginal and vulvar chafing is that, in most cases, it can be prevented and treated with a few simple habits and adjustments.

• Give your vulva and vagina a break from friction: Wear loose, breathable clothing and cotton underwear. Avoid activities that worsen the irritation until your skin heals, including exercise and sex. A clean, cool compress (like a damp washcloth) can help reduce burning or swelling.
• Wear breathable and moisture-wicking fabrics: The fabric closest to your skin makes a big difference in whether chafing develops. Cotton underwear is the best choice because it’s breathable and naturally wicks away moisture. Certain fabrics, like nylon and polyester, often trap moisture, creating the perfect conditions for irritation. Seamless underwear or styles without rough elastic edges can also help by reducing direct rubbing against the labia. 
• Stay dry and fresh: After a workout or swim, change out of damp clothes right away to avoid prolonged exposure to sweat or chlorine. When drying off after showers or exercise, gently pat the vulva with a towel instead of rubbing, which can cause further irritation.
• Apply barrier cream before high-friction activities: Just like athletes use body glide to prevent blisters, applying a barrier product to the vulva can help reduce chafing during activities like cycling, running, or hiking. A thin layer of anti-chafe balm (specifically formulated for women) forms a protective shield between skin and clothing. Think of it as sunscreen for your skin barrier — it helps prevent damage before it happens.
• Use lube during sex: One of the most common settings for vaginal chafing is during sex, especially if there isn’t enough lubrication. Even if your body typically produces natural lubrication, factors like stress, certain medications, or hormonal changes can cause dryness. Using a good lubricant can prevent micro-tears and discomfort. Water-based lubricants are versatile and safe with most toys and condoms (and seem to be safe for the vaginal microbiome), while silicone-based lubricants last longer and are great for extended sessions. With better lubrication, sex is not only more comfortable but also more enjoyable.
• Choose the right period products: While it may seem like a smart choice, using tampons with a higher absorbency isn’t always the best choice. If you don’t have a heavy flow, using super-absorbent tampons can dry out the vaginal skin. Inserting and removing dry tampons is not only one of the top 10 most uncomfortable feelings, but it can also make chafing worse. Similarly, try not to change tampons before it’s necessary. If you use pads or panty liners, stick with breathable, unscented options and avoid fragranced products that may irritate the skin. 
• Adopt gentle cleansing habits: Over-cleansing or using products with harsh chemicals can strip the vulva of its natural oils, leaving the skin more vulnerable to chafing. It’s best to wash with warm water daily, and if you prefer soap, choose a mild, unscented cleanser. Skip bubble baths, vaginal douches, and perfumed shower gels, all of which can irritate the delicate vulvar tissue. Make sure to also wash workout gear and underwear in a fragrance-free, gentle detergent to avoid lingering irritants.
• Keep skin moisturized: Just as your face benefits from moisturizer, your vulva and vagina need hydration to stay healthy and strong. Applying a vulva-safe moisturizer regularly can make skin more supple and resistant to friction. Well-hydrated skin is far less likely to become irritated or damaged by everyday friction. If you're already dealing with chafed skin, Evvy's Soothing Vulva Cream contains prescription-grade hyaluronic acid, aloe vera, and vitamin E, designed to relieve external burning, dryness, and irritation.
• Manage hormonal changes: If you’re experiencing menopause, breastfeeding, or taking medications that lower estrogen, your vulvovaginal tissue may be thinner and drier, which makes chafing more likely. Preventing irritation in this case means addressing the root cause (dryness). Talk with your healthcare provider about whether local estrogen therapy might help. In the meantime, daily hydration support with products like Evvy’s Hyaluronic Acid Suppositories can promote hydration and elasticity.

FAQ

What does female chafing look like?

Chafed skin on female genitals might look red, blotchy, and possibly have some small tears. It can look like a rash or razor burn, two other causes of vulvar irritation and discomfort. If you notice "raw" skin on your vulva, it's worth seeing a healthcare professional for evaluation — especially if the condition worsens over time.

How do you stop female groin chafing?

The best way to stop chafing in the groin area is to pause any activity or habit that causes rubbing or friction. This includes anything from having sex, shaving, or waxing, to working out in tight clothing. It's also a good idea to avoid any detergents or feminine hygiene products that contain fragrance or harsh chemicals, and instead stick to gentle, hypoallergenic soaps. Keep the affected area moisturised (like with Evvy's Soothing Vulva Cream) and dry, too.

How do you heal chafing overnight?

The fastest way to heal chafing is by giving your skin a break. Avoid irritants, tight clothing, or activities that cause rubbing. Apply a cool compress and keep the area hydrated with a soothing moisturiser. These solutions can be enough to relieve chafing overnight, but everyone's skin is different — it might take longer to heal completely. Seek medical attention if your skin doesn't improve. Your doctor may prescribe medicated creams or other treatment, depending on the cause of irritation.