8 Causes of Sore Nipples: Symptoms, Treatments, and More

If your nipples are sore and you’re quietly Googling instead of talking about it, you’re in very good company.
Nipple pain is common in people of all genders and ages. Sometimes it’s as simple as a scratchy sports bra;
other times it’s your hormones being dramatic again. Rarely, it can be a sign of something more serious that
deserves quick medical attention.

The good news: most causes of sore nipples are temporary, treatable, and preventable once you know what’s going on.
Below, we’ll walk through eight of the most common causes of nipple soreness, the typical symptoms, and what you
can do to feel human again.

When Should You Worry About Sore Nipples?

Before we dive into the list, it’s worth flagging a few red-flag signs that mean you should contact a healthcare
professional promptly:

• Persistent pain that doesn’t improve after a week or two of self-care
• Nipple discharge (especially bloody or clear, not related to breastfeeding)
• A lump, thickening, or new change in the breast or underarm
• Crusting, scaling, or an ulcer on one nipple that won’t heal
• Changes in nipple shape (suddenly inverted or pulled in)
• Fever, flu-like symptoms, or redness and warmth in the breast

Those symptoms don’t automatically mean something serious like cancer, but they do mean you shouldn’t ignore them.
With that in mind, let’s look at eight of the most common causes of sore nipples and what to do about each.

1. Friction From Clothing, Exercise, or Sex

One of the most common reasons for sore nipples is simple friction. Think of it as a “rug burn” on a very sensitive
area. Tight or rough fabrics, seams in sports bras, unlined bras, or running without proper support can all cause
irritation. Runners sometimes call this “jogger’s nipple,” and yes, it can bleed after long workouts.

Typical Symptoms

• Burning, stinging, or chafing sensation on the nipple surface
• Redness, dryness, or flaking skin
• Possible cracks or small scabs if the friction is severe

What Helps

• Switch to soft, moisture-wicking fabrics and well-fitting sports bras or tops
• Use petroleum jelly or a chafing balm on nipples before workouts
• Let the area air-dry; avoid harsh soaps or scrubbing
• Apply a gentle, fragrance-free healing ointment

If the soreness came on after a new workout routine, new bra, or a more enthusiastic-than-usual sex session,
friction is a likely suspect.

2. Hormonal Changes (Menstrual Cycle, Puberty, Menopause)

Hormones are famous for causing chaos, and your nipples are one of their favorite targets. Estrogen and progesterone
levels rise and fall throughout your menstrual cycle, puberty, pregnancy, and perimenopause, and those shifts can
make breasts and nipples feel tender or sore.

Typical Symptoms

• Dull ache or tenderness in both nipples and breasts
• Symptoms often worse in the week before your period
• Breasts may feel fuller, heavier, or slightly lumpy

What Helps

• Wear a supportive, comfortable bra (or sports bra) during the most tender days
• Try warm or cool compresses for comfort
• Use over-the-counter pain relievers like ibuprofen or acetaminophen if appropriate for you
• Limit caffeine and high-salt foods, which may worsen breast tenderness for some people

If the soreness tracks your monthly cycle or lines up with puberty or perimenopause, hormonal changes may be the
underlying cause.

3. Pregnancy and Early Breast Changes

For many people, sore nipples are one of the very first signs of pregnancy. Rising levels of estrogen, progesterone,
and other hormones prepare breast tissue for milk production, and your nipples and areolas can become more sensitive,
darker, and sometimes downright painful.

Typical Symptoms

• Sensitive, tingly, or sore nipples, often in the first trimester
• Darker or larger areolas
• Breasts feel fuller, heavier, or swollen

What Helps

• Switch to a supportive, non-underwire maternity or soft bra
• Use breathable cotton fabrics and avoid anything scratchy
• Ask your prenatal provider about safe pain relief options if needed

Pregnancy-related soreness usually improves as your body adjusts, although sensitivity may come and go throughout
pregnancy and breastfeeding.

4. Breastfeeding or Pumping

Breastfeeding (or chestfeeding) is one of the most common reasons for sore nipples. In the early days, it’s very
normal for nipples to feel tender as your skin adapts. Persistent cracking, bleeding, or deep pain, however, often
signals a problem with latch, position, or an underlying infection.

Typical Symptoms

• Tenderness or burning during or after feeds
• Cracked, bleeding, or scabbed nipples
• Sharp, shooting pains deeper in the breast (possible blocked duct or mastitis)

What Helps

• Have a lactation consultant or trained nurse check the baby’s latch and your positioning
• Apply expressed breast milk or a purified lanolin ointment after feeds
• Let nipples air-dry; avoid harsh soaps and alcohol-based products
• Consider hydrogel pads or breast shells to reduce friction
• See a healthcare professional promptly if you have fever, chills, or a hot, red area on the breast (possible mastitis)

Mild soreness at first is common, but breastfeeding shouldn’t stay extremely painful. Early help can make a big
difference in both comfort and milk supply.

5. Skin Conditions and Allergies (Eczema, Contact Dermatitis)

The skin on your nipples is delicate, and it can react to allergens or irritants just like the rest of your body.
Soaps, scented body washes, laundry detergents, lotions, or even the fabric dye in a new bra can trigger contact
dermatitis. People with eczema or psoriasis may also develop patches on or around the nipples.

Typical Symptoms

• Itchy, burning, or stinging nipples
• Red, dry, flaky, or scaly patches on or around the nipple
• Symptoms may flare after using a new product or wearing new clothing

What Helps

• Switch to fragrance-free, hypoallergenic body and laundry products
• Choose soft, breathable fabrics like cotton instead of synthetic, scratchy materials
• Use gentle, dermatologist-recommended moisturizers
• Talk with a healthcare professional about medicated creams if over-the-counter options don’t help

If soreness improves after you stop using a particular product or change fabrics, an irritant or allergy was probably
part of the problem.

6. Infections (Yeast, Mastitis, and Others)

Infections in or around the nipple can cause significant pain. Breastfeeding parents often deal with thrush
(a yeast infection) or mastitis (inflammation and infection of breast tissue). But anyone can develop a skin infection,
especially if the skin is cracked or damaged.

Typical Symptoms

• Bright red, shiny, or very sensitive nipples (thrush)
• Itching or burning that doesn’t improve with simple moisturizers
• Breast redness, warmth, swelling, or a firm, painful area (mastitis)
• Fever, chills, or flu-like symptoms with breast pain

What Helps

• See a healthcare professional for proper diagnosis
• Antifungal medications for yeast infections, often for both parent and baby if breastfeeding
• Antibiotics and continued, frequent milk removal (breastfeeding or pumping) for mastitis
• Good breast hygiene, frequent changing of breast pads, and allowing the area to fully dry

Untreated infections can become more serious, so don’t hesitate to get medical care if you suspect one.

7. Sexual Activity and Nipple Stimulation

Nipple play during sex can be fununtil it’s not. Vigorous sucking, biting, or rubbing (with hands, clothing, or toys)
can irritate the skin, especially if there’s not enough lubrication or if nipple jewelry is involved.

Typical Symptoms

• Soreness or tenderness after sexual activity
• Mild redness or surface irritation
• Occasionally, small abrasions or cracks if things got a bit too intense

What Helps

• Take a break from intense nipple stimulation to let skin heal
• Use lubricants or moisturizers to reduce friction during future activity
• Communicate with your partner about what’s comfortable (your nipples will thank you)

If soreness is clearly linked to sexual activity and goes away after a short rest, it’s usually nothing seriousbut
repeated irritation can set you up for infections or fissures, so give your nipples some recovery time.

8. More Serious Causes: Paget’s Disease and Breast Cancer

Most nipple pain is caused by something minor and fixable, but occasionally, sore nipples can be a sign of a more
serious condition such as Paget’s disease of the breast or breast cancer. This is rare, but important to know about.

Typical Symptoms

• Persistent crusting, flaking, or scaling of the nipple or areola
• A sore or ulcer on the nipple that doesn’t heal
• Nipple flattening or inversion that’s new for you
• Bloody or clear nipple discharge (not from breastfeeding)
• A lump or thickened area in the breast or underarm

What Helps

• Schedule a prompt evaluation with a healthcare professional
• They may recommend a clinical breast exam, imaging (like a mammogram or ultrasound), and sometimes a biopsy
• Early diagnosis usually leads to more treatment options and better outcomes

While it’s easy to hope that pain is “just irritation,” it’s always better to get suspicious symptoms checked rather
than worry silently.

Self-Care Tips for Sore Nipples

No matter the cause, some basic strategies help most types of nipple soreness:

• Choose soft, supportive bras that fit well (no digging underwires or scratchy seams)
• Use gentle, fragrance-free cleansers or just warm water on the nipple area
• Pat dry rather than rubbing with towels
• Avoid tight, rough clothing while the skin is healing
• Track patternsnote where you are in your cycle, recent sexual activity, workouts, or new products

If soreness sticks around, worsens, or comes with other concerning symptoms, that’s your cue to call your healthcare
professional. You don’t have to figure it all out alone.

Living With Sensitive or Sore Nipples: Real-World Experiences

On paper, sore nipples look like a tidy list of causes and treatments. In real life, it can feel a lot messier.
For many people, nipple pain shows up at the most inconvenient timesright when you’re finally into a fitness routine,
just after bringing a newborn home, or during a new relationship when you really don’t want to say,
“Can we please pause, my nipples hurt.”

One common experience is the “mystery soreness” that shows up with exercise. You buy new workout gear, hit the treadmill,
and everything feels fineuntil you step into the shower later and discover your nipples now feel like they’ve done a
marathon of their own. Often, people blame the water, but the real culprit is tiny, repeated friction from fabric.
A simple fix can be switching to a seamless sports bra, using nipple covers, or applying a thin layer of petroleum jelly
before you run. It’s not glamorous, but neither is wincing your way through a post-workout shower.

Breastfeeding stories are another big category. New parents often describe those first days as a confusing mix of
“is this normal?” and “why did no one tell me this might hurt?” Mild tenderness in the beginning can be normal, but
sharp pain, cracking, or bleeding isn’t something you just have to “push through.” Many people find that a quick
check with a lactation consultant changes everything: small tweaks in how the baby latches, how you hold them,
or how often you switch sides can turn agonizing feeds into something manageable or even comfortable again.

For others, sore nipples are closely tied to the menstrual cycle. If you’re someone who already tracks your periods,
adding nipple and breast symptoms to your app or calendar can be surprisingly helpful. Over a couple of months,
you may notice a pattern: maybe your nipples hurt three to five days before your period, then calm down. Knowing that
pattern ahead of time lets you preparewear softer bras, keep pain relievers handy if they’re safe for you, and
remind yourself, “Okay, this is annoying, but it usually goes away in a few days.”

People in perimenopause describe another version: nipples that suddenly feel hypersensitive out of nowhere. Hormones
fluctuate more unpredictably during this time, and breast tenderness can be part of that roller coaster. For some,
adjusting hormone replacement therapy (if they’re on it) or changing lifestyle factorslike stress management, sleep,
and exercisecan help. The key is bringing it up with a clinician, even if it feels like a small complaint.
If nipple pain is impacting your comfort or your sex life, it’s worth a conversation.

There are also the stories that start with, “I ignored it for too long.” Maybe someone noticed one nipple was always
sore, or there was a flaky patch that never quite healed. They kept assuming it was irritation or eczema until they
finally got it checkedand discovered something more serious, like Paget’s disease of the breast. The takeaway from
those stories isn’t to panic; it’s to listen to your body. Pain or skin changes that don’t improve deserve professional
attention. Early evaluation doesn’t just catch serious problems sooner; it can also offer peace of mind when the cause
turns out to be something minor and easily treated.

Finally, there’s the emotional side. Sore nipples can affect how you feel about movement, touch, and intimacy.
If it hurts to hug, run, or enjoy sex, it’s easy to feel frustrated with your body. That’s where communication and
self-compassion matter. Letting a partner know what’s comfortable, asking for gentler touch, using more lube,
or taking breaks isn’t being “difficult”it’s basic body respect. And if something about your soreness worries you,
reaching out to a healthcare professional is not overreacting; it’s proactive self-care.

The bottom line: sore nipples are common, but they’re not something you just have to live with indefinitely.
Between simple changeslike better fabrics and gentler productsand professional support when needed, most people
can get back to a place where their nipples are no longer the loudest thing they feel all day.

Takeaway

Sore nipples can stem from friction, hormones, pregnancy, breastfeeding, skin conditions, infections, sexual activity,
or, more rarely, serious conditions like Paget’s disease or breast cancer. Many causes are minor and easy to fix with
small lifestyle changes and good nipple care. But persistent pain, discharge, or visible changes deserve a professional
evaluation. If your nipples are trying to tell you something, it’s worth listening.