Before and after exercise: how to take care of your skin?

Generally, there is much discussion about post-exercise skincare routines, particularly in relation to showering. However, although less well-known, the steps to take before exercising are equally important in order to avoid potential skin repercussions and to best prepare the skin for physical activity.

Step No. 1: Wear sun protection if you are participating in outdoor sports.

The most significant external factor affecting skin ageing is the ultraviolet radiation from sunlight. The energy from UV rays is absorbed by skin cells and generates free radicals, which cause oxidative stress and damage various molecules, including DNA.

Furthermore, these free radicals damage the dermal fibres of the skin, such as collagen and elastin. Consequently, skin that is exposed to the sun for prolonged and repeated periods can exhibit an increase in wrinkles and lose its radiance. Therefore, ensure you wear a broad-spectrum sun protection (UVA/UVB) with a minimum SPF 30, a cap, and possibly UV-protective clothing to shield your skin from the impact of UV rays.

Step No. 2: Avoid wearing makeup.

It is advisable to avoid wearing makeup if you plan to engage in physical activity or to thoroughly remove your makeup depending on the time of day. Indeed, a study conducted by Dongsun PARK and his colleagues aimed to evaluate the effects of using a creamy foundation on the skin's condition during physical activity. To do this, students applied a cream foundation to one half of their face and left the other half bare. Skin parameters were measured before and after a 20-minute exercise on a treadmill.

Sebum levels significantly increased after exercise on the areas with makeup compared to the areas without makeup. It is well known that an excessively high level of sebum poses a risk of pore blockage and therefore ofthe formation of comedones. Therefore, wearing makeup during sports can potentially lead to the development of spots.

Several websites recommend hydrating the skin before exercise with a moisturising cream or mist. However, studies have proven that sport increases skin hydration, particularly through the production of sweat. Although the application of a moisturising cream remains recommended for dry skin, it is not a step specific to the pre-workout routine.

After engaging in intense physical exertion, it is essential to care for your skin to fully reap the skin benefits that exercise provides, and to avoid counteracting them with adverse effects.

Step No. 1: Take a shower.

It is important to wash oneself after exercise for several reasons, including the removal of sweat which can harbour pathogens and cause irritations in some individuals, the odour that bacteria can produce, and the unpleasant sensation of sweat on the skin.

Therefore, in order not to disrupt the skin's pH, it is recommended to use gentle soaps with a physiological pH, free from fragrance and sulphate, and to rinse with lukewarm to cold water for the benefits it provides to the whole body. You can then proceed to your usual routine (toning lotion, serums, moisturising cream, sun cream).

Furthermore, it is also recommended to wait at least one hour before showering, as due to the time it takes for heat to dissipate, perspiration continues even during the recovery phase.

Step No. 2: Taking care of your feet after sports.

An active lifestyle often leads to the formation of hyperkeratotic lesions, such as corns and calluses. The formation of corns and calluses is a natural attempt by the skin to compensate for pressure, friction and other forms of local irritation by increasing its thickness in areas subjected to excessive mechanical stress. Initially, this thickening of the skin is beneficial, but over time, it accumulates and becomes a source of morbidity, leading to increased pressure and discomfort.

If you notice any on your feet, it is possible to reduce them by carefully using an abrasive, such as a pumice stone, to remove or lessen the lesion after first soaking the foot in warm soapy water. This quick and gentle treatment, carried out daily after bathing, can prevent a callus from becoming uncomfortably large. The application of lotions and creams afterwards is beneficial for maintenance. Moreover, studies have shown that the topical application of vitamin A and tea tree oil can cause the softening and peeling of the cornified epithelium.

Step No. 3: Use a deodorant.

A study found that certain microorganisms may prefer environments rich in sweat, such as Staphylococcus epidermis, which has been found to be one of the culprits behind the smell of sweat. To rebalance the skin microbiota, you can use a deodorant. Indeed, deodorants contain anti-microbials like essential oils, which then reduce the quantity of less appreciated bacteria.

• GROUIOS G. Corns and calluses in athletes’ feet: a cause for concern. The Foot (2004).

• NAGARAJAN N. & al. Understanding the microbial basis of body odor in pre-pubescent children and teenagers. Microbiome (2018).

• KALAN L.R. & al. Sweat and sebum preferences of the human skin microbiota. Microbiology Spectrum (2023).

• AIBARA H. & al. The potential of exercise on lifestyle and skin function: Narrative Review. JMIR Dermatology (2024).

• PARK D. & al. Influence of cosmetic foundation cream on skin condition during treadmill exercise. Journal of Cosmetic Dermatology (2024).