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

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

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

The most significant external factor affecting skin aging 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 fibers 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, make sure to wear a broad-spectrum sun protection (UVA/UVB) with a minimum SPF 30, a hat, and possibly UV-protective clothing to shield your skin from the impact of UV rays.

Step No. 2: Avoid wearing makeup.

It is recommended to avoid wearing makeup if you plan on exercising 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 nothing on the other half. Skin parameters were measured before and after a 20-minute treadmill exercise.

Sebum levels significantly increased after exercise on makeup-applied areas compared to non-makeup areas. It is known that excessively high sebum levels pose a risk of pore blockage and thus ofthe formation of comedones. Therefore, wearing makeup during sports can potentially lead to the development of pimples.

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

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

Step No. 1: Take a shower.

It is important to wash after exercise for several reasons, including the removal of sweat which can harbor pathogens and cause irritations in some individuals, the odor 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 of fragrance and sulfate, and to rinse with lukewarm to cold water for the benefits it provides to the entire body. You can then proceed to your usual routine (toning lotion, serums, moisturizing cream, sunscreen).

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

Step #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 them 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, performed daily after bathing, can prevent a callus from becoming uncomfortably large. Applying 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 will 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).