Sore nipples most often result from friction, a poor breastfeeding latch, or skin irritation, and the fastest relief comes from addressing the root cause while protecting the damaged skin as it heals. A few drops of expressed breast milk rubbed into the nipple after feeding is one of the simplest and best-supported remedies. A 2014 review found that applying nothing or just expressed breast milk was equally or more beneficial for short-term nipple pain than lanolin ointment. Beyond that first step, what helps most depends on why your nipples are sore in the first place.
Fix the Latch First
For breastfeeding parents, a shallow latch is the single most common cause of nipple pain and damage. When a baby latches only onto the nipple instead of taking a deep mouthful of breast tissue, the nipple gets compressed and dragged with every suck. Stanford Medicine’s breastfeeding resources describe the difference clearly: in a good latch, the baby’s lips flare open at an angle greater than 120 degrees, and the lower lip covers more of the areola than is visible above the upper lip. In a poor latch, the lips close to less than 90 degrees and the lower lip sits just below the nipple.
A deep latch means the baby’s tongue and lower jaw can compress the milk-rich tissue beneath the areola rather than grinding against the nipple itself. If you’re seeing lipstick-shaped creasing on your nipple after a feed, hearing clicking sounds, or feeling a pinching sensation that doesn’t ease after the first few seconds, the latch is likely too shallow. Unlatching (slip a finger into the corner of the baby’s mouth to break suction) and re-latching is worth doing every time until it feels right.
Expressed Breast Milk and Moist Healing
Breast milk contains antibodies and a compound called epidermal growth factor that promotes skin cell repair. After each feeding, express a few drops, rub them gently over the nipple and areola, and let the area air dry briefly before covering. There’s no risk of allergic reaction, which gives it an advantage over topical creams. The Breastfeeding Network notes that to date, no treatment has been shown to be more effective than expressed breast milk for healing cracked nipples.
One caveat: if you suspect a yeast infection (thrush), the warm, moist environment created by leaving milk on the skin could potentially encourage fungal growth. In that case, keeping the area clean and dry is a better strategy until the infection is treated.
Hydrogel Pads vs. Lanolin
Lanolin cream has been the go-to recommendation for years, but hydrogel dressings may work better. A randomized controlled trial of 106 breastfeeding mothers found that hydrogel pads produced significantly greater pain reduction by day 10 and day 12 compared to lanolin. Women using hydrogel pads also stopped needing treatment sooner. Perhaps most striking: the lanolin group had eight breast infections during the study, while the hydrogel group had none.
Hydrogel pads work by keeping the wound moist (which speeds skin repair) while providing a protective cushion between your nipple and clothing. They’re available without a prescription at most pharmacies. If you do use lanolin, choose a purified, medical-grade version and apply a thin layer after feeding. Either option should be applied to clean skin.
Saline Soaks for Cracked Skin
A warm saline soak can reduce soreness and support healing of cracked or fissured nipples. Mix half a teaspoon of Epsom salt into one cup of warm water. Soak each nipple for about five minutes, twice a day, for up to three days. Rinse with plain water and let the skin air dry afterward. This is a gentle, low-cost option that works well alongside other treatments.
When Soreness Points to Something Else
Nipple pain that persists despite a good latch, or that appears suddenly after weeks of comfortable breastfeeding, often signals a condition that needs specific treatment.
Thrush
A yeast infection shared between parent and baby causes nipples that look pink, shiny, flaky, or blistered. You may feel shooting or burning pain deep in the breast during or after feeds. The baby often has white patches on the inside of their cheeks, tongue, or gums. Both parent and baby need to be treated at the same time to prevent passing the infection back and forth.
Mastitis
Mastitis feels like a sore, hot area in the breast, but it comes with flu-like symptoms: fever, chills, body aches, nausea, or fatigue. The skin may look pink or red, and you might notice a yellowish discharge from the nipple. This is a bacterial infection that typically requires antibiotics.
Plugged Ducts
A plugged duct feels like a tender lump or knot in one breast. It happens when milk doesn’t drain properly and pressure builds behind the blockage. Warmth, gentle massage, and continued breastfeeding or pumping usually resolve it within a day or two.
Vasospasm
If your nipple turns white or blue after feeding and you feel a burning or throbbing pain, you may be experiencing vasospasm, a sudden narrowing of blood vessels in the nipple. It’s more common in people with Raynaud’s phenomenon or in cold environments. The Royal Women’s Hospital recommends keeping nipples warm at all times: apply a warm compress immediately after feeding, wear an extra layer of clothing, avoid sudden temperature changes, and don’t air-dry your nipples. Magnesium supplements (300 to 600 mg daily) can help relax blood vessels. If warmth and magnesium aren’t enough, a prescription medication may be appropriate.
Tongue Tie
When a baby’s tongue is restricted by a tight or short band of tissue underneath, they can’t extend it far enough to latch deeply. This often causes persistent pain, damaged nipples, and sometimes poor milk transfer. A trained provider can evaluate and, if needed, release the tissue in a quick in-office procedure.
Prescription Options for Severe Cases
When nipple damage is significant, involves infection, or hasn’t responded to basic care, a compounded prescription ointment known as all-purpose nipple ointment (APNO) is sometimes recommended. Developed by pediatrician Jack Newman, it combines an antibiotic, a mild steroid to reduce inflammation, and an antifungal. It requires a prescription and is prepared by a compounding pharmacist. It’s designed to cover multiple potential causes of nipple pain at once, which is useful when the exact cause isn’t clear.
Pump Flange Fit
If you’re pumping and experiencing soreness, the flange (the cone-shaped piece that sits against your breast) may be the wrong size. A flange that’s too small compresses the nipple against the tunnel walls, while one that’s too large pulls in excess areola tissue. Your nipple should move freely in the tunnel without rubbing the sides, and you shouldn’t see the areola being pulled deeply in with each suction cycle. Many pump brands offer flanges in multiple sizes, and some companies sell measuring tools. Turning down the suction to the lowest effective setting also helps.
Sore Nipples From Exercise and Friction
Nipple soreness isn’t exclusive to breastfeeding. Runners, cyclists, and other athletes commonly develop what’s called jogger’s nipple, caused by repetitive friction between clothing and skin. One study found that nearly 36% of runners logging more than 40 miles per week experienced nipple chafing. Cold weather makes it worse because nipples become more erect and vulnerable to rubbing, and sweat-soaked shirts that cling to the chest increase friction.
Cotton is the worst offender. It absorbs moisture, gets heavy, and sticks to skin. Switch to lightweight, moisture-wicking fabrics that pull sweat to the outer surface of the shirt where it evaporates. A snug-fitting shirt reduces the back-and-forth fabric movement that causes chafing. For extra protection, apply adhesive bandages, nipple guards, or a thin layer of petroleum jelly over the nipples before exercise. A well-fitting sports bra adds another layer of protection.
If chafing has already happened, clean the area gently, apply a healing ointment like petroleum jelly or a fragrance-free moisturizer, and cover with a soft bandage until the skin heals. Avoid further friction during recovery.