Hi, I’m Eliza, an IBCLC (International Board Certified Lactation Consultant), mother of 3, and founder of Tender Loving Milk. I’ve been there: early feeds, joy, and then suddenly ouch, sore nipples. Pain can make feeding feel hard and even make you dread latch-time.

Let’s break down what’s happening, how to heal and prevent it, what not to do, and finally introduce something I developed that helped me.

What’s the difference between a sore nipple, a blister, and a bleb?

Understanding the differences helps you treat (and prevent) them better:

Sore nipple: general tenderness, cracking, rawness, or stinging pain during or after feeds. Commonly caused by a shallow latch, friction, incorrect flange size, hormonal sensitivity, etc.
Nipple blister (also called a nipple bubble): a raised fluid-filled area on the nipple surface (like a blister) often caused by trauma from feeding (e.g., baby’s latch, high vacuum) or a shield/pump. The skin may blister instead of just cracking.
Nipple bleb (also “milk bleb” or “milk blister”): a white or yellow spot on the tip or around the areola that’s often a blocked pore or duct rather than open skin trauma. It can be painful or tender and may require gentle breaking or massage (under guidance) to clear.

Knowing which you’re dealing with helps guide what to do (and what NOT to do).

Why are my nipples sore? The most common causes (and how to fix them)

Here are things I see a lot in my practice and things you can check:

1) Shallow latch / poor positioning
If the baby doesn’t take enough of the breast tissue, the nipple takes the brunt of friction and pressure instead of being drawn into the baby’s soft palate. That’s a recipe for soreness.

Tip: Aim for a deep latch: baby’s chin touches breast first, nose clear, mouth wide, nipple pointing toward the roof of baby’s mouth. Use a laid-back breastfeeding position to encourage a deep latch. Here is a reel of me explaining why baby’s positioning might be affecting the latch.

2) Incorrect flange size (if pumping) or using suction devices incorrectly
If you’re pumping (or using suction-type devices) and the flange is too small, too big, or the nipple is rubbing the side, you can get trauma. Plus, devices like the Haakaa (which use suction/collector cups) might pull the skin in a way that aggravates cracks or blisters rather than help.

Tip: Make sure your flange size is right. Your nipple moves freely in the tunnel, is not rubbing sides, and the funnel diameter allows some areola to move with the pump, but not too much. I explain more in this reel - go check it out.

3) Hormonal sensitivity / menstruation / engorgement
Your nipples may be more tender around your period, or when you’re engorged or just returning to feeding after a break. The tissue is more fragile, the skin more sensitive.

Tip: Be extra gentle at those times. Consider extra rest, a cold compress, less aggressive pumping, and a careful latch.

4) Infections / thrush / vasospasm / high intra-oral vacuum
Sometimes what looks like “just soreness” is something more, such as thrush, cracked skin from vasospasm.

Tip: If soreness persists despite good latch, good technique and a period of rest, seek professional help (an IBCLC or breastfeeding clinic).

5) Skin trauma, pumping misuse, friction/abrasion
Even things like rough fabrics, tight bras, or repeated rubbing (e.g., from shields, suction cups) can cause or prolong soreness.

Tip: Choose soft cotton bras, avoid tight underwire right after feeding, change breast pads frequently, and air-dry for a few minutes if that works for you.

What not to do (these are common traps)

Don’t rely solely on lanolin or assume it fixes every sore nipple: A study comparing breast milk vs lanolin found that breast-milk rubbing healed sore nipples faster than lanolin in that trial. PubMed
Don’t over-use suction-collector cups (Haakaa, etc.) or use with pain: If you’re sore, letting a suction cup pull at your nipple may worsen cracks/blisters. There are not enough studies on breast health from the prolonged pull of the areola and nipple into the silicone suction collector device.
Don’t assume silver cups/protectors are miracle cures: Some mothers use silver nipple cups (especially those marketed for cracked nipples). One survey found many mothers thought they helped; however, statistically, there was no difference in nipple fissure frequency compared to mums who didn’t use them. ResearchGate. Also, unless the device uses ionised silver, the antimicrobial/clinical benefits may be limited compared to hospital-grade silver dressings.
Don’t keep feeding/pumping the same way if pain continues: Pain is a sign that something needs adjusting. Continuing the same trauma just delays healing.

Extra healing tips you’ll love

Epsom salt soak: If you’re managing soreness, cracked nipples, or blebs, an epsom salt warm soak (5-10 minutes) can help relax the tissue, ease pain, and support circulation. (Check with your IBCLC if you have any open wounds or are pumping a lot.)
Cold compress / chilled pads between feeds: Yes, cool relief is soothing. I personally prefer cold hydrogel pads on inflamed or sore nipples (rather than warm) because the cold reduces pain and slows the inflammation. (And many mums find it more comfortable.)
Air out the nipple when safe: After feeding, if you can let some air reach the nipple for a minute (in a safe and private space), it helps skin rest.
Gentle expressed breast-milk drops: A few drops of your own milk can act as a gentle protective layer on cracked skin before you put on a pad. Some research indicates breast milk can work as well or better than lanolin. PubMed+1
Check latch frequently: Even experienced breastfeeding mums benefit from periodic latch-checks. Babies grow, your breast shape changes (engorgement, growth spurts), and things can shift.
Pump/flange care: Ensure flange cleanliness, correct size, and that the suction/pressure is not set too high. If your nipple is swollen or raw, consider manual expression or gentler options until it heals.

Introducing: Tender Hydrogel Pads for Sore Nipples

When I was developing Tender Hydrogel Pads for Sore Nipples, I needed to test the prototypes. The only problem? My toddler was latching so beautifully at that time, and I did not experience any cracks, soreness, or anything to test on!

Then one day, fate stepped in. My little one accidentally tugged my nipple during a feed, and to make things more “fun,” my period was just around the corner, a time when nipple sensitivity naturally increases due to hormonal changes. Suddenly, I found myself wincing with every latch.

It hurt. I felt deflated, but also secretly relieved. I finally had the perfect (though painful) opportunity to test the product I had poured so much research and heart into.

The moment I placed the chilled Tender Hydrogel Pad on my sore nipple, I felt an instant cooling relief. It eased the painful sensation.

After all the research, experiencing soreness myself and working with many mums, I launched Tender Hydrogel Pads for Sore Nipples (Lanolin-Free • Odour-Free • Instant Cooling Relief • Clinically Inspired) - personally tried and tested.

Why hydrogel?

Hydrogel dressings create a moist healing environment, which has been shown to help wounds heal faster and with less pain compared to dry healing. PMC+1
They provide a cooling effect due to high water content, great for sore nipples. thewounddocs.com+1
Studies show hydrogel sheet dressings significantly improve healing outcomes in epithelial wounds (84% healed vs 54% with standard gauze in one small RCT). journals.cambridgemedia.com.au

Key benefits of Tender Hydrogel Pads:

Instant cooling & pain relief between feeds
Lanolin-free & odour-free (safe for you and your baby’s taste)
Promotes moist healing: protects cracks, blisters, and blebs while letting the skin repair
Single-use, hygienic pouches: easy to keep in your handbag or fridge for extra chill
Developed by a mum & IBCLC who gets it

Why this matters & how to stay ahead

Sore nipples are more than just “uncomfortable”, they can impact your breastfeeding journey, your confidence, your mood, and your baby’s feeding comfort. But the good news: with good latch and care, correct equipment (like proper flange), and protective healing tools (like hydrogel pads), you can move from pain to comfort. I’ve walked this path three times and supported hundreds of mums through it.

If you’re keen to learn more and prevent sore nipples before they happen, I also offer:

My upcoming Breastfeeding & Babywearing Workshop — we cover latch, positioning, babywearing for feeding on the go, deep-latch technique, and more.
My Pumping 101 Workshop — for pumping mums: how to choose the right flange, avoid damage, keep supply up, make pumping comfortable.
1-on-1 lactation support plus our 7-day text support for post-consultation (because going solo shouldn’t mean going unsupported).

If you’re dealing with sore nipples, it’s not just “part of breastfeeding you have to endure”. It’s a signal that something needs to be tweaked, and the tweaks + care can make all the difference. Deep latch, correct flange fit, gentle skin care, cooling relief, and a bit of rest = healing.

And if you’d like to try a product made with your comfort in mind (and scientifically inspired), consider Tender Hydrogel Pads. You deserve comfort, healing, and to enjoy breastfeeding rather than dread it.

You’re doing an amazing job, and your body, your baby, and your experience matter.

Love,
Eliza (IBCLC, Founder of Tender Loving Milk + mum of 3)

Sore Nipples While Breastfeeding: What’s Really Going On & What You Can Do