‘Chicken Skin’: How To Get Rid of Bumps on Your Arms

Certain words or phrases come to mind for describing ideal skin. Soft or silky smooth, for example. So, if you rub your arms and instantly think bumpy … well, that’s probably not the desired texture.

Odds are, you’re among the many millions of people dealing with keratosis pilaris, or KP. The good news? The skin condition is harmless and typically manageable, says dermatologist Matthew Janik, MD.

Here’s what you need to know about those rough bumps — and how to soften them up.

What causes red bumps on your arms?

KP occurs when keratin, a protein in skin, builds up around your hair follicles, says Dr. Janik. The bumps you see (and feel) are collections of dead skin cells blocking your pores.

Long ago, KP earned the nickname “chicken skin,” given its similarity to the surface of a freshly plucked bird. The bumps can be shades of white, brown or red, which can make them very noticeable.

These spots most often form on your upper arms, where there’s a high concentration of hair follicles. But they can show up on other areas of your body, too, including your cheeks, thighs and buttocks.

KP is most common in babies, teenagers and young adults. Sometimes, it has staying power and can linger into your 30s and beyond.

Factors that increase your chances of developing the condition include:

• Other skin conditions (like eczema)
• Excess weight
• Asthma
• Genetics

How to get rid of bumps on your arms

KP often clears up over time, but there are ways to reduce the symptoms for those who don’t want to wait. Dr. Janik offers some suggestions to banish the bumps.

Use moisturizers

Dry skin doesn’t shed dead skin cells as efficiently, which can bring skin bumps and roughness. The solution? Moisturize! Look for over-the-counter skin lotions or creams that feature any of the following ingredients:

• Ceramides: These proteins help your skin hold onto moisture. Moisturizers with ceramides can help reduce skin roughness from KP. (Ceramides also help with eczema, so it’s a good choice if you’re dealing with both skin issues.)
• Urea: This naturally occurring compound helps dissolve the keratin protein gumming up follicles. It’s in many drugstore moisturizers. A doctor can also prescribe creams with a higher concentration of urea.
• Ammonium lactate: This ingredient also helps dissolve the buildup that causes bumps and redness. Ammonium lactate can be a little bit sticky, so it’s not everyone’s first choice. But if you don’t have luck with ceramides or urea, it’s worth a shot.
• Salicylic acid: Similar to ammonium lactate, salicylic acid may break down or dissolve keratin plugs within a hair follicle. This product could be a little irritating for those with sensitive skin.

Take shorter and cooler showers

It may sound nonsensical, but spending too much time in the shower can dry out your skin.

“Hot water and long showers can strip away the skin’s natural oils,” explains Dr. Janik. “That can leave your skin drier and make KP bumps feel rougher and look a lot more noticeable.”

Keeping your showers brief and the water lukewarm will better protect your skin barrier and help minimize symptoms. It’s best to use mild exfoliating soap or body wash while you’re lathering up, too.

Use a humidifier

KP is often worse in dry climates or during winter (as cold air is drier). Running a humidifier can add much-needed moisture to the air when you’re in a low-humidity environment.

Avoid tight clothes

Friction is not a friend of your skin — and that’s especially true if you’re dealing with KP.

Tight-fitting clothes may rub and irritate your skin to make bumps look redder and feel a bit rougher. Snug garments may also trap sweat and heat against your skin, creating more aggravation.

“Wearing clothes that are softer and fit a little looser, especially in areas where KP tends to flare up, can help reduce symptoms,” says Dr. Janik.

Laser treatment

Laser treatment may be something to consider if your KP is persistent, very noticeable (like on your face) or simply not improving. The in-office procedure can be done to minimize skin redness and roughness.

Results aren’t permanent, and the cosmetic treatment can be costly. Talk to a dermatologist about whether it’s right for you.

How quickly can you get rid of KP?

KP symptoms usually improve gradually, so patience is key, Dr. Janik emphasizes. Most treatments take weeks or even months of consistent use to make a noticeable difference. Symptoms may likely return if therapy is stopped completely, too.

Expect some trial and error to see what works best for your skin. A dermatologist can help you get a plan in place.

“Many people need to test different combinations of moisturizers and application frequency to find an approach that improves the bumps without causing irritation,” notes Dr. Janik. “You can get results, but it takes time.”