Keratosis pilaris might sound intimidating, but it’s actually one of the most common—and harmless—skin conditions out there. Often referred to as “chicken skin,” it shows up as tiny bumps, usually on the arms, thighs, or cheeks. Though it’s not dangerous, it can be frustrating, especially if you’re chasing smooth, even skin.
This post breaks down what keratosis pilaris is, why it happens, and how to manage it effectively with both home remedies and professional help.
What is Keratosis Pilaris?
Keratosis pilaris is a condition where keratin—a protein that protects the skin—builds up and blocks hair follicles. This causes small, rough bumps to form. While it’s completely benign, it can become more visible and irritating during certain seasons, especially in dry or cold weather.
It often affects:
- Children and teens, though adults can have it too
- People with dry skin, eczema, or other skin conditions
- Those with a family history (yes, it’s often genetic)
Causes of Keratosis Pilaris
The exact cause isn’t always clear, but there are a few well-known contributors:
- Excess keratin production, which clogs the follicles
- Genetics — if your parents had it, there’s a good chance you will too
- Dry skin — a common trigger, especially in winter
- Underlying conditions like atopic dermatitis or eczema
- Hormonal changes during puberty or pregnancy
While it’s not preventable for everyone, understanding the cause can help you manage it better.
Symptoms of Keratosis Pilaris
Most people with keratosis pilaris notice it before they feel it. While it’s not typically painful or itchy, the bumps can be stubborn and affect self-confidence—especially when they appear on visible areas.
Common symptoms include:
- Small, rough bumps that resemble goosebumps or sandpaper
- Redness or inflammation around the bumps
- Dry patches, especially in colder months
- Bumps that worsen with skin irritation or lack of moisture
They’re most often found on the upper arms, thighs, cheeks, and buttocks, though they can appear elsewhere.
Treating Keratosis Pilaris at Home
While there’s no cure, many people see improvement with consistent at-home care. Managing keratosis pilaris doesn’t require a medicine cabinet full of expensive products—just the right mix of exfoliation, moisture, and patience.
Exfoliation
Exfoliating helps remove dead skin cells and unclog the follicles, improving texture over time.
Here are a few gentle ways to do it:
- Use a chemical exfoliant with alpha hydroxy acids (AHAs) like lactic acid or glycolic acid
- Try salicylic acid if you’re prone to bumps and acne
- Avoid rough scrubs—they can make things worse by irritating the skin
- Limit exfoliation to 2–3 times per week to prevent overdoing it
Moisturizing
Hydration is key when dealing with keratosis pilaris. Keeping your skin moisturized helps soften the bumps and reduce flakiness.
Look for moisturizers that include:
- Urea – helps break down keratin buildup while hydrating
- Lactic acid – gently exfoliates and boosts moisture
- Ceramides – strengthen the skin barrier and lock in hydration
- Shea butter or coconut oil – nourish and smooth dry patches
Apply moisturizer immediately after showering to trap in moisture and prevent dry skin from triggering flare-ups.
Topical Treatments
For more stubborn cases, over-the-counter or prescription creams can help dissolve buildup and improve skin texture.
Options include:
- Topical retinoids – increase cell turnover and reduce follicle plugging
- AHAs or BHAs – exfoliate and smooth the surface
- Hydrocortisone cream (short-term use) – may reduce redness or inflammation
Stick to your treatment plan for several weeks to see consistent results. Improvements are gradual but worthwhile.
Professional Treatments for Keratosis Pilaris
When home care isn’t cutting it, dermatologists can offer more intensive solutions to manage keratosis pilaris.
Chemical Exfoliation
Dermatologists may recommend stronger chemical exfoliants than what you’ll find over the counter. These treatments help dissolve keratin buildup more effectively and can be part of a targeted skin care plan.
- Glycolic acid peels – remove dead skin cells and improve overall skin texture
- Salicylic acid peels – great for bumpy, acne-prone areas
- Lactic acid peels – gently exfoliate while hydrating the skin
These procedures are typically done in-office and require minimal downtime, though mild irritation or redness may occur.
Laser Therapy
Laser treatments are often used when keratosis pilaris causes significant redness or doesn’t respond to other methods.
Common options include:
- Pulsed dye laser (PDL) – targets redness and inflammation
- Fractional lasers – improve skin texture and stimulate collagen
- Intense pulsed light (IPL) – may reduce discoloration over time
While effective, laser therapy usually requires multiple sessions and isn’t a one-size-fits-all solution. A consultation with a dermatologist can determine if it’s the right choice.
Prescription Medications
In more persistent cases, prescription-strength creams may be needed. These are especially helpful for people with sensitive skin or co-existing conditions like eczema.
Options may include:
- Tretinoin or adapalene – topical retinoids to improve skin cell turnover
- Topical steroids – to calm inflammation during flare-ups (short-term use only)
- Urea-based treatments – at higher concentrations for more intensive smoothing
Always follow your provider’s guidance closely—stronger products can be irritating if overused.
Lifestyle Changes to Improve Keratosis Pilaris
Your daily habits can make a surprising difference in managing keratosis pilaris. Simple adjustments to what you eat, wear, and how you handle stress may help reduce flare-ups and support healthier skin overall.
Diet and Nutrition
While there’s no magic food to cure keratosis pilaris, certain dietary choices can support skin health from within:
- Omega-3 fatty acids (found in fish, flaxseeds, walnuts) help fight inflammation
- Vitamin A and E support skin regeneration and repair
- Hydration is essential—drink water consistently throughout the day
- Limit processed foods and excess sugar, which may contribute to skin issues
Eating for your skin doesn’t have to be restrictive—it’s about balance and supporting your body’s natural repair systems.
Clothing Choices
Friction can worsen keratosis pilaris, especially on areas like the upper arms or thighs.
To avoid unnecessary irritation:
- Choose loose-fitting, breathable fabrics like cotton
- Avoid tight leggings, synthetic sleeves, or rough textures
- Change out of sweaty workout clothes promptly
- Wash clothes with fragrance-free detergents to reduce potential irritation
Comfort isn’t just a luxury—it’s part of your skin care strategy.
Managing Stress
Stress may not directly cause keratosis pilaris, but it can exacerbate flare-ups and disrupt your overall skin health.
Here’s how to manage it:
- Practice mindfulness or meditation daily—even 5 minutes helps
- Incorporate physical activity like walking, yoga, or swimming
- Maintain a consistent sleep schedule to support skin regeneration
- Limit caffeine and alcohol, especially during high-stress periods
- Give yourself permission to rest—stress reduction is self-care, not indulgence
Lower stress = calmer skin. Your bumps might not vanish overnight, but your body (and mind) will thank you.
Managing Keratosis Pilaris in Specific Areas
Not all keratosis pilaris shows up the same way. Its appearance and severity can differ depending on where it develops. Adapting your care by location can improve results.
Face
- Use gentle exfoliants like lactic acid or enzyme-based cleansers
- Avoid scrubs or overuse of retinoids that may trigger redness or peeling
- Keep the area moisturized with non-comedogenic creams
- Consider seeing a dermatologist for a customized regimen
Facial skin is more delicate—less is often more here.
Arms
The upper arms are one of the most common places for keratosis pilaris, especially in teens and young adults.
Tips for smoother skin on the arms:
- Use a salicylic acid or lactic acid body wash 2–3 times per week
- Follow up with a urea-based moisturizer while skin is still damp
- Gently exfoliate with a soft cloth—skip the scrubbing gloves
- Avoid picking at bumps to reduce the risk of scarring or irritation
Consistency is key. Regular maintenance usually leads to visible improvement.
Thighs
The thighs are prone to friction, especially in warmer months or during workouts, making keratosis pilaris flare-ups more likely.
Care tips include:
- Wear breathable, loose-fitting clothes to reduce rubbing
- Apply moisturizer twice daily, especially after showering
- Use a chemical exfoliant once or twice a week to minimize buildup
- If shaving the area, always use a sharp razor and soothing aftercare
Hydration and gentleness go a long way when it comes to treating bumps on the thighs.
Natural Remedies for Keratosis Pilaris
Some people prefer to supplement their routines with natural ingredients. While results vary, these gentle options can be soothing additions to your care plan.
Coconut Oil
Coconut oil is a go-to for many due to its moisturizing and anti-inflammatory properties. While it won’t “cure” keratosis pilaris, it can help soften the skin and reduce irritation.
How to use:
- Apply to damp skin after bathing to lock in moisture
- Use it alone or mix with a few drops of tea tree oil for added antibacterial benefits
- Avoid if you’re acne-prone, as it can clog pores in some skin types
Oatmeal Baths
Oatmeal is soothing, gentle, and ideal for calming inflamed or itchy skin.
Benefits include:
- Reducing redness and irritation
- Helping to soften dry, bumpy areas
- Supporting the skin barrier with natural lipids and antioxidants
To try it:
Grind plain oats into a fine powder, add 1 cup to warm bath water, and soak for 15–20 minutes. Follow with a moisturizer right after drying off.
Apple Cider Vinegar
Apple cider vinegar (ACV) has antibacterial and exfoliating properties that may help reduce keratin buildup.
Ways to use it:
- Mix 1 part ACV with 2 parts water and apply with a cotton pad to affected areas
- Rinse off after 10–15 minutes, especially on sensitive skin
- Do a patch test first—ACV can sting if overused or if the skin is already irritated
Use sparingly and avoid broken or freshly exfoliated skin to minimize discomfort.
Preventing Keratosis Pilaris Flare-ups
While keratosis pilaris tends to come and go, certain habits can reduce the frequency and intensity of flare-ups. Think of prevention as a form of maintenance—small steps that help keep your skin balanced and your bumps at bay.
Skincare Routine
Consistency is your best friend. A basic, non-irritating skincare routine goes a long way.
- Cleanse gently with fragrance-free, hydrating cleansers
- Exfoliate 1–2 times per week with chemical exfoliants (like AHAs or BHAs)
- Moisturize daily, ideally right after showering
- Avoid hot showers—warm water is better for dry, sensitive skin
- Skip products with alcohol, dyes, or strong fragrances
It doesn’t have to be complicated—just consistent.
Sun Protection
Sun damage can worsen the appearance of keratosis pilaris and lead to longer recovery after flare-ups.
Tips for protecting your skin:
- Apply spectrum sunscreen (SPF 30+) to exposed areas, even on cloudy days
- Reapply every two hours if you’re outdoors or sweating
- Wear protective clothing like long sleeves and wide-brimmed hats
- Avoid sunbathing or tanning beds, especially during peak UV hours
Protecting your skin from the sun also supports your overall skin health—including the prevention of premature aging and skin cancer.
When to See a Dermatologist
While keratosis pilaris is harmless, there are times when it’s best to get a professional opinion. If bumps become painful, inflamed, or start affecting your confidence, a dermatologist can offer targeted solutions.
Consider booking a visit if:
- Your at-home efforts aren’t showing improvement
- The bumps are spreading, becoming itchy, or look infected
- You’re unsure whether it’s keratosis pilaris or another skin condition
- You’d like prescription-strength treatments or laser therapy
A quick consultation can give you clarity—and a care plan that works for your skin type.
Final Thoughts on Keratosis Pilaris
Keratosis pilaris might be stubborn, but it doesn’t have to take center stage in your life. With the right combination of skincare, consistency, and smart lifestyle choices, most people can manage their symptoms and feel more confident in their skin.
Whether you stick to natural remedies, use clinical products, or consult a dermatologist, the goal is progress—not perfection. Every small improvement matters, and so does how you feel about the skin you’re in.
Disclaimer
This article is for informational purposes only and should not be considered a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified dermatologist for concerns related to your skin health.
