Why nipple soreness during breastfeeding often comes from a poor latch—and how to fix it

Breastfeeding soreness is a common hurdle, especially in the early days. For many families, the heart of the issue isn’t about milk supply or weather fits; it’s about how the baby latches on. In fact, the main culprit behind sore nipples is usually a latch that isn’t quite right. When the baby doesn’t take enough of the areola into the mouth, the result is friction, pressure, and painful nipples that can make feeding feel like a challenge rather than a precious bond.

Let’s unpack why latch matters so much, what a good latch looks like, and what you can do if soreness pops up. Whether you’re supporting a mom as a doula, or you’re studying for certification so you can help families, this is useful, practical stuff you’ll reach for again and again.

What actually causes sore nipples during breastfeeding?

Here’s the thing: soreness isn’t always a sign of a big problem. It’s often a signal that the latch needs a little adjustment. When a baby is positioned and latched well, their mouth covers the nipple and a large portion of the surrounding areola. This spread-of-mouth action reduces nipple friction and ensures milk transfer is efficient.

When the latch is off, the nipple takes the brunt of the suction and rubbing. The result is sharp or stinging pain, possible cracking, and sometimes those telltale red or irritated areas. Several factors can influence latch quality, including how the baby is held, how the mother is supported, and how alert the baby is during the feed. It’s not about effort or desire; it’s about fit and technique.

What a good latch looks and feels like

Let’s translate “good latch” into something practical you can spot in real life.

• The latch tongue and gums cover more than just the nipple. In other words, the baby should be taking a broad swath of the areola into the mouth, not just the nipple.

• The baby’s lips are flanged outward, not tucked in. A wide mouth that looks like it’s smiling helps keep the mouth’s edges around the areola.

• The baby’s chin is tucked into the breast, with the nose close to the breast but not pressed flat against it.

• You hear smooth, rhythmic swallows after an initial intake. You might still hear a few breaths between swallows, but the feeding should feel steady and comfortable.

• Mom’s pain diminishes after the first minute or so and doesn’t reappear with every suck. If the pain sticks around or worsens, that’s a sign to check the latch again.

What a poor latch looks like (so you can fix it quickly)

• The baby is mostly taking the nipple, with little areola. The feed can be fast and painful.

• The lips aren’t flanged; they’re tucked in against the breast.

• The chin isn’t close to the chest, or the nose is pressed in too hard.

• There may be clicking noises or audible fluttering instead of smooth swallows.

• Pain lingers for long stretches or returns with each switch from one breast to the other.

If you’re a doula or someone who works with new families, you’ll want to notice these cues early. A quick correction now can spare days of discomfort later and help establish a comfortable feeding pattern for mom and baby.

Practical steps to improve latch (without turning feeding into a stress test)

First things first: don’t panic if the latch isn’t perfect at first. Most issues aren’t permanent. Try these gentle adjustments:

• Recheck positioning. A few common positions help different moms and babies find what works: cradle hold, cross-cradle hold, football hold, or the laid-back position. The goal is to bring baby to the breast in a way that their head, neck, and body are aligned, with the chin leading toward the nipple.

• Tidy up the latch. Before latching, coax the baby’s mouth to open wide by brushing the lips or gently touching the lips on the breast’s edge. When the mouth opens wide, bring the baby in with a calm, steady motion—aim to fill the mouth with the areola, not the nipple alone.

• Bring the baby to the breast, not the breast to the baby. Think of the latch as a curve you ride together. This helps prevent the baby from pinching or sliding to a shallow latch.

• Support the breast in a way that helps the baby cover more areola. A steady hand in a comfortable position can keep the breast from collapsing away from the baby’s mouth.

• Be mindful of the baby’s readiness. A tired or hungry baby may struggle with a wide latch. Try to feed when they’re alert and hungry, but not famished—sometimes a quick diaper change or a little burp break helps reset the feeding session.

• Check for comfort cues. If the latch feels painful for more than a moment or two, gently break the seal and try again with a different hold.

What to do if soreness sticks around

Sometimes a latch is close but not perfect, and soreness persists. That’s a signal to pause and reassess. You might consider:

• Getting a hand to a lactation consultant or an IBCLC. A trained eye can spot subtle issues—like the baby’s head tilt or the mother’s hold—that even experienced parents miss.

• Checking for baby’s mouth health and skin friction. Thrush, a fungal overgrowth, can cause irritation and make latch feel worse. Your healthcare provider can guide you on signs and treatment if that’s suspected.

• Ensuring dry, breathable skin between feeds. Let nipples air-dry after feeds and use a gentle, non-irritating balm if needed. For some babies, petroleum-based products are preferred; for others, fragrance-free lanolin or nipple balms work best—just check with a pediatrician if there are concerns about allergies.

• Evaluating breast pads and clothing. Some pads or fabrics can trap moisture and cause friction. If you notice more soreness when pads are worn, try breathable options and change pads frequently.

When to seek help

If pain is persisting, or you notice cracking, bleeding, or fever, reach out to a lactation consultant or your healthcare provider right away. Consistent pain is not something you should learn to live with, especially during the early days when establishing milk supply and feeding routines. A pro can help you diagnose latch problems, check for issues like tongue-tie that could affect latch, and guide you through targeted adjustments.

A quick note on common myths

• Soreness is always a sign of a bad latch. Not true. Sometimes the baby’s mouth is well-placed but the skin is extra sensitive in the first days. The goal is comfort after the initial latch settles in.

• Frequency alone causes soreness. It’s possible to feed often and still have a good latch, as long as the latch is correct and comfortable. If pain is present, it’s a cue to reassess technique or seek help.

• Plastic breast pads cause all the trouble. Moisture and rubbing can aggravate irritation, but the bigger factor is usually how well the latch and positioning protect the nipple during feeds.

A little context that helps too

For many families, the journey of breastfeeding is as much about connection as it is about milk. The first days can feel clumsy—like learning a new dance with someone you’re still getting to know. That’s totally normal. Doulas and other supporters play a key role here: they help with positioning tips, demonstrate latch adjustments, and provide reassurance that soreness doesn’t have to be permanent. It’s not just about technique; it’s about confidence, rhythm, and a shared goal of feeding that feels good for both mom and baby.

Useful resources and real-world support

• Lactation consultants (IBCLC) are specialists who can observe a feeding and offer hands-on adjustments.

• La Leche League chapters provide peer support and practical tips from other parents who’ve walked this road.

• Healthcare providers can check for issues like thrush or tongue-tie that can complicate latching.

• Breathing space matters, too. A calm environment and positive reinforcement can reduce stress that sometimes makes latching feel harder.

A quick wrap-up you can carry into the next feeding

• The main cause of sore nipples is often a latch that isn’t quite right. Focus on getting a wide mouth with good areola coverage.

• Look for signs of a good latch: comfortable mom, smooth swallows, and pain that fades after the first minute.

• If soreness persists, don’t hesitate to seek help. A lactation consultant can offer targeted advice and adjustments.

• Pair latch improvements with simple comfort strategies: air-dry after feeds, consider gentle balms, and keep fabrics breathable.

• Remember, every feeding is a new chance to fine-tune the latch and build a strong, loving feeding relationship.

If you’re working with families, carrying this understanding into your conversations can be a game changer. It’s not about perfection from day one; it’s about steady progress, patient coaching, and knowing when to bring in a specialist. With the right support, most soreness fades as babies become more proficient and confident at nursing.

And yes, the latch is a tiny moment that can shape the whole feeding journey. By helping families get it right, you’re not just easing discomfort—you’re supporting a caring, intimate start to life for both mom and baby. If you ever find yourself wondering where to start, remember the basics: wide mouth, wide areola, and comfort that grows with each feed. The rest tends to fall into place.