Experiencing Red Bumps on Your Arms? Here’s How to Get Rid of Them

This article contains additional reporting by Angela Myers.

If you have small red bumps on your arms that never seem to go away, you might be  annoyed, if not concernedBut those bumps are actually completely harmless: they’re called keratosis pilaris.

What causes keratosis pilaris?

Keratosis pilaris is a skin condition created by blocked hair follicles from dead skin. Keratin, a protein produced by the skin that’s meant to reinforce your skin’s out layer, is the one creating the blockage. When there’s an overproduction of keratin, it traps the hair follicle and forms tiny red bumps on the skin. Some refer to the condition as “chicken skin” (for obvious reasons). You’re more likely to develop these small red bumps if you already have eczema, generally dry skin, dead skin buildup (ichthyosis), allergies, hay fever, or asthma.

Along with bumpy skin, other symptoms of keratosis pilaris include:

Painless small bumps on the thighs, cheeks, or buttocks

Dry, rough, or irritable skin

Worsening symptoms when seasonal changes cause low humidity

Pinkness or redness around the bumps

Sandpaper feeling around the bumps

While you can sometimes find these small red bumps on your legs, too, you’re most likely to find them on your arms. Keratosis pilaris is most common among teenagers, so it’s not necessarily something you’re going to experience your whole life. That said, 40 percent of us will experience one or more instances of red bumps in adulthood. In the meantime, though, there are a few things you can do to decrease redness and get rid of these bumps.

Causes of red bumps on skin

Red bumps on skin can be due to a variety of causes—and they can be itchy or not, depending on the underlying condition causing the skin irritation. Typically, you’ll need to visit a doctor to diagnose the cause and determine a treatment plan. If skin bumps disappear without treatment, you don’t need to see a physician. When skin bumps interfere with everyday life, remain constant over days, or come back time and time again, it’s time to see a doctor.

When discussing your symptoms with a doctor, keep in mind the most common itchy and non-itchy causes of red bumps.

Itchy Causes

Eczema: If red bumps are accompanied by itchy, flaky skin, eczema may be to blame. While there isn’t a cure to eczema, it is highly treatable with the right medication and a plan to avoid eczema triggers.

Folliculitis: If a hair follicle becomes infected, the skin around it is often inflamed, red, and itchy. Typically, folliculitis looks like acne but is much itchier.

Allergies: Red bumps are not always a symptom of allergies, but they can crop up when something triggers an environmental or food allergy. When red bumps appear due to allergies, they are often referred to as hives.

Molluscum contagiosum: This common, but often undetected, condition creates small bumps on the skin that can be white, pink, or red in color. It is usually accompanied by an itch and can last up to six months. In healthy individuals, molluscum contagiosum often disappears without treatment.

Insect bites: Many insect bites, including from mosquitos, turn into red, itchy spots on the skin. Typically, these disappear on their own without treatment. If you have a severe reaction to an insect bite, contact a healthcare professional immediately.

Psoriasis: This skin condition is similar to eczema and has many of the same symptoms (including red bumps and itchy skin). However, psoriasis is an autoimmune disease; the cause of eczema, however, is still unknown.

Non Itchy Causes

Acne: If you have red bumps on your face, neck, or chest but your skin isn’t itchy, acne may be to blame. This common skin condition produces red bumps where hair follicles have been clogged—it typically isn't itchy.

Milia: While these small cysts are usually white, they can appear red or have a red halo surrounding them when irritated. Milia typically occur when dead skin is trapped in the face and usually isn’t itchy.

Vitamin C Deficiency: if someone doesn’t get enough Vitamin C in their diet, small red bumps may appear on the skin. In severe cases, this deficiency can turn into scurvy.

How to get rid of small bumps on arms naturally

Parsley Health frequently works with members who deal with a range of skin issues, whether eczema, acne, or keratosis pilaris. Though keratosis pilaris is completely harmless, our doctors and health coaches can help you make small lifestyle changes to treat it and reduce symptoms. Here are some of our clinicians’ most commonly recommended interventions, which may help you get rid of those red skin bumps for good.

1. Run a bath.

The heat from a lukewarm bath or long shower can help open up hair follicles and pores and allow trapped dead cells to surface, clearing out any blockage. If baths aren’t your thing, you can also try a steam room (just make sure you shower and cleanse after).

2. Exfoliate weekly.

Gently exfoliating the area that’s prone to red bumps one to two times a week can increase the turnover of dead skin cells and help you remove those red itchy bumps. As a result of exfoliation, you may also notice other skin conditions, , like ingrown hairs, start to clear up. (Similar to the red bumps on your arms, ingrown hairs are prone to forming on the underarm and thighs.) Just don’t go overboard on exfoliation harshness or frequency, which could worsen the condition.

3. Moisturize daily.

Now that you’ve exfoliated, your skin is ready to take in moisture. Moisturizing daily is key to keeping your skin hydrated, even on days when you don’t exfoliate. Red spots and bumps are irritated further by a lack of hydration—and red, blotchy patches can form as a result. So don’t skimp on moisturizing as part of your skincare routine. Opt for a non-toxic cream that’s ultra-hydrating, or  you can even turn to your pantry and slather on some coconut oil.

4. Increase your water intake.

Keratosis pilaris can be more common in people with extremely dry skin, so hydration can help here, too. Your skin is actually made up of 65 percent water, so drinking more H20can visibly improve the external quality of your skin’s hydration. We recommend a minimum of 2.7 liters of water a day for those assigned female at birth and 3.7 liters for those assigned male.

5. Consider an elimination diet.

Many causes of keratosis pilaris are inflammatory, including eczema and insect bites. At Parsley Health, we’ve had some cases where members are able to completely resolve the bumps on their upper arms by removing foods they’re sensitive to from their diet. Common trigger foods known for their inflammatory effects include eggs, dairy, and wheat. If you’re not seeing results after an elimination diet, it may also be worth asking your doctor about food intolerance testing. If no trigger foods are found, you can be certain that your keratosis pilaris is not caused by your diet.

6. Avoid tight clothes

If you notice that your keratosis pilaris is itchier or more uncomfortable after sitting around in your workout clothes, you’re not imagining things. Particularly when you have a flare-up, the friction caused by tight clothing could be making your little red bumps worse. Opting for a loose, flowy shirt and shorts during times when your skin is especially dry and itchy will feel a lot better.

7. Use a humidifier

Not only is keratosis pilaris more common during dry times of year, but any dry environment could be allowing your tiny red bumps to thrive. If your house or bedroom has particularly low humidity, especially in the winter months, investing in a humidifier could do wonders for your skin. Humidifiers will add moisture to the air, preventing itchy flare-ups.

How to prevent the occurrence of keratosis pilaris

Once the red bumps disappear, it’s normal to be anxious that they’ll show up again. While the likelihood of them making a reappearance depends on the underlying cause, there are some general steps you can take to prevent that.

Get enough Vitamin C: A secret to vibrant skin is having enough vitamin C in your diet. Oranges, grapefruits, red peppers, strawberries, and kiwi are common foods rich in vitamin C.

Wear protective equipment: This tip is situation-dependent, but no less important. If you’re hiking somewhere you might brush up against an allergen, cover the exposed areas of your skin. If your job requires you to handle chemicals that can irritate your skin, wear gloves.

Use insect repellent: Mosquitos don’t care if you have red bumps on your skin, but they do care about insect repellent. Use repellent when you’re in an area with a high concentration of insects—apply it to both exposed skin and clothing.

Wash hands: Washing hands throughout the day is a good practice and can help you avoid skin irritations. However, a 2020 study suggests soap and water, not alcohol-based products, are better to clean your hands with if you’re susceptible to eczema or other skin conditions.

Moisturize: Inflamed or irritated skin can cause keratosis pilaris. A simple way to avoid this is to moisturize your hands regularly.

Keratosis pilaris can be an uncomfortable condition, but treatment options are available, and there are ways to prevent future flare-ups. If none of these things seem to be helping, it may be worthwhile to contact your doctor for a second look. There are many skin conditions—think eczema, psoriasis, even allergic reactions—that can produce similar rashes, so confirming with your doctor that keratosis pilaris is what’s at play can be important to ensure that your treatment efforts don’t go to waste.