Skin self-examination is the simplest form of melanoma prevention. It requires no special equipment — just a mirror, good lighting, and 15 minutes once a month. Here is how to do it thoroughly.
Preparation
- A well-lit room — natural daylight or a bright lamp works best
- A full-length mirror + a small hand mirror (for hard-to-see areas)
- Your phone with J-Skin — to photograph moles you want to monitor
- Optionally, help from someone you trust — the back, nape, and back of the thighs are difficult to check alone
Systematic check — 7 steps
1 Face and head
Stand in front of the mirror. Examine your face, nose, lips, and ears (front and back) carefully. Part your hair with a comb or hair dryer and inspect your scalp section by section. Don't skip the hairline or the nape of your neck.
2 Neck and shoulders
Look at the neck from the front and sides. Use the small mirror to check the back of your neck. Examine your shoulders from every angle — top, bottom, front, and back.
3 Arms and hands
Check each finger individually, including the spaces between fingers. Inspect your nails — a dark streak under a nail can be a sign of subungual melanoma. Look at your palms, the backs of your hands, wrists, and forearms.
4 Torso — front
Check your chest, abdomen, and sides. Women should lift their breasts and examine the skin beneath them. Pay close attention to the area around the navel and the groin.
5 Torso — back
This is where a full-length mirror plus a hand mirror — or a partner's help — is most useful. Check your upper and lower back, the waistline, and buttocks. The back is one of the most common sites for melanoma in men.
6 Legs
Examine your thighs from the front, back, and sides. Check knees (front and back), shins, and calves. Don't forget your ankles.
7 Feet
Sit down comfortably. Check the soles of your feet, heels, spaces between toes, and toenails. Plantar melanoma (acral melanoma) is more common in people with darker skin tones and is easy to miss.
What to look for
During your exam, apply the ABCDE rule (read our guide) and look for:
- New moles that weren't there before
- Moles that look noticeably different from the rest (ugly duckling sign)
- Moles that have changed in size, shape, or colour
- Sores that haven't healed in more than 3 weeks
- Itching or bleeding skin lesions
How often should you do a self-exam?
Dermatologists recommend a self-exam once a month. That's frequent enough to notice new moles and changes. Photograph any suspicious or monitored moles every 3–6 months (more in a separate article).
Self-examination does not replace a visit to a dermatologist. If you are at elevated risk, have a dermoscopic check-up at least once a year.
Frequently asked questions
How often should I do a skin self-exam?
For most people, a careful head-to-toe check about once a month is enough. Doing it regularly helps you notice new or changing moles. People at higher risk should agree on the frequency with a dermatologist. Self-exams do not replace periodic check-ups with a doctor.
How do I check hard-to-see areas?
Use a large mirror plus a second hand-held mirror to view your back, buttocks and neck. Ask someone you trust to help with your scalp and back. Do not skip the soles, the spaces between toes and the nails. J-Skin can help you remember and compare these spots in photos.
What do I need for a self-exam?
Good lighting, ideally daylight, a large mirror and a small hand mirror are enough. A helper is useful, along with notes or photos to track changes over time. An app like J-Skin makes documentation easier, but it is an educational tool, not a diagnostic one.
This article is educational, written by the J-Skin team based on the reputable, publicly available sources listed below. It is not medical advice or a diagnosis and does not replace a consultation with a dermatologist.
Sources
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