You've finally decided to exercise regularly, but every time you go out for your morning run, your legs start to itch uncontrollably as soon as you get into the right rhythm. This is a relatively common discomfort called "runner's itch" and affects many runners; to stop it, you have to find the cause. It's not always an easy process, but you should be able to find the etiology after several trial and error; afterwards, you can fix the problem and return to your exercise sessions without feeling itchy.
Steps
Method 1 of 3: Finding Simple Solutions
Step 1. Change the detergent or fabric softener for your laundry
The chemicals they contain could irritate the skin; even if you've never had any problems in the past, your skin may become more sensitive as it heats up and becomes covered in sweat.
- Switch to detergents and softeners for delicate skin or without dyes or perfumes; generally, you can find them in supermarkets for a similar price to the products you usually use for laundry.
- Wash sportswear in very hot water to remove irritating residues from previous washes.
- If you don't notice any improvement in itching after these remedies, it doesn't necessarily mean that the old products aren't responsible for the discomfort; the problem could be caused by a combination of different factors.
Step 2. Put on different clothes
Even the softest cotton can irritate the skin when it sweats. By using synthetic garments that absorb and evaporate sweat, you can minimize the itchiness you experience while running.
- Maybe you dress too much. If you are too hot, the skin reacts with itching; when preparing for your workout, remember that your body temperature will rise several degrees as your heart rate increases.
- If you go for a run outdoors and it's cold, put on several light layers of clothing that you can easily take off once you're warmed up.
- You should also pay attention to labels and seams. Details you don't normally notice might irritate your legs when the skin becomes warm and slightly inflamed from exertion. This is even more important if you are wearing tight running shorts or long shaping pants.
- If you are wearing shorts and your bare skin itchy, you can exclude clothes (and therefore laundry products) from the list of possible "culprits".
Step 3. Hydrate the epidermis
You have to do it especially in winter, when the air is drier and consequently also the skin; if you shower more than once a day, your body is very likely to get itchy as soon as you start sweating.
- You need to hydrate it regardless of whether you wear long pants or shorts while running, although long pants and tight clothing make the itch more intense.
- Apply a moisturizing, non-greasy lotion after showering. If several hours have passed between the bath and your training session, you may need to apply half an hour more before running.
- Look for a truly moisturizing product instead of mostly cosmetic or scented ones; the latter generally tend to run when you start sweating making your legs more itchy than normal.
Step 4. Shave your legs
If you shave, you need to keep this habit to avoid itching while running; especially if you wear long or tight running pants, the fabric may rub on hard hair that is growing back and irritate the skin as a result.
- If you've never shaved your legs before (or if your legs itch when wearing shorts, hair may not be the cause of the problem; however, runner clothing and shaping pants can always rub on your hair causing itchiness even if you don't. have you ever shaved in your life.
- Be sure to properly moisturize your legs and use a shaving gel or lotion to protect your skin from razor abrasions.
- Once shaved, if the problem goes away, you need to keep cutting the hair; even one day's regrowth can trigger itching.
Step 5. Wait a bit
In many cases, runners report itchy legs when they resume training after a few months or even a few weeks off, or when they decide to exercise after leading a relatively sedentary lifestyle.
- Although medical and fitness experts are not absolutely sure of the reasons, the legs itch when the body is not used to a certain level of physical activity and this phenomenon could be related to poor circulation in the lower limbs; However, if you also feel pain, see your doctor as soon as possible.
- If you have recently started - or restarted - running, hold on for a few weeks and see if the discomfort subsides; in the meantime, try to eliminate the other possible causes with a trial and error process.
- If your legs continue to itch after a month of training, consider the possibility of a medical condition.
Step 6. Run indoors
If you usually run outdoors and the discomfort affects your lower limbs, it is worth trying to use the treadmill and see what happens. in this way, you can eliminate the possibility of contact with an environmental allergen.
- If you don't feel any discomfort when running on the treadmill, the itch could be triggered by an allergic reaction to pollen or other substances in the environment. It could also be the body's response to temperature, humidity or the general quality of the air outside.
- If, on the other hand, you continue to complain of discomfort even when you train indoors or in a controlled climate, you must rule out the environment as the sole cause of the itching; however, remember that it could still be a factor that triggers the problem.
Step 7. Reduce the number of showers and use colder water
Washing too often or using very hot water can dry out the skin and make it itchy. If you take more than one shower a day, try to limit yourself to one daily, for example as soon as you get back from running; also remember that the water must be lukewarm and not very hot. These simple steps could prevent dry skin and minimize discomfort while running.
If you go swimming often, be aware that exposure to chlorine could also dry out the skin; take a shower immediately afterwards to eliminate the substance from your body
Method 2 of 3: Evaluating Possible Allergies
Step 1. Take an antihistamine that doesn't cause drowsiness
When the body is stressed or injured it releases higher doses of histamine into the affected area. This phenomenon increases the blood supply and promotes healing, but also triggers the itching sensation.
- Maybe you can feel some relief with over-the-counter antihistamines. The brand is not very important, but you may need to try different products before you find the one that works best for you. Remember that some of these drugs, such as diphenhydramine, cause sleepiness and are therefore not safe to use when you want to run, as you need to be alert during exercise.
- Never take more than the recommended dose or more antihistamines at one time as you may feel sleepy and experience other side effects; take the medicine about half an hour before going out for a run.
- If you find that medications reduce but do not eliminate the problem, you should go to the doctor to get prescription ones.
Step 2. Stay hydrated
A lot of moisture is lost through breathing and sweating; itching could be caused by dehydration, especially in the dry winter months, because you don't drink enough water.
- Dehydration contributes to the production of histamine, which triggers itching, especially if you don't have this discomfort in the hot months or when you run indoors on a treadmill.
- When the weather is cold you may not feel like drinking water; you don't necessarily have to sip ice cold (which cools the body), but you should drink one glass 30-45 minutes before running and another after exercise.
- If possible, bring a bottle of water with you to sip during your workout, especially if you run on the treadmill or for long distances.
Step 3. Look for wheals or rashes
If the itching is accompanied by dermatological manifestations, such as redness, hives, or lesions, you may be suffering from exercise-induced hives. it is an allergic reaction triggered by activity and which is usually controlled with drugs.
- If you have had rashes in the past in response to stress or anxiety, it is likely that you may have this condition.
- If you are concerned that you have this problem, talk to your doctor or an allergist; as it is a relatively rare disorder, it may be necessary to turn to several professionals to find the help you need.
Step 4. Go to the doctor
If the itch persists for more than 4-6 weeks, does not respond to over-the-counter antihistamines, or is accompanied by other symptoms, you may be suffering from a serious illness.
- Collect all the information before your doctor's appointment to be prepared to answer your questions. You need to measure your heart rate 10 minutes after your run and take note of your normal conditions when you run.
- Tell your doctor about any acute causes, such as dry skin or a reaction to detergents or fabric softeners, that you have already eliminated.
- Remember that finding some relief from discomfort takes a trial and error process before your doctor finds the right medication or therapy that works for you.
Method 3 of 3: Treating the Most Serious Problems
Step 1. Stop exercising immediately if you feel dizzy or have difficulty breathing
Generalized itching, especially in the lower limbs, may indicate a more serious disorder, known as exercise-induced anaphylaxis; it is a rare condition, but it can be fatal. If you stop as soon as you notice the first symptoms, in most cases you can recover without medical treatment; however, if you suspect that you are suffering from it, you should still go to the doctor for a formal diagnosis and be prescribed therapy.
- Symptoms to monitor for are dizziness, sudden loss of muscle control, tightness or tightness in the throat, and difficulty in breathing or swallowing.
- The discomforts could be relatively mild, to the point of being able to safely ignore them and continue the physical activity session; however, if they get worse, you should stop running. When symptoms are minimal, it can subside if you slow down or take a break and can later resume training without problems.
Step 2. Relax and try to stabilize your breathing
If the ailments cause you to stop, go to a protected area and sit with your back straight; do deep breathing exercises and relax your muscles. Over time, you should start to feel better.
- Slowly inhale through your nose and exhale through your mouth. When the breathing rhythm becomes regular, try drinking some water; remember that symptoms can continue for hours after they start.
- If the situation seems to worsen even after the activity is stopped, go to the emergency room immediately.
- If you manage to stabilize and your symptoms subside, don't keep running. You can try walking, but if you pick up a brisk pace immediately after the seizure, the discomfort may return quickly and with greater intensity.
Step 3. Keep a journal of these episodes
Your doctor needs to know every possible detail about these "allergic" reactions to training, including everything you have done in the previous hours. The more information you have, the more likely you are to identify the potential causes of the problem.
- Write down the places you ran, the time, the climatic conditions (if you run outdoors) and after how long you began to notice the first symptoms; measure your pulse, if possible, or at least try to estimate your heart rate or exercise intensity.
- Make an inventory of the products you usually use for household cleaning and personal hygiene, as well as everything you have consumed before running. The doctor needs all these details, even if you have already ruled out possible allergies to these substances.
- If you have recently changed soaps, cleansers, or other products in an effort to get rid of the itch, write it down in your diary along with your results.
- Enter details about what clothing you wore while running and whether your skin was abnormally warm prior to the onset of symptoms.
Step 4. Listen to your body
Understand that your symptoms are valuable clues for your doctor to find ways to manage the reaction. Write down everything that happens as soon as possible, including details that you think are insignificant or that you think are not actual symptoms.
- The discomforts can vary widely, which means that not only are many patients unaware of their condition, but also that doctors do not have all the information they need for a correct diagnosis.
- Generalized itching, especially when accompanied by hives or wheals, is much more common; constriction in the throat, difficulty breathing and swallowing are classic symptoms of anaphylaxis, but you don't necessarily have them.
- Other discomforts are nausea, hypotension, sudden loss of strength or muscle control, dizziness, headache and fainting.
Step 5. Get tested for allergies
Exercise-induced anaphylaxis could be caused by a mild allergy to some other substance, including shellfish, wheat, or other foods or medicines.
- The allergy may be so mild that you aren't even aware you have it until you start exercising right after exposing yourself to the antigen. The increase in body temperature and heart rate due to training triggers the abnormal reaction.
- However, you will never know if this is the cause until you get tested for common allergies.
- If the tests confirm this situation, you have found a simple solution to prevent your legs from itching when you run: avoid exposure to substances that trigger the allergic reaction.
- Prescription antihistamines can come in handy, but you need to talk to your doctor to find out which medications are safe for constant use.
Step 6. Work with the doctor
Exercise-induced anaphylaxis is a rare but serious condition, episodes of which are difficult to predict; if your doctor diagnoses this disease, you need to make changes in order to keep running without endangering your life or well-being.
- Your doctor will be able to advise you on preventative measures that you need to put into practice to avoid another seizure and may even suggest that you wear a medical bracelet; you may also need to carry an epinephrine auto-injector with you at all times to avoid another anaphylaxis.
- If you have been diagnosed with this condition, you should not train alone, even if your symptoms are under control or if it has been a long time since the last adverse episode.
- Remember that this condition does not mean that you can never run again. A feature of exercise-induced anaphylaxis (if that is your definitive diagnosis) is that symptoms occur and then disappear unpredictably; you may be fine for months or even years and then have an unexpected seizure.
