My Legs Are Itchy & Splotchy When Running

When you're running, the goal is to stay in the zone to finish strong and get the most out of your run. Unfortunately, an itching sensation that is paired with splotchy redness can interrupt your concentration and drive you crazy as you try to run. At times, the sensation may be so annoying that it stops your run. By understanding what the itchiness means and the various causes, you can work to prevent the sensation so you can focus on your endurance and time instead.

Poor Circulation

When your body has been sedentary for a long period of time, it pumps the minimum amount of oxygenated blood into your lower extremities. When you decide that you'd like to run, your body then needs to pump more blood into the working muscles .Unfortunately, your sedentary lifestyle may have collapsed the capillaries in the muscles in your legs, making it harder for them to receive blood. When they are then filled with blood as you run, they swell and the adjacent nerves perceive the sensation as itchiness.

Exercise-Induced Urticaria

Exercise-induced urticaria, otherwise known as exercise-induced hives, can occur when you have skin irritation from friction, experience cold running conditions or have an allergic reaction to certain foods. The result is rash-like splotches on the legs that can be very itchy. Urticaria can be caused by anything from the wrong type of detergent used on your running pants to a sensitivity to winter weather. You may also experience stomach cramps, a swollen throat and tongue, or difficulty breathing.

Risk Factors

When it comes to poor circulation, you're at risk for symptoms if you go straight from a sedentary lifestyle into an active one. Not giving your body ample time to warm up and adapt to physical activity could make your legs feel annoyingly itchy, even if the sensation is generally short-lived. You're at risk for exercise-induced urticaria if you already have sensitive skin or food allergies. Urticaria is simply a reaction to outside stimuli.

Prevention and Treatment

For urticaria, knowing what affects your skin can go a long way in preventing the itchy feeling and splotches. Take note of foods that don't agree with you and cause itchiness during a run so you can avoid them in the future. Try running indoors in the winter and talk to your doctor about treatment. In most cases, an antihistamine can help stop the itchy feeling.

If your itchiness is a circulatory problem, warming up before each run can help open the capillaries in your muscles in preparation to receive an influx of pumped blood during the run. Working your way slowly to an increased level of fitness can help create healthier capillaries for better exercise.