Black & Blue Skin With Sore Muscles After Running

Black and blue skin, also referred to as a contusion or bruise, occurs when blood leaks out from a vein and into the tissues located beneath the surface of your skin. Although they typically develop from some type of bodily trauma, you can notice bruising and muscle soreness after your running routine even if you did not fall or bump into an object.

Triggers

Direct trauma, such as tripping and falling onto your bottom, can trigger muscle bruising and soreness. It can also occur if you run without warming up properly. Running over hard surfaces or up hills can also strain the muscles in your body, causing them to work harder, which can result in bruising and injury. Running for long distances and for long lengths of time can also rip or pull one of your muscles in your body, resulting in soreness and bruising.

Remedies

Immediately place a cold compress, such as a frozen towel, against the sore and bruised muscles for about an hour at a time until the bruise and pain begin to subside. If the bruise and soreness occur on one of your extremities, such as your arm, raise it higher than your heart to reduce the amount of blood that flows to the injury. Take an over-the-counter pain reliever as needed for soreness.

Tips

Slow down your pace, intensity and mileage for a couple of days until the injury heals. Stretch out the sore muscles by doing exercises such as wall push-ups at least two times per day. Do a wall push-up by standing about two feet from a wall with your palms flat against it. Rotate your hips toward the wall slightly and bend your knees. Pause and then lift your toes upward toward the ceiling, balancing on your heels. This will stretch out your calves, legs, waist, shoulders and back.

Warnings

See a sports medicine specialist or a doctor if bruising and muscle soreness is extreme or chronic, running becomes more and more difficult or symptoms do not subside even with home remedies. These could be signs of a more serious condition such as a bone fracture or serious muscle tear. A doctor can perform an X-ray or MRI to determine the exact cause of your pain and bruising.