It's becoming increasingly common to see people of all ages jogging or running as a daily habit or a conscious effort to stay healthy and ward off diseases. For new runners, challenges like panting for breath, side cramps, or sore muscles often come with the territory. But have you ever experienced an intense itch while running? If yes, you're not alone. If not, you're in the right place to learn about this curious phenomenon—Runner’s Itch.
This sensation, often described as a sudden itch or prickly feeling on the skin, is known as Runner's Itch.
Scientifically known as exercise-induced urticaria, Runner’s Itch appears as an irritating itch during or after running. It certainly targets the legs but can occur anywhere on the body. It may manifest as an itchy rash or hives, often paired with a peculiar prickling or burning sensation, leaving runners desperate to stop and scratch. While not harmful, this discomfort can be frustrating, especially for new runners or those returning to regular exercise. The good news? With some understanding and preparation, Runner's Itch doesn't have to derail your run. [1]
1. Blood Flow and Runner’s Itch
Increased Blood Flow: Running raises heart rate and increases blood flow to smaller vessels (arterioles and capillaries).
Impact of Sedentary Lifestyle: For inactive individuals, these vessels are less active, as muscles don’t require frequent oxygen delivery.
Activation of Blood Vessels: Exercise activates dormant vessels, expanding them and enhancing circulation.
Nerve Stimulation: Blood vessels close to nerves can irritate or stimulate nerve endings, leading to an itchy sensation.
2. Histamine Release and Its Role
Histamine Release: During exercise, the body releases histamine, which is involved in immune responses and combating fatigue.
Exercise-Induced Reaction: Histamine helps muscles manage fatigue, but an overreaction can cause symptoms like itching, similar to an allergic response.
Managing Symptoms: If histamine release becomes excessive, antihistamines can reduce the allergic response and provide relief.
3. Dry Skin and Sweat
Dry air and dehydrated skin can exacerbate Runner's Itch. The friction from running intensifies the urge to scratch, especially for those with eczema, a condition marked by dry, itchy skin.
4. Cholinergic Urticaria:
Running in hot weather or after taking a hot shower can activate cholinergic urticaria, where a rise in body temperature causes hives and itchy skin. It’s your body’s reaction to heat—but it doesn’t have to stop your stride.
5. Exercise-Induced Anaphylaxis
In rare cases, exercise-induced anaphylaxis may occur, where physical activity causes a severe allergic reaction. Symptoms extend beyond itching and include hives, swelling (often in the tongue or body), headaches, stomach cramps, and breathing difficulties. This condition is more severe during high-intensity activities or extreme weather conditions, and it can also be triggered by activities like hiking, cycling, or HIIT workouts. [2]
Dr. Zachary Rubin, MD, an allergist-immunologist based in Naperville, shared an insightful explanation about "runner's itch" in his Instagram post.
1. Warm-Up Properly
To minimize the risk of Runner’s Itch, start with a proper warm-up. Gradually raise your body temperature and boost blood flow to the muscles before diving into intense activity. This helps avoid sudden changes during the run that can trigger itching.
2. Stay Hydrated
Hydration is key to supporting healthy skin and promoting balanced sweat production. Drink plenty of water before and during your run to help prevent skin irritation.
3. Moisturize
Apply a soothing moisturizer after your shower or before running. Keeping your skin hydrated can reduce dryness and discomfort caused by friction and sweat.
4. Choose the Right Clothing
Wear loose, breathable clothing made of cotton or moisture-wicking fabrics to minimize friction and ensure better airflow. This can reduce skin irritation and itching.
5. Gradual Intensity
Increase your workout intensity gradually to allow your body to adapt to changes in blood flow and histamine release. This helps minimize the risk of triggering Runner’s Itch.
6. Medication
For persistent cases of itching, antihistamines may be helpful. However, it's important to speak with a healthcare provider before beginning any new medication.
While Runner’s Itch is typically harmless, it's important to seek medical advice if you experience dizziness, breathing difficulties, or persistent rashes. "If the symptoms seem more serious than typical Runner's Itch, it’s worth getting checked out." [3]
Runner’s Itch can be an annoying side effect of running, but with proper preparation and attention to hydration, warm-ups, and clothing, it can be managed effectively. While usually not a cause for concern, if symptoms worsen or are accompanied by other serious reactions, consult a healthcare professional to ensure your safety and comfort while running.
Note: This content is purely informational and isn’t medical guidance. It shouldn’t replace professional medical counsel. Always consult your physician regarding treatment risks and benefits.
Luttrell, M. J., & Halliwill, J. R. (2017). The Intriguing Role of Histamine in Exercise Responses. Exercise and Sport Sciences Reviews, 45(1), 16–23.
The Runner’s Itch Is Real: Here’s What Causes It (+ How To Treat It). (2024, February 9). Marathon Handbook. https://marathonhandbook.com/runners-itch/
Cleveland Clinic. (n.d.). Scratching for Answers About Runner’s Itch. [online] Available at: https://health.clevelandclinic.org/runners-itch.
How To Stop Runners Itch. [online] The Wired Runner. Available at: https://thewiredrunner.com/how-to-stop-runners-itch/ [Accessed 13 Dec. 2024].
By Josna Lewis
MSM