The Causes and Remedies for Itchy Feet While Running
Itchy feet while running is a common phenomenon among individuals who have a sedentary lifestyle or have not engaged in physical activity for a prolonged period. Returning to exercise can cause itching as running increases heart rate and oxygen flow in the blood, which expands capillaries and stimulates nerve cells.
Dilated capillaries stimulate nerve fibers, causing itching. Individuals with good health have easily expandable capillaries, which optimizes blood circulation. In contrast, individuals with poor health or overweight tend to have narrow capillaries that hinder blood circulation during exercise.
Release of Histamine
Research from a trusted source in 2017 has shown that exercise can stimulate the release of histamine, which reduces fatigue and prevents allergic reactions. However, the body often produces histamine during exercise due to friction with clothes, leading to increased body temperature and resulting in a tingling sensation and itching on the thighs.
Sensitive Skin and Allergy to Workout Clothes
Skin sensitivity and allergy can be caused by various factors, such as laundry detergent, fabric softener, or the material of the clothes. The production of sweat during running irritates the skin, especially with bleach, laundry detergent, or the fabric of the clothes. It is important to identify the exact cause of sensitive skin, choose a detergent specifically for sensitive skin, and apply moisturizer before running to maintain skin moisture balance.
Inflammation of Blood Vessels
Inflammation of blood vessels, also known as vascular inflammation, is common in golf players or individuals who frequently run long distances. It is often called park rash due to its association with physical activity, sunlight exposure, and frequent occurrence in parks. Symptoms include red patches, purple spots, and swelling in the thighs and shins. The itching is often accompanied by a stinging, painful sensation. Genetic factors can make some individuals more prone to vascular inflammation during exercise, but the symptoms usually subside within a day.
Remedies for Itchy Feet While Running at Home
If you experience itching during running training at home, there are several ways to alleviate it:
- Ice pack: Apply an ice pack to the itchy area of the feet for 10-20 minutes multiple times a day to reduce itching.
- Cool or warm shower: Take a shower with cool or warm water instead of hot water. Limit shower duration to about 20 minutes to avoid dry skin.
- Oatmeal bath: Taking an oatmeal bath can effectively reduce inflammation, itching, and improve dry skin.
- Aloe vera: Applying aloe vera to the itchy area helps reduce inflammation and itching during home workouts.
Remedies for Itchy Feet While Running
Washing Clothes Before Wearing
To avoid allergic reactions caused by newly purchased sports clothes, it is recommended to wash them with non-irritating detergent and avoid using fabric softeners. Chemicals used in the manufacturing process may remain in new clothes, leading to itchiness.
Engaging in regular running exercise helps reduce itching as consistent and regular blood circulation is established. This habit prevents sudden increases in blood circulation and allows the body to adapt quickly.
Cooling Down the Body
If red rashes occur on the skin after running, cooling down the body is recommended. Soaking the feet or applying ice helps balance the temperature and reduce redness.
- Use a running diary to track any food or drink that may cause itching. Avoid consuming certain foods and drinks that are difficult to digest before exercising.
- Use antihistamine drugs that cause drowsiness to reduce itching.
- Use a numbing spray to alleviate severe itching during running.
- Limit exposure to sunlight.
- Apply moisturizer to the feet at least twice a day, especially after showering, to prevent dryness and itching.
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