What Causes Itching During Exercises? Plus, 11 Tips To Stop It

Simple ways to not scratch the itch

What Causes Itching During Exercises And 11 Tips To Stop It

Have you ever experienced itching during exercises?  

For some people, the itching can be so serious that they are not able to continue their workout. 

Itching during exercises is also called Pruritus. And it happens on the outer surface of the skin. 

While comes with this unpleasant sensation that provokes a scratch, Pruritus does not come with rash or any irritation. 

As scientists continue to investigate itching during exercising, the definition evolve as well. But here’s what researchers know so far:

Causes of itching during exercises

Nerves 

The nervous system of the human body consists of certain receptors -nerves.

These nerves respond to different actions on the body like heat, cold, pain, and itching. 

These receptors are continuously reporting to mind about the happenings in the body. 

study found out that there is an overlap between the neural response towards itching and a sense of pain. Currently, this overlap is being studied. 

Muscle heating up

Fibromyalgia, a disease that affects muscles, can also be the reason for itching.

During an exercise, when muscles heat up, this disease brings the sensation of itching. 

However, the damaged nervous system can also be a reason. When that happens, you feel a sense of itching during exercise.

Mere heating of muscles due to their extensive mobility can cause itching.

Itching of this kind is very hard to locate and thus feels like deep in the muscle. 

Inflammation 

Studies conducted on itching in the aftermath of a workout linked itching to inflammation.

Turns out that vasculitis, a disease of arteries, vessels, and capillaries, causes inflammation in the blood. Let me explain.

When you work out, blood flow is improved in your body.

In case you are experiencing vasculitis, the walls of blood vessels contract or expand and thus restrict the flow. 

These happenings in your body are likely to send signals to your body about itching. 

However, itchy muscles are nothing to worry about, but they can be a symptom of another health problem. 

In the rest of this article, we’ll discuss some of the tips you can consider if you want to prevent itching during exercises.

How to avoid itching during exercises

Look, itching during exercises is a horrible feeling.

You may even be tempted to stop the exercise because of that sensation of itching right near your ankle or calves or back.

But you do not need to quit. Here are some solutions:

1. Drink more water

If you are feeling itching during exercise, there is a possibility that there’s an increase in your body temperature. 

You need to control the temperature and you can drink a lot of water and other fluids. 

Water that is stored in the middle layers of the skin comes to the skin’s surface as sweat when the body heats up. As it evaporates, it cools the body. In sport.

Some scientists have suggested that when there is too little water in the body, heat increases.

Heat storage increases and the individual is less able to tolerate heat strain.

Having a lot of water in the body may reduce physical strain if heat stress occurs during exercise. However, more research is needed for these effects.

2. Choose loose-fitting clothes

Try wearing loose clothes. Several studies including this one have found that the right kind of outfit can impact your workouts.

The nature of what we wear, how they fit, and the fabric are all critical.

Clothes influences on the amount of sweat absorbed from the skin and transported throughout the clothing. 

For example in a HIIT workouts, you will be sweating a lot.

So choose an outfit you’re comfortable and one that airs out the heat and absorbs sweat from the skin. This is especially critical if you exercise in hot weather.

There are several workout clothes available in the market which are designed to absorb the sweat.

This will help you maintain low body temperature. It’ll also reduce itching and irritation from sweating.

3. Consider the side effects of medication

If you’re on other medications, that could lead to more itching. Medications are likely to cause your skin itching. 

It sometimes appears as rashes – for example, rashes on butt or rashes under breast. You should consult your doctor who recommended that medicine to you to discuss this effect.

4. Take an antihistamine before workouts

There is another assumption that histamine is released naturally when you exercise to prevent fatigue. 

Histamine is responsible for expanding your blood vessels for a better flow of blood. But it sends a wrong itchy signal to the mind via nerves.

The solution here is to take an antihistamine before you go to the gym.

5. Listen to music during exercise

study published in the Journal of Holistic Nursing reported that listening to music can help distract from the pain.

One of the participants in the study concluded:

“The music helped me to forget about the pain for a while. I was able to concentrate on the music and not on the pain. It helped me feel better.” 

Besides the distraction from pain, there was something else.

All of the participants indicated that listening to familiar music distracted them from fear, pain, and anxiety.

And this, in turn, allowed them to be calmer and, in many instances, fall asleep. 

Here’s the point: 

If itching during exercise is a distraction, listening to music while during your exercise can help.

6. Take care of your skin

Sometimes, it is nothing that causes you itching. Instead, it is your rough skin. 

You need to keep your skin well-moisturized.

Eat the right food for healthy skin. Even if there is any reason for itching, your healthy skin won’t let you feel. 

7. Get a routine

Imagine you spend a long time sitting, without movement. There’s a chance your body will begin to itch when you finally go to the gym.

Exercises after a long time of being sedentary might cause itching.

This is because your capillaries and arteries expand. You should try to remain to persist along with other solutions. 

8. Try different exercises

Sometimes, you are doing, let’s say, triceps sets, and you feel itching.

You should not quit or take a break; rather, you can try another. Go for the core exercises or even jogging.

The thing which matters is that you should not stop. Keep going. 

9. Reduce inflammation

Sometimes, itching is caused by inflammation in muscles.

You should take Tylenol. It will reduce muscle inflammation and, thus, the sensation of itching. 

10. Improve air circulation

Avoid working out in the blazing sun. And remember to take short breaks but do not quit.

If it’s humid, turn on the fan to provide good air circulation and temperature. 

11. Meditate after workout

You should try meditating after a workout. Meditation can distract your mind from the sensation of itching. 

Deep breathing can help provide calmness during meditation.