You hit the shower after a good run and then notice them — those black-and-blue marks on your legs that you weren’t expecting. They may come from an actual injury, or from exercise-induced bruising. In either case, bruising after running isn’t unusual, even when you’re not sure what caused it.
The Black and Blues
Sometimes bruising after running isn’t a total surprise to you, even if the extent of it was more than you expected. After all, if you fall or smack into something while running, there won't be much mystery about the cause of your bruise.
But that’s often cold comfort in the immediate aftermath of the blow. The American Academy of Orthopaedic Surgeons advises that the degree of discoloration, swelling, and tenderness of the area will let you know how serious it is.
Unless your symptoms worsen or change, the usual RICE (rest, ice, compression, elevation) treatment at home should be all you need for this type of bruising after running. But if the rest of your leg begins to swell or the pain gets more intense, it may indicate complications like compartment syndrome and may require immediate medical attention, according to the American Academy of Orthopaedic Surgeons.
Feeling the Pressure
There’s plenty of emphasis put on what running does to strengthen your legs. But there’s not always much acknowledgment that excessive running can also have negative effects on leg muscles.
Specifically, pressure between muscles as well as inside them can cut off blood flow. One consequence of this is known exertional compartment syndrome (ECS), according to the Cleveland Clinic, for which bruising can be a symptom. Bruised shins are the most likely site of discoloration. Other symptoms are also related to ECS.
Does this mean you need to give up running in order to reduce unexplained bruising on your legs? Only in acute cases. Often, if the related pain isn’t too severe, switching up your running surface may help, according to the Cleveland Clinic. Specialized footwear and anti-inflammatory medicine can also make a difference.
Getting Thin-Skinned?
Seemingly unexplained bruising on legs may actually stem from a minor incident that you just don’t remember. Some people are prone to bruising easily, making even a painless bump on a park bench while you were stretching result in vivid black-and-blue marks on your shins or thighs.
The Mayo Clinic notes that getting older can bring on more unexplained bruising on the legs, particularly for women. Thinning skin results in the underlying blood vessels being less protected from jolts, even minor ones. Certain medications can thin the blood or interfere with the ability of blood to circulate freely without pooling near the surface.
If the bruising becomes a constant issue, talk to your doctor. They may suggest switching medications. In addition, your diet may be deficient in certain vitamins and minerals, and taking vitamins may help, according to the Cleveland Clinic.
Strains and Bruising After Running
Another common site for exercise-induced bruising to occur is on the backs of your legs. Hamstring injuries are common in runners, according to the Mayo Clinic. Normally, you’ll feel it if you “pull a hammy.” But you may not be expecting the related discoloration that comes with strained or torn leg muscles.
Strained and torn leg muscles, whether on the thighs, calves, or elsewhere, will probably also come with tenderness, swelling, and pain. According to the Cleveland Clinic, minor strains will probably clear up in a week or two, especially with RICE treatment. But if they don’t, you may need physical therapy or surgery, so be sure to contact your healthcare provider.
