EXERCISE

Swollen legs after running? Some possible solutions to feel better

Running is supposed to be a sport that especially promotes circulation in the legs, yet it happens very often that, as soon as one has finished a more or less long run, one's legs feel swollen, tired and sore. 

How is this possible? This is something that mainly affects women (but men are also affected) and happens more in summer than in winter. 

It can happen that during or after a run one has a feeling of stiff and heavy legs, as if the muscles were 'tied up', even after a cold shower. It would be normal for this condition to be felt by those with circulation problems or sedentary people, but then why does it happen to runners?

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Running and swollen legs, what is the relationship?
Running is supposed to be a sport that especially promotes circulation in the legs, yet it happens very often that, as soon as one has finished a more or less long run, one's legs feel swollen, tired and sore. How is this possible? This is something that mainly affects women (but men are also affected) and happens more in summer than in winter. It can happen that during or after a run one has a feeling of stiff and heavy legs, as if the muscles were 'tied up', even after a cold shower. It would be normal for this condition to be felt by those with circulation problems or sedentary people, but then why does it happen to runners?
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Why do legs swell
Especially in summer, the effort produced by a run, whether slow or time trial, is greater. The harder the muscle works, the more inflamed it becomes at the end of the exercise. The inflammation then creates fluid stagnation. The feeling of hardness and swelling is in fact temporary, but often coincides precisely with very intense exercise.
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Weighing yourself after a run
If you weigh yourself after a marathon, or in any case after a very hard cross-country race, you will most likely have gained weight instead of having lost it. Is this normal? Yes, because the inflamed muscles have retained more fluid. In summer, due to worse lymphatic drainage, this feeling increases.
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Solutions against swollen post-running legs
First of all, it must be considered that this swelling condition, especially in summer, is normal, so don't panic. First of all, lymph-draining massages or using pressure therapy are a good solution for swelling. Secondly, you could think about stopping running for a while, and replace running with less strenuous activities for the lower limbs. Joint mobility, light exercises in the gym and water activities are very good. These offer cooler environments, especially in summer, and the body will certainly benefit.
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Nutrition is also very important
Following the diet is very important to avoid these problems. Therefore, it is best not to consume foods and drinks that create inflammation, such as alcohol, excessive sugars, or foods high in salt and fat. To get rid of pain and leg aches, it is best to eat light foods, lots of fruit and vegetables. Seasonal vegetables such as cucumbers, celery and tomatoes, but also fresh fruit such as watermelon, perhaps at breakfast after training, are a perfect menu.
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19/04/2024
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