Have you ever noticed that after an intense workout, you have bruises in unexpected places? Is it normal to bruise after working out?
Exercise-related bruising is a common occurrence, but many people are unsure if it’s normal or something to be concerned about. Bruising occurs when blood vessels break and bleed under the skin, causing discoloration and tenderness.
In this article, we’ll explore the causes of exercise-related bruising and discuss when it’s necessary to seek medical attention for your bruises.
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Understanding Bruising
Understanding the underlying physiology of bruising can help explain why it happens.
What Is Bruising and How Does It Happen?
Bruising is caused by broken blood vessels under the skin. When these small blood vessels break, blood and other fluids leak into the surrounding tissue, causing discoloration and swelling. However, the skin is still intact, causing the blood to pool under the skin.
The role of blood vessels, red blood cells, platelets, and coagulation factors is very important in this process.
When blood vessels are damaged, they release a chemical signal that attracts red blood cells and platelets. Platelets are part of the clotting process and help to stop bleeding. Once the platelet plug is formed, coagulation factors work to turn it into an insoluble fibrin network that stops further bleeding.
The Different Types of Bruising
Bruises can vary in size, shape and color depending on the severity and where they are located on the body.
Ecchymosis is the medical term used to describe a bruise that appears as black and blue marks. Petechiae are very small bruises and look like tiny red dots on the skin, while purpura are larger bruises that can vary in shape and color.
Exercise-Related Bruising
Exercise-related bruising is caused by trauma to the blood vessels. This can happen when the muscles are overworked and put under extreme pressure, which causes micro-tears in the muscle fibers.
The Impact of Exercise Intensity and Duration
The intensity and duration of an exercise session will influence how much bruising you experience. Higher-intensity exercise sessions such as weight-lifting can cause more trauma to the blood vessels and muscles, resulting in more bruising. Longer exercise sessions can also increase the risk of bruising due to increased muscle fatigue.
Age and Fitness Level Influence Bruising
Other factors that influence how much you bruise include age and fitness level. As we age, our skin becomes thinner and loses elasticity, making it easier to bruise. In addition, fitness level can also affect the amount of bruising one experiences as those with higher levels of fitness are less likely to experience exercise-related bruises due to increased muscle strength and flexibility.
5 Common Areas Of The Body Affected By Exercise-Related Bruising
Exercise-related bruising is most commonly seen in the arms, legs, back, abdomen and chest. These areas often experience the most pressure during an exercise session, making them more prone to bruising.
When To Be Concerned
Most bruises are not a cause for concern and will heal on their own with time, however, if you see a nasty looking bruise, it may be more serious.
Medical Conditions That Can Cause Bruising
Certain medical conditions, such as:
Vitamin C Deficiency (Scurvy)
Vitamin C deficiency can cause bruising due to a decrease in collagen production, which is responsible for keeping the blood vessels strong and resilient.
Hemophilia
Hemophilia is a rare genetic disorder in which the blood’s ability to form clots is impaired. This can cause excessive bleeding and bruising.
Leukemia
Leukemia is an aggressive form of cancer that can cause easy bruising due to the body’s inability to form healthy blood cells.
Vitamin K Deficiency
Vitamin K deficiency can cause a decrease in the production of clotting factors, resulting in increased bleeding and bruising.
Kidney Disease
Kidney disease can cause an increase in the levels of muscle proteins which can interfere with clotting and lead to easy bruising.
Liver Disease
Liver disease can also disrupt the body’s ability to produce clotting factors, resulting in increased bleeding and bruising.
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When Should You Seek Medical Attention
You should seek medical attention if you experience excessive bruising or bruising that does not go away after a few days. Additionally, if the bruised area is tender or painful to the touch, it may be a sign of further injury and should be examined by a medical professional.
Your drug history, for example, if you are on blood thinners or other certain medications clues your doctor into the cause of your bruising. Your doctor may also order additional tests such as a complete blood count or a platelet count to determine the underlying cause of your bruising.
3 Tips for Preventing Exercise-Related Bruising
To avoid exercise-related bruising, we recommend the following:
Make Sure To Warm-Up and Cool-Down
Warming up and cooling down are essential for preventing exercise-related bruising. Warming up is beneficial as it prepares the body for physical exertion by increasing blood flow and gradually increasing muscle temperature. This also helps reduce the risk of dysfunction or injury as it increases flexibility and allows muscles to adjust gradually to the increased activity.
Cooling down is also important as it helps the body to gradually reduce its activity and decrease muscle temperature. This allows the muscles to recover from physical exertion, reducing the risk of injury and bruising.
Also, use an ice pack on the affected area immediately after exercise. An ice pack can help reduce inflammation, swelling and bruising.
Maintain Healthy Nutrition and Hydration
Eating a balanced diet that is rich in essential vitamins and minerals can help reduce the risk of exercise-related bruising by providing our bodies with the nutrients it needs to stay strong, healthy and resilient. It is also important to stay hydrated as dehydration can lead to muscle fatigue and cramping which can cause bruising.
Wear Appropriate Clothing and Gear
It is also important to wear appropriate clothing and gear when exercising as this will help reduce the risk of injury and bruising. Wearing protective clothing such as gloves, shin guards and helmets can help to reduce the impact of physical activity on our bodies and prevent bruising.
Conclusion
Exercise-related bruising is a common occurrence but it can be avoided by taking the right precautions. Warming up and cooling down properly, eating a healthy diet and wearing appropriate clothing are all essential for avoiding exercise-related bruising.
Additionally, if you experience any excessive bruising or bruising that does not go away after a few days, it is important to seek medical attention. Taking these steps can help ensure your safety and reduce the risk of injury while exercising.
Having a trained mobile personal trainer to guide you can help prevent exercise-related bruising. Book your free assessment and let us help you stay fit and healthy without getting hurt!
