6 Weird Exercise Reactions Explained

Have you ever felt lightheaded and mixed up after a hard workout? How about sore and itchy after a run? Maybe after years of playing hockey or basketball, you’re hearing a crackling sound in your knees? Exercise is hard work, and you better believe your body notices.

If you’ve been trying to ignore an exercise “symptom,” or simply wonder what’s normal and what’s not, Joseph E. Herrera, DO, Chairman of the Department of Rehabilitation Medicine at Mount Sinai Beth Israel, has the 4-1-1 on all the weird ways your body could be reacting to a workout.

Reaction #1: You’re Not Hungry—at All

Lost your appetite after a long run, bike ride, or soccer game? You’re not sick, says Herrera. In fact, your body is working perfectly. “Adrenaline pumping through your body triggers the fight-or-flight response, which suppresses some of your bodily functions,” he explains. Your autonomic nervous system regulates key components of survival. When you’re “fighting or fleeing” (a.k.a. doing endurance exercise) immediately-necessary blood pressure, heart rate and respiration are kicked up, while your body suppresses less-imminent functions, like the immune system, urination, and digestion. That means you’re not going to be super-hungry immediately after your run—even if you burned some major calories. “You should see your appetite return in around 30 minutes,” says Herrera.

Reaction #2: You’ve Got a Snap, Crackle, Pop in Your Knees

After exercising for most of your life, you might start to hear the classic Rice Krispies’ “snap, crackle and pop” in your knees—a problem Herrera says he’s commonly questioned on. “It’s due to mild wear and tear of the cartilage, and it can happen in the late teens and twenties,” he explains. “It’s especially common in runners who participate in cross-country and long distance events.” The only cause for concern? If you have pain along with those crackling sounds, which might signal more detrimental damage—tell your doc.

Reaction #3: You’re Salty After Hot Yoga

If you’ve ever gotten a lick of sweat on a hot summer’s day, you might already be aware of its salty taste. “There’s a certain amount of salt, composed of sodium and chloride, in our sweat,” says Herrera. And after hot yoga especially, salty sweat can quickly dry on the skin in gritty blobs or streaks. “This is totally normal,” says Herrera. Some people may sweat so much salt, they’ll end up with white residue on their clothing. However, salt helps keep the right concentration of water in our cells—and seeing it can signal you’re close to dehydration, says Herrera. He advises runners and other endurance athletes to reach for an endurance sports drink if they’re regularly noticing salty skin.

Reaction #4: Your Skin is Itchy and Irritated After a Workout

Many runners, walkers, and other athletes report itchy skin after hitting the trails or the track. Herrera says intense physical activity can be a perfect storm for skin irritation. “Lots of people get an itchy feeling from their own sweat, and the way it interacts with clothes,” he explains. “Sweaty skin rubbing against cotton clothing, often leads to chafing.” If you’re experiencing some itch and burn, look for fabrics that glide over skin instead of rub. Nipple chafing is also common, says Herrera. He advises lubing up with a product like Vaseline before workouts to prevent soreness and discomfort.

Reaction #5: You Feel Spacey After a Long Run

Maybe you can’t focus. Maybe you’re feeling weak and lethargic. Or maybe you can’t string thoughts together into sentences. If a long run or bike ride leaves you spacey, you’re either lacking water or nutrition, says Herrera. “Carbo-load the night before a big event or a run longer than 60 minutes,” he says. “And then make sure to refuel after a workout, almost immediately.” A good post-run nutrition bump is a snack or meal with both protein for recovery and carbs for energy. (Roughly 1 gram of protein for every 3 grams of carbs should do. Try simple eggs and oatmeal, or a sandwich with lean meat and a slice of cheese.)

Reaction #6: You’ve Got a Tight Feeling in Your Chest

You might shrug off that tightness or discomfort in your chest after a workout, but Herrera says it’s vital to get your heart checked out by a doc. “It’s a red flag that needs immediate attention,” Herrera says. “We are seeing cardiomyopathy in young athletes. Any chest tightness or pressure could signal a dangerous heart condition.” Although rare, cardiomyopathy (encompassing diseases of the heart’s muscles) can result in sudden death. If there are symptoms, Herrera will do a full physical and cardiac work-up on patients. “Less than one percent or so of the athletes I see have this heart problem, but it can occur in those as young as teens and 20s,” says Herrera. If you’re feeling chest pain, don’t take a chance—visit your doctor.

 

This article is not intended to substitute for informed medical advice. You should not use this information to diagnose or treat a health problem or condition. Always check with your doctor before changing your diet or starting a new fitness routine.

 

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