How to Avoid Post-Race Fluid Retention

If you feel bloated following a race, you may need to modify your hydration plan. Find out the reasons for why athletes experience fluid retention, and how to stop it happening.

It is not uncommon for those engaging in activities with extended endurance, such as races, to experience a certain amount of stiffness in the lower legs post-event. In my own vernacular, I refer to this sensation as “cankling.” Cankles are often discussed on online forums for endurance sports events, being defined as an enlargement of the lower calf and ankle area, which causes the area to have a less defined outline.

What causes post-race fluid retention issues?

In a typical situation (other than the day immediately following a major race like the Kona or Western States 100), fluid retention in the lower leg can be a major sign of an impending organ failure. When the heart or kidneys are not performing at their best, they are no longer able to efficiently move fluids around the body. Thus, the force of gravity begins to dominate and determine where the liquid accumulates. It is important to see a medical professional in the case of feet and ankles that remain extremely swollen over a prolonged period of time.

It is good that post-race cankles are only a temporary issue, rather than an indication of serious health conditions like heart or kidney failure. There is likely to be a collection of components that can work together to make an event occur, especially when it is part of a competition. Some of the main potential culprits are:

Capillary Damage and Leakage

Exercising for a long time, especially running, is hard on the body, as the impact involved can cause a substantial amount of trauma. This can lead to physical damage to the muscles and blood vessels.

This can lead to fluid loss from the capillaries in your muscles—through the walls of the blood vessels from the circulatory system into the compartment outside the cell. When working out, your blood flow increases, leading to some fluids being pulled by gravity to the feet and ankles, forming a ‘cankle’ look.

Excessive Fluid Intake

In 2012, Cejka et al. conducted a study that measured the amount of fluid that accumulated in the legs of ultra runners participating in a 100-kilometer race.

Approximately one fourth of the participants in the study had an expansion in foot size because of water maintenance and, having contrasted this with their separate levels of liquid consumption, the analysts inferred that the swelling could be potentially brought about by them drinking excessively during the competition.

It seems to be a logical conclusion that if you take in more liquid than your body needs (from sweating and urinating) it will have to accumulate somewhere.

Electrolyte Imbalance

Electrolyte levels that are off-balance, especially sodium but also potassium in some cases, which can be caused by excessive perspiration or excessive amounts of water intake, might lead to liquid buildup (regardless of the amount of fluids you are taking in).

The sodium and potassium levels in the bloodstream may be too low, which would cause fluid to be moved from inside cells into the outside in order to keep sodium at its correct level.

At the opposite end, too much salt intake can increase the accumulation of liquid in the body since the body holds on to water in order to reduce the amount of sodium back to a suitable level. I heard about a professional cyclist who has a slow rate of perspiration and consumed too much salt during the early days of a Grand Tour race, which caused them to initially gain weight, but they later reduced their salt intake and returned to their usual weight.

This brings to light that each athlete has an ideal amount of electrolyte (primarily sodium) intake for the best hydration during extended events. It is important to be aware of how much salt you are taking in, as both not enough and too much can cause issues concerning water levels. Knowing the optimum amount of salt intake is beneficial.

Kidney damage

Individuals with kidney disease can experience swelling of the lower extremities, as the kidneys being impaired make it hard for the body to manage the volume of urine which is needed to keep the right fluid balance. In a similar way, it is plausible that extreme endurance exercise may result in instant kidney damage, causing similar problems in the days subsequent to the event.

It is widely known that individuals who suffer from rhabdomyolysis (which is caused by overly rigorous exercise, often done in hot temperatures) are prone to kidney issues as well as excessive fluid retention.

There has not yet been a full understanding of the effects of prolonged endurance on the kidneys, but studies are being conducted to look at this. It is strongly believed that it could affect the balance of fluids in some individuals for a few days after the event, even though it usually goes away by itself in the majority of people.

What can you do to avoid fluid retention issues?

It is not likely that post activity fluid retention will cause major problems, but it is possible. To try and avoid such an occurrence, or to handle it if it does happen, there are a few steps one can take.

Train adequately for the distance and pace you’re going to race.

It is clear that the level of physical fitness one has going into an occasion will determine the amount of stress their body is exposed to.

It is logical that if you are in good shape, your muscles will endure less harm due to competing. This will reduce the chance of various aftereffects, for example, but not restricted to, water retention.

Practice appropriate fluid and electrolyte intake strategies.

It is likely that overdrinking or not drinking enough fluids or having an imbalanced sodium intake in comparison to perspiration can lead to water retention following an event. If you tend to bloat after an activity, it’s especially essential to adjust your liquid and electrolyte consumption to what works for you.

It is vital to keep in mind that each person’s requirements differ, so it is important to experiment intelligently in order to discover your ideal salt and water intake, based on your knowledge of how much water and sodium your body needs. A useful initial step for those unsure of how to proceed is Precision Hydration’s free online sweat test.

Imitating the hydration habits of others, regardless of how well they do, is not necessarily a wise decision. Keep in mind that each person may have different needs when it comes to sodium and fluid intake, particularly during long or warm competitions.

How to ‘cure’ Fluid Retention

What can you do if, even after trying everything, your cankles remain swollen after a large gathering? Here are some strategies to help reduce the swelling.

Use cold to reduce swelling in the immediate aftermath

Placing cold items on the body such as water immersion, showers, and ice packs after a competition can assist in reducing inflammation in the body’s problem areas. No harm can be done in taking steps to alleviate the problem once it is over.

Use Compression

Consider using compression socks, leggings, or Normatec boots (if accessible) to facilitate the flow of fluids from the lower part of your body back up to your heart.

Other Home Recovery Tips

Even though the marathon is over, you are not finished yet. The hard work doesn’t end once the race is over, as recuperation is still an important part of the journey. Keep the following recommendations in mind to save yourself some soreness in the days after the race:

Avoid prolonged sitting: Plan your trip back home to reduce the time spent sitting in one position or you may be too stiff to get out of the vehicle. If you are traveling home by airplane, give yourself a day to unkink before taking the flight.
Keeping moving: After you get home, plan another 10 to 15 minutes of slow walking to keep your body from freezing up. If you plan on foam-rolling after the race, wait at least two to six hours after the race.5
Elevate your legs: Propping your legs above your heart for 10 to 15 minutes can help reduce inflammation and cut down on stiffness and soreness.
Take a cool shower or enjoy an Epsom salt soak: Stay out of the hot tub. A hot bath may further damage already sore muscles that are already soaking in lactic acid. A lukewarm bath or shower is good. Use a whole box of Epsom salts in a lukewarm bath for a body soak to help relieve pain and soreness.
Celebrate with the right recovery food: A high carb meal with protein will give your body the fuel to start recovering. This is the time for the pasta party. Avoid alcohol. If you really must have a toast, low alcohol or no-alcohol beer is the safest choice. Continue to drink sports drinks, fruit juices, and water throughout the evening.
Urinate before taking pain medications: Before you take any over-the-counter pain killers, ensure that your kidneys are in proper working order and that your hydration is returning to normal by taking a pee. Then you can take your pain reliever of choice.
Treat your blisters and pains: Use? a good sterile technique to drain any tense blisters. Cover any hot spots and minor blisters with blister bandages to allow them to heal.
Go to bed: You may sleep like the dead, or you may have difficulty sleeping due to pain and stiffness, but sleep is the time the body best repairs itself. Nap and get ample sleep after the marathon.

The Week After the Marathon

You deserve to be celebrated. Be proud to display your accomplishment of finishing the race by wearing your finisher’s shirt and medal to school or work the following day. Other marathoners will be delighted to share their congratulations and stories with you.

Following a race, it is typical to have a certain elevated feeling due to the awareness that you accomplished an ambition you had planned. It should be noted that following a marathon there are certain emotions or conditions which may be experienced during the following week.

Post-Marathon Blues

It is likely you will experience a sense of weariness and low spirits during the seven days following the marathon. This is normal, so plan for it. It goes away as you recover. Many people experience post-race blues.

If you find that self-care has not alleviated your blues, look for medical assistance. Changes in your physical and mental health could have led you to experience clinical depression, a grave and life-threatening illness that can be treated quickly if detected right away.

Stiffness and Soreness

You can anticipate feelings of discomfort in parts of your body that you may have never been aware of before. As you began to tire during the marathon your form may have changed, using muscles you are not usually using when running or walking. The pain may be delayed. Anticipate it emerging over the course of the next several days.

It could be beneficial to set apart one or two days after the marathon to book a soothing therapeutic massage to reduce muscle tension and tightness. Gently kneading the muscles is essential in order to prevent causing any further harm to the muscles that are currently healing.

The way you walk could be affected until your blisters are healed. Do not go over a period of 15-30 minutes when going for a walk or jog until you have completely recovered.

Full Marathon Recovery Phase

Full marathon participants may need from one to one and a half months to recuperate. It is advisable to finish your rehabilitation before beginning any strenuous exercise or competitive racing.

Think about your current emotions and speak to a healthcare specialist if you seem to be having difficulty healing, especially from injuries. You may need more time. Remember to consider the following before attempting to return to your regular workout routine.

Ease Back into Training

For walkers looking to get fit, the first week should be limited to a 60 minute walk with a quick step; after two weeks, it is safe to move back to more extended exercise regimens following the marathon. Athletes who run should start back into their program slowly and incrementally increase their time and distance.

Adjust Your Diet

When recovering, it is probable that your activity levels are reduced, with fewer miles run or walked than during marathon preparation. After your initial week of getting back into shape, modify your calorie intake based on how active you have been.

You may need to monitor what you are eating and make changes if you start to put on weight from being less active. Include a variety of vegetables, fruits and whole, nutritious foods in your daily diet.

Summary

In conclusion, it is not unusual for endurance athletes who have engaged in long or tough events to retain fluids after the exercise has been completed. In a lot of scenarios, it’s unexpected that it would be a major long-term difficulty and should take care of itself in a few days. It appears that there may be a variety of explanations for this issue, so any initiatives to prevent it or strategies for handling it should take that into consideration. If swelling persists for an extended period of time or becomes severe, it is important to get medical help to make sure that no major health issues exist in any key organs.