After several hundred meters of continuous running, the side begins to pull and hurt. Many people wonder why there is pain? Is it worth it to continue jogging when it hurts in the side? Why does the side hurt when running and how to quickly defeat the pain?
Causes of pain in the side when running:
- insufficiently long warm-up along with a sharp load (quick start);
- unprepared respiratory system ( beat down rhythm);
- too rich breakfast or little time has passed after eating;
- diseases of the liver, pancreas and bile glands.
Warm-up problems
Most of the human blood (70%) circulates through the veins and vessels. The rest is distributed over the internal organs (spleen, tissues, lungs, etc.) in the absence of load. When the human body does work, the blood reserves are used to increase oxygen saturation of the tissues. The volume of the liver increases, which in turn presses on the liver capsule. Thousands of nerve endings are irritated and pain occurs in the right side (under the ribs). This process is most common in novice runners.
Pain may also occur in the left side. The reason is irritation of the spleen due to excess blood.
A good warm-up before running will allow you to avoid discomfort. Its purpose is to warm up the muscles and increase the speed of blood flow, thereby preparing the body for the upcoming load. In addition to warming up, you need to properly distribute training time. Beginners are advised to limit the time of the first runs to 15 minutes and gradually increase duration classes.
If, while running, the side still stabbed and hurts, you need to slow down and go to the step. Strictly not recommended immediately stop It's important to keep moving. Deep breathing, relaxation of the muscles of the arms and shoulder girdle, slight inclinations of the torso will help overcome discomfort.
Breathe evenly and rhythmically
Shortened, rapid breathing can cause pain in the side. If the diaphragm muscle receives little oxygen, spasm may occur. The upper part of the abdomen will start to hurt. When breathing is too fast and shallow, the diaphragm makes a small move. Blood accumulates in the liver, and comes to the heart in small fractions. And what happens with an increase in the liver, we already know.
The easiest and most correct way to breathe evenly is to count by two: two steps - inhale, then two steps and exhale. The count can be increased to four steps (with a more intense pace of running. Inhalation is through the nose, exhalation through the mouth. Pain with diaphragm spasm can be relieved by taking a very deep breath and a smooth exhalation through the mouth.
Careful with food
After eating various foods, the human body tries to convert it into nutrients as quickly as possible. All organs work - the stomach digests, increasing in volume. The liver cleanses the blood of toxic substances. Vessels dilate, sweating increases. Depending on the severity of food on the gastrointestinal tract. Time increases even more. The result in the form of pain in the right side when running will not keep you waiting
To prevent pain in the side, you need to remember the rules of eating before training. should not be excessively plentiful, and the time from eating to loading is at least 50 minutes (with a hearty breakfast 1 hour 20 minutes). Priority products are vegetable cuts, rice and cereals, kefir, fermented baked milk, etc. Exclude spicy dishes, fatty, smoked meats. It is necessary to draw up a training plan correctly. While the stomach is digesting the rest of the breakfast, we do not give heavy loads. We pay attention to technique, control of breathing. At the end of the workout, the running speed can be increased.
Problems of chronic diseases
The problems described above can occur in healthy people who are not accustomed to exercise. However, there are a number of unpleasant diseases (including chronic ones) in which pain in the side accompanies training. These include:
- Hepatitis (also B, C)
- kidney disease
- Inflammation of the gallbladder
- Problems of the pancreas and other glands
- Insufficient viscosity of bile
- pancreatitis, etc.
The side can hurt both before training and during a run. As the workout progresses, the pain may get worse.
Those who have chronic diseases should definitely consult a specialist before jogging. If the doctor allows training, try to eat healthy foods: vegetables, fruits, steamed foods. If pain occurs, the workout should be smoothly completed by moving from running to a step and restoring breathing. Seek medical advice again. Self-medication in this case will not work.
During training, try to listen to your body. Pain is the watchdog of danger. If you take action in time, you can avoid mistakes and maintain good health.
They are very afraid if during the run their right or left side starts to hurt. Most often, out of fear, they take a step or stop altogether so as not to aggravate the problem.
In fact, in most cases, pain in the sides while running does not carry anything detrimental to the body. You just need to know where it comes from and how to get rid of it.
Where does pain come from
If the right side hurts, it hurts the liver. If left - spleen.
When the body begins active physical work, the heart beats faster and pumps more blood than in a calm state.
But both the spleen and liver may not be ready for the fact that they will receive very a large number of blood. It turns out that they will take more than they give. As a result, there will be a lot of blood inside these organs, which will put pressure on the walls of the spleen or liver. And these walls have nerve endings that respond to pressure. Accordingly, the pain that we feel in the sides while running is caused by excessive blood pressure on the walls of the organs.
What to do to remove the pain in the sides.
If the pain has appeared, then it is better to get rid of it. To be honest, nothing will happen to you if you keep running with this pain. It's just that not everyone has the patience, and it makes no sense to endure, because there are quite effective ways which almost always help.
Massage
Not in the sense that you need to stop and give yourself a massage. Massage can be done while running. It is needed in order to artificially disperse the blood from the liver or spleen.
There are two ways to do this:
First. Take deep breaths in and out, trying to work the abdominals. This will help relieve pain and saturate the body with oxygen.
Second. Without deep breaths, begin to draw in and inflate the stomach.
Decrease your pace
It doesn't take long to massage. If you understand that it does not help, then the pace of your run is chosen so high that the spleen and liver work at their maximum capacity and cannot pump blood faster. So try slowing down your pace a bit. It helps 90% of the time. Slow down the pace until the pain subsides.
If this doesn’t help, and you don’t have the strength to endure the pain, then go one step. And if your pain is not associated with some chronic diseases of the internal organs, then the sides will stop hurting in a few minutes. Although sometimes you have to endure pain for 10-15 minutes after stopping.
How to prevent side pain
It is better that this pain does not appear at all. There are several ways to do this, which usually help. The word "usually" should be understood as almost always, but there are exceptions.
If you warm up your body well before running, then pain may not occur, since both the spleen and liver will be ready for increased stress and will be able to pump the required amount of blood. It does not always help, because sometimes the pace of running is much higher than the intensity of the warm-up. For example, during a warm-up, you will raise your heart rate to 150 beats, and while running up to 180. It is clear that this is an additional load that internal organs may also not be able to withstand.
Before training, you need to eat. This is, of course, a universal number. It may vary depending on the food. But on average, you need to take exactly 2 hours. If you can’t eat in advance, then half an hour before jogging, you can drink a glass of very sweet tea or tea with a spoonful of honey. This will give you energy. But if you crack buns or cereal right before training, then the body will spend energy and strength on digesting them, and the sides may also get sick due to the fact that they simply will not have enough strength to process both the load from running and the load from digesting food. Therefore, respect your body and do not force it to digest while running.
To improve your results in middle and long distance running, you need to know the basics of running, such as proper breathing, technique, warm-up, the ability to make the right eyeliner for the day of the competition, perform the correct strength work for running, and others. For the readers of the site, video tutorials are completely free . To get them, just subscribe to the newsletter, and in a few seconds you will receive the first lesson in a series about the basics of proper breathing while running. Subscribe here: . These lessons have already helped thousands of people, and they will help you too.
Any person involved in a mobile sport periodically experiences pain in the right hypochondrium. Neither novice athletes nor professionals are immune from this. Most often, runners are affected. As a rule, when running, it hurts under the ribs, but sometimes pain can occur anywhere in the abdomen. It is individual for each person, the localization of pain does not change with subsequent attacks. An unpleasant sensation begins to manifest itself in the form of aching, weak pain, which rapidly grows and turns into a sharp, unbearable pain. When it reaches its peak, it becomes extremely difficult for a person to breathe and move. Even if a medical examination is carried out at this moment, it will not reveal pathologies associated with running. Then why does the right side hurt when running?
Wrong breathing
Insufficient saturation of the diaphragm with oxygen - this theory for a long time was the only explanation for why the right side hurts during the run, as well as after it.
The bottom line is that in the process of running the diaphragm works more actively, its need for saturation with blood and oxygen increases. More of them are also required by other muscles involved in motor activity. Due to frequent confused breathing, the work of the diaphragm is disrupted, as a result, the heart also does not receive enough blood, which provokes pain. After a forced stop, the diaphragm does not immediately return to its previous state, for some time the right side hurts after running. After the restoration of the normal rhythm of breathing, the pain recedes.
This theory causes a lot of controversy, since some people do not have pain in the right side when running, but in the lower abdomen, where there is no diaphragm. In addition, she is very hardy - the continuous process of breathing trains this muscle area well.
Poorly planned meals
After eating food, the body needs a lot of energy to digest it. If physical activity takes place less than 2 hours after a hearty meal, the increased stomach will not allow you to actively move. That's why when running, the right side hurts.
Frequent drinking
This is not about professional athletes, but about people who do not always adhere to healthy lifestyle life.
When used alcoholic beverages The liver is under enormous stress. The result is its increase in size and pressure on the nerve endings. If the "athlete" sins addiction, pain in the right hypochondrium will become a regularity.
Anatomical features of the body
From the point of view of anatomy, the abdominal cavity is covered with a thin shell, consisting of two parts. Motor activity, coupled with increased activity of the diaphragm, provokes friction of these parts against each other.
This version explains why it hurts in the right side when running in a certain place - the point of contact of the parts of the shell determines the localization of pain.
Insufficient muscle preparation
If you do not conduct a good warm-up before running, the body will experience stress. In a calm state, blood circulation and oxygen saturation of all body systems are debugged. Without pre-training body to physical exertion, normal blood circulation and oxygen delivery are disrupted. The spleen and liver immediately react to this - having increased in size, they compress the nerve endings.
Diseases of the spine
Deformation and any other pathological processes cause pain when running in the right hypochondrium. The diaphragm is closely related to the muscles of the lumbar region. Their tension is reflected in her work, and she, in turn, responds with pain. Among doctors, this is the most popular version as to why the right side hurts when running. The systematic appearance of pain is the reason for the examination of the spine.
The presence of serious pathologies
Pain in the right hypochondrium when running is provoked by the following pathologies:
- appendicitis;
- the presence of stones in the right kidney;
- biliary dyskinesia, gallstones;
- diseases of the gastrointestinal tract (colitis, gastritis, etc.).
If pain in the right side occurs periodically and at rest, you need to undergo a medical examination.
Drinking juice or soft drinks before exercise
In the human intestine there is a small volume of fluid (its scientific name is intraperitoneal). It is located between the parts of the membrane covering the abdominal cavity, this prevents them from rubbing against each other. Juices, carbonated and energy drinks significantly change the composition of the liquid, reducing its amount. If pain occurs after their use, this is the answer to the question of why the right side hurts when running.
Before physical activity, as well as during it, it is recommended to drink only clean water without gas, it has no effect on the fluid in the intestines.
Why does my right side hurt after running? Ways to eliminate pain
The causes of pain in the right side after running are the same as during it. Some time after stopping, the pain should subside.
If this is too slow, you need to use one of the ways to speed up the process:
- Go walking, taking deep breaths. You need to try to make sure that the kick of the foot on the ground or floor on the left side is simultaneously with the exhalation. It is not necessary to do it for each touch of the running surface of the left leg, you can exhale after 1-2 steps. The pain sensation is relieved due to the fact that the left side begins to take the main load, allowing the muscles right side relax.
- To make oblique movements forward, thanks to them, the tension of the abdominal region is relieved.
- Perform a stretching exercise: raise left hand up and lean to the right, then lift right hand and lean to the left. Movements should be slow and smooth, at the maximum point of inclination it is recommended to linger for half a minute.
- Perform diaphragm rubbing.
- Run breathing exercises: inhale deeply, then, curling your lips into a tube, exhale for a long time. Repeat several times. Thus, the tense diaphragm is massaged from the inside.
- Lean forward, touching your toes with your palms.
- Massage the painful area with three fingers of the right hand, you can simply press it until the pain eases.
- Draw in the stomach as far as possible, taking strong breaths in and out through the nose.
How to reduce the likelihood of pain when running
Running is one of better ways healing the body as a whole, with its help it is easy to reset excess weight and improve well-being.
In order for the process not to cause discomfort and pain, you need to properly prepare for it, as well as follow a number of rules while running:
- With a firm determination to take up running, you need to reconsider your lifestyle. It is not recommended to overwork much, the rest should be complete.
- You need to go for a run during the hours of maximum relaxation. Psychological stress, fatigue, desire to sleep, etc., will manifest even more strongly after running.
- If you run in the morning, you need to give the body time to wake up (about half an hour). If you start running immediately after waking up, the body will experience stress, metabolism will be disturbed. If you run in the evening, the muscles should rest after labor day a couple of hours, this will help to avoid their overwork.
- You need to organize the right diet. Any snack before running increases the likelihood of pain in the right side to almost 100%.
- It is important to monitor the quality of the food you eat. Even if the time frame is observed, the pain will arise due to junk food, fatty foods simply will not have time to be digested at the set time.
- If diseases of the internal organs and systems are excluded, and the pain in the right side is regular, it is recommended to put on an elastic belt on the stomach before jogging. When pain appears, it must be tightened as tight as possible.
- You should not run to exhaustion, exhaustion of the body will not bring the desired result.
- At the beginning of the process, you need to immediately establish the optimal pace of running. It is a mistake to believe that the sooner the better - physical training is individual for everyone. A poorly prepared person from too fast a pace will begin to suffocate in the first minutes.
- It is important to learn how to breathe correctly. good example swimmers serve. They can only breathe when the face is above the surface of the water, their breathing is synchronous with the movements of the body. Synchronization of inhalations and exhalations with kicks on the running surface will allow all organs and muscles to be evenly enriched with oxygen, which will significantly reduce the likelihood of pain in the right hypochondrium.
- Training should be regular. The better the endurance and physical form, the less often the pain in the right side bothers.
- So that the curvature of the spine does not interfere with a full workout, you should always walk with a straight back and head held high.
- Warm-up is a must before running. better muscles prepare for further stress, the lower the risk of injury and pain.
- The load should be strictly metered and increase smoothly. Reassessment of one's own sports capabilities will result in a stabbing pain in the right hypochondrium.
Running is one of the best views sports to improve health and physical form. So that acute pain in the right side does not become an obstacle to regular training, it is important to reconsider your lifestyle, undergo a medical examination to exclude the presence of possible pathologies, and also follow certain rules while running.
An unpleasant, sharp and stabbing sensation is probably familiar to everyone who has run at least once. Why does the side hurt? What can give such an unbearable feeling? After all, sometimes such pain becomes so palpable that you have to stop to recover and restore breathing. At such moments, it begins to seem that some internal organ has failed and is about to burst.
Why pain starts
An unpleasant sensation in the right or left hypochondrium that occurs when walking or running fast is considered a natural condition for novice athletes. Discomfort can occur due to the fact that the blood in the internal organs, especially with improper dosing of the load, begins to circulate rapidly.
When the body is at rest, a certain amount of blood is in reserve, not actively participating in the circulation. With an increase in physical stress, this volume, which is located mainly in the abdominal cavity, the body begins to use. Blood is expended to meet the growing needs of the muscular, pulmonary and other systems. It overflows the internal organs due to the fact that a huge inflow and a sharp outflow do not keep up with each other.
What hurts
First of all, the hematopoietic organs begin to suffer. If the right side under the rib hurts while running, then this indicates that the liver suffers from increased blood flow, because it is already a reservoir for blood.
Discomfort and pain may appear in the right hypochondrium after starting a run immediately after eating. In this case, the organ, being included in the digestive process, greatly increases, filling with blood. Therefore, even light running or brisk walking provokes an even greater expansion. The increased volume of the organ begins to put pressure on its own shell, which brings an unpleasant prickly feeling.
A similar situation occurs when the left side hurts while running. Here, unpleasant sensations are created by an increase in blood volume in another hematopoietic organ - the spleen. It seems to swell, creating pressure on its shell-capsule, densely dotted with nerve endings. As well as when acute pain occurs on the right side, it is they who give the signal to the brain that they have to work hard.
What does pain say
Most often, the resulting discomfort suggests that before playing sports, a person neglected a preliminary warm-up. In this case, the body was not ready for intensive blood flow and did not have time to produce a uniform redistribution of blood. This is precisely the reason why the side hurts when running. However, sometimes this can be a signal that these organs are not completely healthy, and therefore the intervention of a doctor is required.
How to prevent physiological discomfort
To avoid the appearance of acute stabbing pain, you need to follow only a few simple rules by experienced athletes.
Firstly, you should never start classes if you have not previously carried out a thorough warm-up. A few slow squats and body bends in different sides, measured walking with a gradual increase in pace contribute to optimal redistribution and proper blood circulation in the hematopoietic organs. In addition, a well-conducted warm-up will help normalize blood circulation in the diaphragm and muscle tissues of the body. This point is especially important to consider in the running training program for beginners.
Secondly, you need to watch your breathing. Even and measured breathing will ensure the involvement of all the muscles of the diaphragm and eliminate rapid fatigue during exercise.
Thirdly, if during running there are uncomfortable sensations in the right or left hypochondrium, it is necessary to switch to a quick step. After walking two hundred meters, you can return to running again. There is no need to set super-tasks here - you need to move towards the goal slowly and confidently. Regular workouts, a gradual increase in load and running to develop endurance will allow the body to adapt to the rapid redistribution of blood throughout all systems and organs.
How to start running
To make sports a real pleasure, especially on early stages, it is necessary to draw up a special training program on your own or with the help of a trainer. It is usually based on physical fitness novice athlete and an integrated approach to conducting classes. It takes into account the duration of walking, and the time of the race, and the number of repetitions. Even the training schedule can play a significant role.
Running training programs for beginners
Typically, training programs are compiled on certain period time, which can be four or ten weeks of the training plan. At the same time, the training itself takes no more than thirty minutes and is carried out three to five times a week.
Such programs do not require a clear implementation of all points, they can be adjusted for themselves, taking into account the needs of their own body. For example, you can increase or decrease your jogging time while remembering to decrease or increase your walking time accordingly. However, do not change the duration of classes. It is also important to remember that the main thing here is the regularity of training.
Here is an example of the simplest training program for people with weak and medium physical training.
Week #1
Training Day | Duration of alternations running (min.) / walking, (min.) | Number of repetitions | Cooling walking time, min. | Total training time, min. |
|
Week #2
Training Day | Warm-up walk time, min. | Number of repetitions | Cooling walking time, min. | Total training time, min. |
|
Week #3
Training Day | Warm-up walk time, min. | Duration of alternations running (min.) / walking (min.) / running (min.) | Number of repetitions | Cooling walking time, min. | Total training time, min. |
Week #4
Training Day | Warm-up walk time, min. | Duration of alternations running (min.) / walking (min.) | Number of repetitions | Cooling walking time, min. | Total training time, min. |
After such a four-week training course, you can safely continue training, running several kilometers for 20-30 minutes a day. This program can fully prepare people with weak or average physical fitness for full-fledged jogging. There are other methods that involve more gentle steps, but they are designed for a longer period and can be carried out within ten weeks.
How to run correctly
Running technique, especially at the initial stages of training, in no case provides for abrupt starts. Novice athletes, especially people accustomed to a "sedentary" lifestyle, need to start training with long walks. When you can move briskly for an hour without feeling any discomfort, you can start short runs, alternating them with brisk walking. This will increase the body's endurance during physical exertion.
Influence of technology
How to run correctly in order to reduce the load on the muscles, joints and internal organs, because when the foot contacts the ground, the whole body gets a shake? As a result of such shocks, not only the ankles, the hip joint and the spine suffer, but also the main human systems. To reduce the likely load, special running techniques have been developed. Each of them is used by experienced athletes in various training conditions. However, for a beginner, it is much more important to listen to your own body, here you cannot thoughtlessly increase the load. Only a competent and rational approach will achieve good results in mastering various techniques without the appearance of questions like: “Why does my side hurt while running? What to do?"
How else can you get rid of the appearance of unpleasant colic
Even if you follow all the basic rules and recommendations, but unpleasant pain still occurs during a run, you must not only slow down, but also take very deep breaths. According to the observations made by many athletes, it is desirable to exhale so that each one coincides with the touch of the treadmill with the foot opposite to the side of pain. Thus, if the left side hurts while running, exhalation should be done at the moment of touching right foot about the earth. However, this does not mean that you need to breathe very often. This can be done after one or two steps, the main thing is that the moment of exhalation coincides with the contact of the leg and the ground.
This is explained by the fact that at the moment of exhalation, the muscles of the diaphragm are involved. As a result of kicking the foot on the ground, a push passes through the whole body, which affects all the main muscle tissues, including the working muscles of the diaphragm. This impulse can cause additional lateral contractions, during which the affected organ will receive a little rest, and the pain will pass.
Rescue slopes
Another effective way relieving pain are tilts. Performance simple exercises to relieve spasms and stretch compressed muscles will provide a good effect. For example, such actions: stop and make slow forward bends several times. Or raise your right hand first, lean to the left and stay in this position for a few seconds, and then do the same exercise, but with an inclination to the other side.
Of course, the appearance of any discomfort during sports does not allow you to get proper satisfaction. What should be changed in the process of training so that the question of why and why the side hurts when running does not arise anymore? Experienced athletes in this regard advise:
- Do not run when you are stressed, tired, or immediately after eating.
- Morning jogging should take place no earlier than thirty minutes after waking up, so that the body can fully wake up and begin full-fledged vigorous activity.
- The most tangible effect of sports occurs after training in nature. If classes are held with the aim of developing endurance, then it is desirable to use a variable pace of running while maintaining the rhythm of breathing. At the same time, strive to increase the length of the distances.
- So that during classes there is no question: “Why does my side hurt when running?”, A full warm-up should be carried out before them. Here it is better to use exercises for the main muscle groups. They are the basis of a complete and effective workout.
- It is important to remember here that running is not a power load at all, nevertheless, jogging to exhaustion can take a lot of strength, so excessive evening loads are undesirable.
In conclusion
Every person who has no contraindications to physical activity can easily allocate time and find an opportunity for sports. With an adequate and competent approach to the implementation exercise You can make an incredible contribution to maintaining your health, beauty and youth. Good luck with your training!
Is stomach pain preventing you from running? Challenger medical expert Dima Solovyov wonders where this pain comes from and whether it can be avoided.
Abdominal pain is a problem familiar to many athletes. Experienced athletes also face it. According to statistics, runners, swimmers and cyclists (let alone triathlon fans) suffer from abdominal pain especially often. This trouble does not bypass other outdoor sports, including basketball and even horseback riding. It is believed that more than half of all who play sports experience side pain when running.
Usually this pain occurs in the right hypochondrium, although it can be felt on the left and in any other area of \u200b\u200bthe abdomen. In four out of five cases, it is localized at a particular point, the location of which does not change from attack to attack. The nature of the pain can be different, but usually it starts with a dull sensation, and then develops into a stronger one. sharp pain. Such pain quickly disappears after the cessation of running or the weakening of the load, and even if a computed tomography or ultrasound is done, no abnormalities in the body can be found.
Kai Chan Wong/flickr.com
The "classic" explanation for abdominal pain during exercise is diaphragmatic ischemia. The diaphragm is a muscular structure that separates chest from the abdominal cavity. It is actively involved in the process of breathing: either lowering or rising, the diaphragm turns the lungs into a powerful pump. In fact, a person breathes precisely thanks to the diaphragm.
While running, a person's breathing quickens. This causes the diaphragm to work more actively, which means it needs more blood and oxygen. At the same time, the needs of other muscles also grow, especially those involved in movement. As a result, the heart cannot actively supply oxygen to the diaphragm, and skeletal muscles so they don't get enough oxygen. This condition is called ischemia and causes a sensation of pain. As soon as a person stops, the need for oxygen drops and the diaphragm begins to feel normal again.
However, in Lately this theory has been heavily criticized. Firstly, she does not explain cases when the lower abdomen hurts: there is no diaphragm there. Secondly, a number of studies have shown that the diaphragm continues to have an excellent blood supply and receive oxygen even under the most severe loads. After all, this is a well-trained and extremely important muscle(Without breath there is no life!). According to the latest data, the body “takes care” of the diaphragm almost to the last, supplying it with blood and oxygen to the detriment of all other muscles.
Another theory seems even more controversial. She suggests that abdominal pain during sports occurs as a result of concussion of the ligaments to which the abdominal organs are attached. However, the very nature of such pain contradicts this: it is usually localized at one point, and not “spilled” throughout the abdomen, in addition, pain occurs when no concussions occur.
koreanet/flickr.com
Now scientists have three versions of the origin of abdominal pain during physical exertion. Most likely, it occurs due to mechanical irritation of the peritoneum during movement. active work diaphragm, tension of the muscles of the body, a change in body position - all this leads to the fact that the thin membrane of the abdominal cavity is subjected to friction (it consists of two sheets that rub against each other). This version explains many features of this pain, and, above all, its “point” nature and changeable location: the peritoneum lines the entire abdominal cavity, which means that its irritation can occur in various areas. When the movement stops, friction also stops - the pain subsides.
Two other versions are associated with spinal deformity (pain similar to that felt during training can be caused by pressing on the processes of the vertebrae) or the connection of the diaphragm with deep lumbar muscles (their overexertion can cause pain that is transmitted to the diaphragm and is felt in the hypochondrium). There are also several other old hypotheses related to muscle spasm or changes in the size of the liver and spleen, but they have not received confirmation.
What does this knowledge give us? First of all, based on them, you can give some tips on how to avoid abdominal pain while running, swimming, or any other workout.
William Murphy/flickr.com
What to do to avoid stomach pain?
- Train. Recognized fact: with progress sportswear pains become weaker and less frequent, most often they are experienced by beginners.
- Develop the diaphragm, abdominal and back muscles. Most likely, it is these muscles that protect experienced athletes from abdominal pain.
- Don't slouch. It has been established that people with posture disorders are more likely to experience abdominal pain during training (remember the version of its origin associated with the spine!).
- Eat less. Here we recall the theory of the origin of pain due to irritation of the peritoneum. If you eat half an hour before exercising, by the time you exercise, the food will be in the stomach. This organ is covered by the peritoneum, food stretches the stomach in volume, and additional physical activity makes the peritoneum in the stomach area extremely vulnerable to friction. This means that the risk of experiencing pain increases.
- Drink water before your workout. Reconstituted juices or carbohydrate energy drinks are a saturated solution that, when absorbed in the intestine, affects the composition and amount of intraperitoneal fluid. She in small volume located between the sheets of the peritoneum and prevents them from rubbing against each other. If you drink something very sweet before a run, the amount of intraperitoneal fluid will decrease, the peritoneum will be rubbed, and the person will feel pain.
- Always warm up and warm up before your workout. Especially if it is cool in the gym or on the street where you train. The worse your muscles are warmed up, the greater the risk of experiencing abdominal pain.
- Increase the load gradually. Perhaps this is due to the work of the diaphragm, but the fact remains: the smoothness of the loads during training often allows you to avoid abdominal pain, even for beginners.
- And finally, learn. This means the following: strive to breathe less often, but deeper. As practice shows, proper breathing not only promotes endurance, but also insures against pain.
Abdominal pain is a big problem that should not be underestimated. They may not be dangerous, but they can greatly spoil the mood and even interfere with sports. Dealing with them is not easy, but it is possible: at the heart of everything, as usual, is a well-designed training program and effective recovery after each load.
