Side pain when running

Have you ever experienced a sudden stabbing pain in your side while running, and the pain intensified until you stopped training? Let's look into this problem and find ways to help combat side pain while running.

Most often, pain in the side when running appears in beginners, in people who are just starting to run and cannot choose the right load mode. Sometimes pain in the side when running becomes a problem for professional runners, and it does not matter what distances you run: long cross-country or short runs. Naturally, there is no point in talking about the pleasure of running with such discomfort.

It is very important to learn how to prevent pain from occurring and, when it does, how to quickly eliminate discomfort.

Pain in the side when running can be temporary and be short colic or contractions in the side. Experts call such pain - spasms of the diagraph. That is, the source of pain is the muscles that are located between the chest and abdomen, the reason is not enough oxygen.

There are cases when the pain manifests itself on different sides. If the pain is in the left side, it is associated with a spleen that is overfilled with blood or poorly developed muscles, since the chest does not take in enough air. If the pain is in the right side, the cause is the liver, which is overfilled with blood.

Let's take a closer look at the causes of side pain when running, since knowing the cause and source, the pain can be prevented and cured.

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Causes of Side Pain When Running

Pain in the side when running can appear on either the left or right side.

The following causes of pain in the side when running are identified:

• Pain on the left side – problems with the spleen.
• Pain on the right side - liver problems.

The most common causes of side pain while running are:

Heavy load, unprepared body, poor warm-up or lack of it

If the body is in a calm state, there is no need for active blood circulation. Blood in a calm state is a reserve. The main part of which is located in the chest cavity and peritoneum, that is, the liver and spleen.

When we start running, that is, increase the load on the body, the entire reserve goes into circulation in order to meet the needs of the working muscles. The blood overflows the organs that are located in the abdominal cavity, the outflow simply does not keep up with the inflow. In other words, the liver and spleen swell from the constantly flowing blood and put pressure on their membranes, which are completely permeated with nerve cells. This is what causes pain in the side when running.

Solution:

• Be sure to do a little warm-up before running, this will help your body adapt, prepare your muscles for the upcoming work and increase blood flow, especially under the load.
• If you are new to running, start with short distances and short workouts. Gradually increase the load and time of training.
• As soon as the pain in the side when running makes itself known, slowly reduce the pace, switch to a sporty walk. The only thing you should not do is stop abruptly.
• Try to relax, you can do a couple of side bends and don't forget to breathe deeply.
• Apply pressure with 3 fingers to the painful area to help relieve discomfort.

Rapid, irregular or intermittent breathing

Problems with breathing during exercise can cause pain. For example, if the diaphragm does not receive enough oxygen, it starts to spasm and you feel pain in your side.

Solution:

• Make it a rule to breathe evenly. Inhale through your nose, exhale through your mouth. Take a deep breath into your lungs and exhale slowly.

Eat a large meal before training.

As soon as you eat, your body puts all its energy into digesting food. The stomach is busy fermenting food, and the liver is involved in neutralizing toxins. Note that the heavier the food, the harder it is for the body to work. And add to this physical activity in the form of running, the result is pain in the side.

Solution:

• If you plan to run in the morning, try to have breakfast an hour before the run. If you had a hearty breakfast, give your body time to digest the food, at least an hour or two.
• Before training, you can't eat heavy food: fatty, fried, salty, spicy. Let your diet include light snacks, for example, vegetable salad or porridge.
• Monitor your load during training, if you know that you have eaten a lot, do not run at full strength. It is better to focus on running technique and correct breathing.

Diseased liver, pancreas or gallbladder.

With an inflamed pancreas, a sharp, encircling pain pierces the side. With hepatitis, the liver is enlarged, and with gallbladder disease, stones clog the gallbladder. Such pains can occur even at rest, and only increase during jogging.

Solution:

• Before you start running, you should consult your doctor and have your abdominal cavity examined. If there are no contraindications to active sports, then feel free to start running.
• Stick to a healthy diet, avoid fried and fatty foods.

Knowing the cause of pain in the side when running, you can find a solution or completely eliminate the problem.

Symptoms of Side Pain When Running

We have already dealt with the causes of pain in the side when running, now it is time to consider the symptoms of pain in the side, which indicate that the pain is about to manifest itself.

Depending on the nature of the pain when running and the conditions in which it occurs, there are several symptoms:

• Weak endurance of the body, lack of preparation for physical activity, poor warm-up, high level of stress.
• Breathing problems (you have difficulty breathing while running, your breathing is intermittent and uneven).
• Recent meal.
• Chronic diseases that manifest themselves during physical activity.

Pain when running occurs not only in those who are overweight and practice running to lose weight, but also in professional athletes who practice long-term loads.

Pain in the side after running

After running, pain occurs for the same reasons as during running. The most common cause of pain in the side after running is an abrupt end to training, that is, excessive load and an abrupt stop. Do not test your body! If you plan to finish training, then gradually switch to a slow running pace or a fast walk.

If pain in the side after running still occurs, then follow these recommendations:

1. Take a deep breath, relax your muscles, calm your breathing. Try to relax your whole body.
2. To relieve side pain after running, David Balboa, a psychotherapist at the Walking Center in New York City, suggests pressing your fingers into the painful area and holding that position until the pain stops.
3. If pressing on the painful area does not help, then gently massage the side, help the spleen or liver to relax.
4. Take a deep breath and exhale as long as possible through pursed lips.

Pain in the side after running occurs only in untrained people, so at the beginning of training, replace running with fast walking. You will prepare your body, and over time, even with intense training, your body will not feel discomfort.

Treatment for side pain when running

Pain in the side when running, in an untrained organism appears after 10-20 minutes of running. In people who are professional runners, pain can occur in the case of excessive training, when the last strength is squeezed out of the organism and spasms and cramps occur in the body.

Ways to treat side pain when running:

1. If you start to feel pain in your left side while running, that is, your spleen hurts, it is not recommended to stop. Because after you rest for a couple of minutes, the pain will make itself known again. The best way to treat pain in the side while running is to press your left elbow to your side and slow down a little.
2. The first method didn't help? Take a deep breath, your lungs will take in a lot of air and put pressure on your internal organs. Hold your breath for 5-10 seconds while inhaling and continue running. As soon as you feel that you have no strength to hold your breath, exhale slowly.

In order for the pain treatment to work, it is necessary to carry out 3-5 procedures. If the pain during running manifests itself in the right side, then the above treatment is not so effective, you will have to carry out several cycles of the procedures described below.

• Take a deep breath in and out, relax and calm down.
• Slow down your running pace, gradually move to a walk, stop, bend down and touch your toes.
• Wear a wide belt around your waist, and as soon as pain in your side makes itself known, tighten the belt.
• Pull your stomach in well, this will increase muscle tone, take a couple of breaths in and out through your nose.

Remember that all the above procedures should be carried out cyclically. You will notice how after several workouts, the pain in the side when running will not appear.

How to Prevent Side Pain When Running?

The best way to have a successful workout and not experience side pain is pain prevention, that is, preventing it.

How to Prevent Side Pain When Running:

1. There should be at least two hours between training and eating. Do not drink a lot of liquid before training, as this can be the first cause of pain in the side.
2. Don't skip the warm-up. Each of your workouts should start with a full warm-up, which will allow you to warm up your muscles and evenly disperse the blood, that is, improve its circulation, without overflowing your internal organs.
3. Running for weight loss or jogging should be done without torturing the body, that is, at a pleasant, optimal pace. Especially if you are just starting to run.
4. Another way to prevent side pain while running is to breathe deeply. This will increase the range of motion of the diaphragm and improve blood flow to the heart.

Pain in the side when running is a symptom of inexperienced runners and those who do not follow the rules of running. Take care of yourself and your body, remember that training will not be effective and productive if you suffer from pain in the side.