Pain in the side when running

With you, it happened that when you ran, it started sharply in the side, the pain intensified until you stopped training. Let's look into this problem and find ways to help fight the pain in the side when running.

Most often, pain in the side when running appears in beginners, in people who are just starting to run and can not choose the right load regime. Sometimes the pain in the side when running is becoming a problem and professional runners, it does not matter what distances you run: long crosses or short runs. The natural thing is that you do not have to talk about the pleasure of running at such discomfort.

It is very important to learn how to prevent the appearance of pain, and when it appears, quickly eliminate discomfort.

The pain in the side during running can be temporary and represent a short colic or fights in the side. Experts call such a pain - diagonal spasm. That is, the source of pain is the muscles that are between the chest and abdomen, the reason - there is not enough oxygen.

There are cases when the pain manifests itself from different angles. If the pain is in the left side, then this is due to a bloody spleen or poorly developed musculature, since the chest does not gain enough air. If the pain is troubled in the right side, then the cause is a liver that is full of blood.

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

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Causes of pain in the side when running

Pain in the side when running can manifest itself on both the left and right sides.

There are the following causes of pain in the side when running:

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

The most common causes of pain in the side during running:

Great workload, not prepared organism, 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, which is located in the thoracic cavity and peritoneum, that is, the liver and spleen.

When we begin to run, that is, we increase the burden on the body, the entire reserve goes into circulation, in order to provide the need for working muscles. Blood overflows the organs, which are located in the abdominal cavity, the outflow simply does not keep up with the influx. In other words, the liver and spleen swell from constantly flowing blood and exert pressure on their membranes, which are completely permeated with nerve cells. This is what causes the pain in the side when running.

Decision:

• Be sure to spend a little warm-up before running, so you will help the body to adapt, prepare the muscles for the forthcoming work and increase the blood flow, especially under the load.
• If you are new to running, then start with short distances and not a long workout. Gradually increase the work load and time.
• As soon as the pain in the side during running will make itself felt, slowly lower the tempo, go to the sporting step. The only thing you can not do is to stop abruptly.
• Try to relax, you can make a couple of side slopes and do not forget to breathe deeply.
• Push 3 fingers into the area of pain, this will help reduce discomfort.

Frequent, irregular or intermittent breathing

Problems with breathing during exercise can cause pain. For example, if enough oxygen does not enter the diaphragm, then spasms begin, and you feel pain in your side.

Decision:

• Take the rule of evenly breathing. Breathe in through the nose, exhale through the mouth. A deep breath for all the lungs and slow exhalation.

Intensive food intake before exercise.

Once you have eaten, the body gives all its strength to digest food. The stomach is busy fermenting food, and the liver is involved in neutralizing toxins. Note that the heavier the food, the more difficult it is for the body to work. And add to this the physical load in the form of running, the result - pain in the side.

Decision:

• If you are planning a run in the morning, then try to have breakfast one hour before jogging. If you had a hearty breakfast, then give the body time to digest food, at least an hour or two.
• Before training, you can not eat heavy food: fatty, fried, salty, spicy. Let your diet be light snacks, for example, a salad of vegetables or porridge.
• Keep track of the load during training, if you know that you have eaten well, do not run at full strength. Better concentrate on the technique of running and proper breathing.

Sick liver, pancreas or gallbladder.

With inflamed pancreas, the side pierces the surrounding sharp pain. With hepatitis the liver is enlarged, and with gallbladder disease - stones clog the gallbladder. Such pain can arise in a calm state, and during a run only increase.

Decision:

• Before you start jogging, it is worth consulting with your doctor and a survey of the abdominal cavity. If there are no contraindications to active sports, then safely start running.
• Adhere to a healthy diet, give up fried and fatty foods.

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

Symptoms of pain in the side when running

We have already dealt with the causes of pain in the side when running, now it's 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 pain in running and the conditions in which it manifests, there are several symptoms:

• Weak endurance of the body, not prepared for physical exertion, poor warm-up, high level of load.
• Problems with breathing (you can hardly breathe during running, breathing is intermittent, not even).
• Recent food intake.
• Chronic diseases that occur during physical exertion.

Pain at running arises not only among those who are overweight and practicing running for weight loss, but also for professional athletes who practice long periods of stress.

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 the abrupt termination of training, that is, excessive stress and a sharp stop. Do not test your body! If you plan to finish the training, then gradually go to a slow pace of running or a quick step.

If the pain in the side after the race still arose, then follow the following recommendations:

1. Take a deep breath, relax your muscles, calm your breathing. Try to relax the entire body.
2. David Balboa, a psychotherapist from the Walking Center in New York City, in order to eliminate the pain in his side after running, advises pressing his fingers on the area of pain and staying in that position until the pain ceases.
3. If pressing on the site of pain did not help, then gently massage your side, help the spleen or liver to relax.
4. Take a deep breath and exhale as long as possible, through the folded lips.

Pain in the side after running only appears in untrained people, so at the beginning of the workout, replace the run for fast walking. You will prepare your body, and in time, even with intensive training, your body will not feel any discomfort.

Treatment of pain in the side when running

Pain in the side when running, in an untrained body appears after 10-20 minutes of running. In people who are professionally involved in running, pain can arise in the case of excessive training, when the body squeezes out the last forces and the body has spasms and cramps.

Methods of treating pain in the side when running:

1. If during the running begins to hurt in the left side, that is, the spleen hurts, it is not recommended to stop. Since after you relax a couple of minutes, the pain will again make itself felt. The best way to treat the pain in the side while running is to press the left elbow to the side and slightly lower the tempo.
2. The first method did not help? Deeply inhale, the lungs will take a lot of air and press on the internal organs. On inhalation, hold your breath for 5-10 seconds and continue to run. As soon as you feel that there is no strength to restrain your breathing, exhale slowly.

In order to treat pain, it is necessary to perform 3-5 procedures. If the pain during running manifested itself in the right side, then the above treatment is not so effective, it will be necessary to conduct several cycles of the procedures described below.

• Deeply inhale and exhale, relax and calm down.
• Reduce the pace of the run, gradually go to step, stop, bend down and touch the toes.
• Wear a wide waist at the waist, as soon as the pain in the side makes itself felt, tighten the belt more tightly.
• Well, pull in the belly, it will increase the muscle tone, make a couple breaths through your nose.

Remember that all the above procedures should be performed cyclically. You will notice, after a few training sessions, the pain in the side when running will not appear.

How to prevent pain in the side when running?

The best way to conduct training successfully and not face pain in the side is the prevention of pain, that is, its prevention.

How to prevent pain in the side when running:

1. Between training and eating should be at least two hours. Before training, do not drink a lot of liquid, as this can be the first cause of pain in the side.
2. Do not refuse from warm-up. Each your training should start with a full workout, which will warm up your muscles and evenly disperse blood, that is, improve the process of its circulation, without overflowing it with internal organs.
3. Running for weight loss or jogging should be done without torture of the body, that is, at a pleasant, optimal pace. Especially if you just start running.
4. Another way to prevent pain in the side when running - to breathe deeply. This will increase the amplitude of the work of the diagram and improve the flow of blood 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 effective if you suffer from pain in your side.