Pain when running

When a person only starts jogging or has to hurry somewhere, pain can arise when running. This can be a small problem, like, forgot to warm up, and maybe a sign of serious illness.

[1]

Causes of pain while running

• The man did not stretch his legs and began to make sharp movements while running.
• Wrong breathing: too deep or too shallow.
• The person ate right before jogging or after eating had passed too little time.
• The runner has internal diseases: liver, kidneys, lungs, pancreas, gall bladder.

What is the real reason for the pain when running and how can it be eliminated, and with it the pain during the run?

[2]

With a weak workout

If a person weakly stretches, did not warm up the exercises, and then ran, he will have a weak blood flow, which, when run, will be replaced by an intensive one.

The internal organs are filled with blood and stretch, this causes pain in the side. When a person is calm, his blood flow by only 30-35% passes through internal organs. But it's worth to give yourself an increased load, and the blood drastically moves to the liver, spleen, kidneys, circulating through them. In the capsules of these organs there are many nerve endings that react strongly to blood pressure. And then the internal organs begin to ache sharply. A man clutches at his side. This is one of the most common causes of pain when running.

Risk groups: inexperienced athletes (beginners), adolescents, untrained people, and such pain in the side is characteristic even for those who do not suffer from diseases and do not smoke.

Exit

Training, warming the body before running (gradual), from this the muscular tissues of the organs will also warm up and will not hurt with stretching, you do not need to start running with sudden movements - and pain in the side as it has not happened.

It is enough 10-15 minutes of walking before running and 10-15 minutes of jogging. Then the load can be gradually increased, otherwise the hepatic pain syndrome, as doctors call pain when running, will not leave you.

What should I do if I have pain while running?

Do not stop right away - so you will increase the burden on the heart and other internal organs due to a sharp change in blood flow. Go first to step, and when you feel better, you can run again. After the transition to the step, you can do a few exercises: swing your arms, tilt back and forth - sideways. So you reduce the burden of internal organs and give them the opportunity to rebuild.

If the pain does not stop, press the palm onto the part of the body that hurts, and take a little.

If sharp and severe pain in the side does not pass, whatever you do - immediately call for an ambulance - this can be fraught with a rupture of the spleen.

Wrong breathing

What could be wrong breathing? Sharp, strong, deep, or, conversely, superficial and sluggish. In one case, too much oxygen is supplied to the body, in another case it is not enough to ensure good functioning of all internal organs.

If the muscle of the diaphragm, which controls the breathing process, receives very little oxygen, and with it nutrients, the muscle spasms and the person has a stomach ache - his upper part.

At the same time, the liver is deprived of oxygen, the blood flow in its area becomes weaker, the blood stagnates, and the liver is forced to swell, increase in volume, strengthen its work, because there is much more blood in it.

But the heart is deprived of blood, which it usually pumps. Blood weakly pours to the heart, why it breaks its rhythm in comparison with the liver, which intensifies its work. There is a dissonance in the work of internal organs. There is pain in the abdomen - in its middle, in the right or left side.

Risk groups: untrained people, schoolchildren, who start running with sudden movements, people with a weak pulmonary system

Exit

Put your breathing in order: breathe evenly, in an even rhythm, counting and bringing your breath to rhythmic breaths-exhalations by counting. Step - inhale, step - exhale, steps are not fast. Then two steps - take a breath, two more steps - exhale (steps more accelerated).

To slow your breathing and bring it to a single rhythm, you can breathe on the score once or twice or three and take as many steps for inspiration (3 steps) and for exhalation (3 steps). Breathe when you run properly: inhale through the nose, exhale through the mouth. It is important to do so especially in cold weather, so as not to catch cold.

It may be that the pain in the side of you caught up with the fact that the diaphragm is spasmodic. Then inhale as deeply as you can, fold your lips with the letter "O" and slowly exhale slowly. So you will relax the tension of the diaphragmatic muscle, the pain will gradually go away.

You ate recently

You can not eat before running. In general, before physical exertion, avoid a hearty breakfast, lunch or dinner - it only hurts and will give you a drowsy state, not strength for jogging. Immediately after you put the first piece of food in your mouth, the gastrointestinal tract is already alert and starts sucking, digesting and digesting food, for the rest of the work (such as running and exercising) the body simply does not have enough energy. He is engaged in the process of digestion.

At this time, the stomach becomes bigger, it processes the food that has got into it. Liver vessels also increase in volume, because the liver needs more blood to work, more power to separate toxins from nutrients and neutralize toxins.

If it is heavy and fatty foods, for example, fried meat or potatoes, stomach and liver have to work harder and longer. If you also give an additional burden to the body in the form of running or squatting-slopes or physical work, there will inevitably be pain in the side, because the organs are overstrained.

Risk groups

People with obesity, people who like to eat well, people who do not observe the schedule of nutrition and exercise, as well as those who suffer from diseases of internal organs, especially the liver and stomach.

Exit

Get up early and have breakfast after jogging, not to her. But not less than 20-30 minutes after and not less than 40-50 minutes before you run. This will reduce the burden on the internal organs, they will receive it gradually, and not immediately.

If the menu you have fried, spicy, fat, then jogging will be safe only if you survive about 1.5-2 hours after eating.

Do not get carried away with fatty and heavy dishes, if soon you have a run in your plans. Replace them with light salads, vegetables and fruits, as well as porridges on the water.

If your meals were dense, then, having stood a certain time before jogging, still do not put Olympic records. Excess loads your bodies do not need. Feel that running hard - run slower and breathe properly. This will give more benefit to the body than its overload.

Diseases of internal organs

If a person has disrupted the work of internal organs, for example, the stomach, licking, spleen, pancreas, then they will experience additional stress during the running and get very sick. Pain at running is usually localized in the right or left side or in the middle of the abdomen.

If a person has hepatitis (liver disease), then it increases dramatically with physical exertion and overstrains. From this there is a sharp pain. Pain can also occur with cholelithiasis. If the stones are in the kidneys, liver and bile ducts, with rapid movements, they can mix and damage the walls of the organs, resulting in cutting and stitching pain in the abdomen, pain in the left side or right side, they give into the groin area.

If a person has gallstones, this can also cause pain when running because bile accumulates causing inflammation in the bile. With inflammation of the gallbladder, bile can be very viscous and burning. It stagnates in the liver and gallstones and can cause irritation. This, too, can be the cause of pain at the top of the abdomen.

Risk groups

Diseases of internal organs of age restrictions are not and can occur even in children. Therefore, if a person has suspicions of diseases of the internal organs - liver, stomach, kidneys, spleen, or if there is an accurate diagnosis, it is better to take care and not run at an accelerated pace, to control breathing during running.

Exit

Consult your doctor before you start jogging. Let it determine the intensity of the load for you and tell you in which mode it is better to eat so that pain does not arise during movements.

To make sure that everything is in order with your internal organs, make an ultrasound examination of internal organs, in particular, the organs of the peritoneum. During a workout, if you are bothered by running pain, go to a smooth step and control your breathing. It should be more even and deep.

[3], [4], [5]