Right side hurts while running. A large load, an unprepared body, poor warm-up or lack of it. Problems of chronic diseases

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It happened to you that when running, it suddenly began to stab in your side, the pain intensified until you stopped training. Let's understand this problem and find ways to help fight side pain when running.

Most often, pain in the side when running appears in beginners, in people who are just starting to run and cannot choose correct mode loads. Sometimes pain in the side when running becomes a problem for professional runners, and it does not matter what distances you run: long distances or short races. Naturally, there is no need to talk about the pleasure of running with such discomfort.

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

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

There are times when pain manifests itself from different sides. If the pain is in the left side, then this is due to the spleen overflowing with blood or poorly developed muscles, since rib cage not taking in enough air. If the pain bothers in the right side, then the reason is the liver, which is overflowing with blood.

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

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

Allocate the following reasons side pain 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 side pain while running are:

A large load, an unprepared body, poor warm-up or lack of it

If the body is in 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 chest cavity and the peritoneum, that is, the liver and spleen.

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

• Be sure to do a little warm-up before running, so you will help the body adapt, prepare the muscles for future work and increase blood flow, especially under stress.
• If you are new to running, then start with short distances and a short workout. Gradually increase the load and time of classes.
• As soon as the pain in the side when running makes itself felt, slowly reduce the pace, switch to a sports step. The only thing you can't do is stop abruptly.
• Try to relax, you can do a couple of side bends and do not forget to breathe deeply.
• Press 3 fingers on the area of ​​pain, this will help reduce discomfort.

Rapid, irregular, or irregular breathing

Breathing problems during exercise can cause pain. For example, if the diaphragm does not receive enough oxygen, then spasms begin, and you feel pain in your side.

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

A heavy meal before a workout.

As soon as you eat, the body gives all its strength to the digestion of food. The stomach is busy fermenting food, and the liver is involved in the neutralization of toxins. Please 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.

• If you plan to run in the morning, try to have breakfast an hour before your run. If you had a hearty breakfast, then give the body time to digest the food, at least an hour or two.
• Before training, you can not eat heavy food: fatty, fried, salty, spicy. Include light snacks in your diet, such as vegetable salad or porridge.
• Keep track of the load during training, if you know that you ate a lot, you should not run at full strength. Better focus on running technique and proper breathing.

Diseased liver, pancreas or gallbladder.

With an inflamed pancreas, the side is pierced by the surrounding sharp pain. With hepatitis, the liver is enlarged, and with gallbladder disease, the stones clog gallbladder. Such pains can occur even in a calm state, and during a run they only increase.

• Before you start running, you should consult with your doctor and conduct an examination of the abdominal cavity. If there are no contraindications to active sports, then feel free to start running.
• stick healthy eating, give up fried and fatty foods.

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

Side pain symptoms while running

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

• Weak endurance of the body, unpreparedness for physical activity, bad workout, high level loads.
• Breathing problems (you find it difficult to breathe while running, breathing is erratic, uneven).
• Recent meal.
• Chronic diseases that manifest themselves during physical exertion.

Pain when running occurs not only in those who have overweight and practices running for weight loss, but also among professional athletes who practice long-term loads.

Side pain 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 cessation of training, that is, overload and a sharp stop. Do not test your body! If you plan to end your workout, then gradually move to a slow pace of running or a fast pace.

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

1. Take a deep breath, relax your muscles, calm your breath. Try to relax your whole body.
2. David Balboa, a psychotherapist at the Walking Center in New York, advises you to press your fingers on the area of ​​pain and remain in this position until the pain stops, to eliminate pain in the side after running.
3. If pressing on the area of ​​pain does not help, then gently massage the side, help the spleen or liver to relax.
4. Do 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 brisk walking. You will prepare your body, and over time, even with intense training, your body will not feel discomfort.

Treating side pain while 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 occur in case of excessive training, when the last forces are squeezed out of the body and spasms and convulsions occur in the body.

Ways to treat pain in the side when running:

1. If during the run it starts to hurt in the left side, that is, the spleen hurts, it is not recommended to stop. Since after you rest for a couple of minutes, the pain will again make itself felt. The best way to treat side pain while running is to press your left elbow to your side and slow down a little.
2. Did the first method help? Take a deep breath, the lungs will take in a lot of air and put pressure on the internal organs. As you inhale, hold your breath for 5-10 seconds and keep running. As soon as you feel that there is no strength to hold your breath, exhale slowly.

For pain treatment to help, it is necessary to carry out 3-5 procedures. If the pain during running manifested 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 and exhale, relax and calm down.
• Slow down your pace, gradually step up, stop, bend over and touch your toes.
• Wear a wide belt around your waist, as soon as the pain in your side makes itself felt, tighten the belt tighter.
• Pull in your stomach well, this will increase muscle tone, take a couple of breaths through your nose.

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

How to prevent pain in the side when running?

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

How to prevent side pain when running:

1. Between training and eating should be at least two hours. Before training, do not drink a lot of fluids, as this can be the first cause of pain in the side.
2. Don't skip your workout. Each of your workouts should begin with a full-fledged warm-up, which will warm up the muscles and evenly disperse the blood, that is, improve its circulation process, without overflowing with it. internal organs.
3. Running for weight loss or jogging must be carried out without torturing the body, that is, at a pleasant, optimal pace. Especially if you're just getting started with running.
4. Another way to prevent side pain while running is to breathe deeply. This will increase the amplitude of the diagram and improve blood flow to the heart.

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

Medical Expert Editor

Portnov Alexey Alexandrovich

Education: Kyiv National Medical University them. A.A. Bogomolets, specialty - "Medicine"

Side pain is familiar to all novice runners. It's hard to ignore her. A natural question arises about its causes, and how it can be avoided. We understand.

Why does it hurt when running

Depending on the location, nature and conditions of occurrence, a number of main reasons can be determined:

• Weak physical training and lack of endurance. That's why pain experienced mostly by beginners.
• Poor workout. A sharp increase in load provokes an increased flow of blood to the internal organs. Having increased in volume, the liver begins to put pressure on the liver capsule, which has a large number of nerve endings. As a result of this, pain occurs, or as doctors call "hepatic pain syndrome».
• Too heavy or recent breakfast. After eating, the body's forces are focused on its active digestion. The stomach and liver are involved in the process. The gastrointestinal tract works in an enhanced mode. Running contributes to an additional rush of blood, increasing the body even more. The result is pain in the side.
• Superficial and frequent irregular breathing . In this case, the amplitude of the diaphragm decreases, as does the amount of oxygen supplied. There is spasm and pain.
• Chronic diseases of the gallbladder, liver, pancreas. Previous causes of pain have been in healthy, untrained people. Diseases contribute to the growth of organs in additional loads and the appearance of pain.

What to do to prevent pain in the side when running

In order to avoid pain while running, you should remember the important rules:

1. Warm up must be present before the run. Its purpose is to warm up the body, improve blood flow and prepare circulatory system to sudden bleeding. Sports loads should be only gradual.
2. Breathe evenly at the pace that is most convenient. With pain caused by spasm of the diaphragm, it is necessary to take the deepest possible breath and exhale through the lips folded into a tube. If necessary, the exercise is repeated several times.
3. If exercise on an empty stomach is not possible, then you can run no earlier than 30-40 minutes after a hearty meal. At the same time, fatty, spicy, smoked and fried foods should be avoided. It is preferable to limit yourself to salad, porridge or any fermented milk product.
4. Before you start running, need to consult a doctor. This is especially true for those who have chronic diseases.

Preparing for running classes, you should adjust the diet and sleep, work and rest. Smoking and alcohol are incompatible with a healthy lifestyle. You shouldn't start running when you're tired, stressed, or sleepy. morning run should begin no earlier than 40 minutes after waking up.

We do not climb into the jungle of diseases of internal organs, but open common causes pain in healthy children. And share exercises to relieve pain.

Well, just now the child felt great, ran - and in the next imaginary frame he is already holding on to his side and writhing. What is this pain from? What's this? How to deal with it?

I remember my school childhood well - my girlfriend scared me, saying that it was my spleen that hurt, it could burst if you didn’t stop. I frightened the physical education teacher in the same way, holding on to my right side, saying that “everything, I’m dying on the 3rd kilometer of the cross, my spleen will burst.”

The spleen is a pain in the left side, as it turned out now. The liver is pain in the right. And yes, the most important thing is that it will not burst.

Hepatic pain syndrome. While the child is at rest, part of the blood does not circulate through the bloodstream, but is in reserve. The bulk of the circulating blood is in the chest and abdominal cavity. During exercise, blood flow is redistributed in favor of working muscles. And if the muscles begin to work immediately, without warming up, then the breath and blood circulation (which ensure the work of the muscles) takes several minutes to develop. If children begin to rush headlong, without a warm-up, then blood from the reserve enters the bloodstream, but does not have time to quickly flow from the abdominal cavity. The liver and spleen begin to increase in size and put pressure on their capsules. The capsules have pain receptors - pain from here.

Muscle spasm. If there are no diseases of the internal organs that can cause pain during physical exertion, then the most common cause is the diaphragm, which helps to breathe, does not receive the right amount oxygen. Because of this, the diaphragm itself or the abdominal muscles under it spasm - tense and relax in jerks. And because of this, the child feels pain in the side - left or right.

Expansion of the bile ducts. If children start running immediately after eating, the liver capsule is overstretched (and the liver is involved in the digestion of food). If the food is in digestive tract, the vessels of the liver dilate. Expanding also bile ducts- bile begins to flow through them into the intestines.

Gases. Well, it just so happened - training and gases in the gastrointestinal tract.

Note to Parents: Side Pain frequent sign physical overload. It is possible that the physical activity of the child needs to be reduced in principle. Also, this pain is from insufficient training. Gregory Landry, a pediatrician at the University of Wisconsin, recommends this: “A ten-year-old child who has just started running, for example, should not run more than 1.5-3 km per day or 8-10 km per week. Once he can run that distance without pain in his side, he can gradually increase the distance by 1.5-3 kilometers per week.”

The first and most important thing is the gradual loading, which should begin with a warm-up. Eli Glick, an American physiotherapist from Pennsylvania, recommends that the ideal warm-up should last at least 10 minutes. Basic exercises: dynamic breathing (hands up - inhale, hands down - exhale), squats and tilts - reach your feet with your fingers.

Second, and no less important, you can't eat too much. A full stomach increases the likelihood of spasm of the diaphragm and abdominal muscles. You need to start training no earlier than 2-3 hours after eating. And don't drink a lot of water while exercising. 60-30 minutes before a workout or competition, you can eat either a handful of nuts with dried fruits (children's handful) or a carbohydrate bar.

Relieve pain syndrome

• Slow down the pace. Take a step, gradually slowing it down until the pain subsides. Continuing to walk, breathe: hands up - inhale, hands down - exhale.

• Breathing and stretching. If the pace is slowed down, but the pain remains, you need to stop and breathe, namely: first take 10 shallow breaths and exhalations. Then return to normal breathing. Then - breathe deeply: stretch your arms to the sides, straighten your chest. Inhale-exhale. On the next breath behind the hands, you need to stretch up and slowly bend in different directions (hands up - inhale, tilt - exhale). Then stretch your arms forward, rounding your back. And again breathe slowly and deeply: hands up - inhale, hands down - exhale. Deep breathing allows you to accelerate the outflow of blood from the internal organs.

• Find a toilet. It is possible that this is not a liver, not a spleen, not a diaphragm, not muscle spasm and gases in the gastrointestinal tract. Just send the child to the toilet.

And yet always be attentive to any pain manifestations.

Be sure to see a doctor if:

• pain does not go away within an hour after exercise

• pain does not stop after stool

• if the temperature rises

• the pain keeps coming back after a few weeks of training.

• Do not give any medication on your own without a doctor's recommendation.

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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, mild pain, which is growing rapidly and turns into an acute, unbearable. When it reaches its peak, it becomes extremely difficult for a person to breathe and move. Even if you spend medical examination at this point, it will not reveal the 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 recovery normal rhythm breathing, the pain subsides.

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

Anatomically, the abdominal cavity is covered thin shell consisting of two parts. Physical activity coupled with increased activity diaphragms provoke friction of these parts against each other.

This version explains why it hurts in the right side when running in 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 preliminary preparation of the body for physical activity, 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 lumbar. 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 energetic 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 while taking breaths full chest. 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 removed due to the fact that the main load begins to take left-hand side allowing the muscles on the right side to 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 raise your 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 with three fingers right hand painful area, you can just press it until the pain eases.
• Draw in the stomach as far as possible, making strong breaths and exhale through your 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. after running will manifest themselves even more strongly.
• 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 meals they just don't have time to digest at the right 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 of the legs 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 workouts, it is important to reconsider your lifestyle, undergo a medical examination to exclude the presence possible pathologies, as well as comply certain rules in the process of running.

Depending on the nature of the pain, its localization and conditions of occurrence, several main causes can be distinguished:

1. Poor warm-up, too intense load, low level of endurance.
2. Rhythmic, rapid and shallow breathing.
3. A recent or overly heavy breakfast.
4. Chronic diseases of the liver, gallbladder, pancreas.

Let's take a closer look at these reasons and find out why the side hurts when running.

From a physiological point of view, there are two theories that explain this phenomenon. Most often, stabbing pain in the side appears in those people who did not warm up before starting the exercise or ate a heavy meal the day before.

Theory A - During the exercise, our blood, bypassing the diaphragm, is sent to the limbs.

Diaphragm is a muscle that separates the stomach and abdomen from the heart and lungs. This is one of the main muscles involved in breathing. Most scientists believe that pain occurs as a result of insufficient blood supply diaphragm, causing it to spasm.

Theory B - The stabbing pain is caused by the fluid our body produces for digestion. This leads to the fact that the intestine begins to pull the ligaments attached to the diaphragm.

A factor that also influences the occurrence side pain- poor development of the respiratory muscles, which does not provide proper expansion of the chest.

Side pain left and right:

Pain in the left side- associated with overflow of the spleen with blood (stretching of the splenic capsule).

Pain in the right side (hepatic pain syndrome)- associated with overflow of the liver with blood (stretching of the liver capsule).

1. Poor warm-up, too intense exercise, poor endurance

At rest, about 60-70% of the total blood volume circulates in the human body. The rest is deposited in organs and tissues: for example, in the spleen. With a sharp increase in load, reserve blood quickly enters the circulation. The liver increases in volume and presses on the liver capsule, equipped with huge amount nerve endings. As a result, there is pain in the right hypochondrium - the so-called hepatic pain syndrome.

This phenomenon is typical for healthy non-smokers With low level fitness (remember, school races: probably after the first lap around the stadium, the girls together grabbed their right side).

Sometimes the pain is in the left side - this is how it reacts to sharp increase spleen blood volume.

What to do

Firstly, be sure to warm up before running. The purpose of the warm-up is to gradually “warm up” the body: increase blood flow, prepare the muscles (including the muscles of the internal organs) for the load. If you neglect this rule, then a sharp release of blood into the vascular bed, and hence the pain syndrome, is provided to you.

Secondly, start with low loads and a short duration of training. In the first workouts, running can be only 10-15 minutes and this is quite normal. FROM gradual increase stamina pain in the side will stop bothering you.

Thirdly, immediately when pain occurs, slow down or take a step ( just don’t stop abruptly!), relax your shoulders and arms, do a few torso bends and breathe deeply.

Press with three fingers on the area where the pain is the most, and keep until it stops; or also massage the painful area with three fingers. Often this is enough to let go of the pain.

2. Irregular, rapid and shallow breathing

Improper breathing can also cause pain. For example, if the diaphragmatic muscle does not receive enough oxygen, a spasm occurs and the person feels pain in the upper abdomen.

With superficial and frequent breathing diaphragmatic excursions are very small, so blood flow to the heart decreases and blood stagnates in the liver, increasing its volume. And then - all the same pain in the right side due to the pressure of the overflowing organ on the liver capsule.

What to do

From the very first seconds of running control your breathing- don't hold your breath.
When running body must be vertical since good posture is essential for a full deep breathing. Run at a pace that is comfortable for you

Breathe evenly on the count: two steps - inhale, two - exhale (you can inhale and exhale for 4 steps - this is individual and depends on the characteristics of the body and the pace of running). Inhale through the nose, exhale through the mouth.
If the pain is due to a spasm of the diaphragm, take as deep a breath as possible, purse your lips and exhale as slowly as possible.

If the pain does not let go, you need to gradually stop and relax to calm the cramped muscles. Then try to forcefully draw in the stomach to increase the tone of the abdominal muscles. At the same time, take several strong breaths through the nose.

3. Recent or too heavy breakfast

Immediately after eating, the body throws all its strength into its digestion. The stomach is enlarged in volume, working on fermentation and grinding. The liver is actively involved in the neutralization of toxins, its vessels are dilated.

The harder the food, the more you have to work gastrointestinal tract. Forced running causes an additional rush of blood, increasing the already considerable volume of the organ. The result is the same - pain in the right side.

What to do

Firstly, have breakfast no later than 40 minutes before a run. If breakfast was heavy, then the time should be increased to 1-1.5 hours.

Secondly, do not eat too heavy food before training: fatty, fried, spicy, smoked. Give preference fermented milk products, light salads, boiled rice, cereal porridge.

Thirdly, vary the intensity of your workout. If you feel that the stomach is still working on the breakfast you eat, stop trying to run at full strength. Concentrate on this day on running technique, proper breathing. And leave the intense run until the next time.

4. Chronic diseases of the liver, gallbladder, pancreas

In all three of the above reasons, it was about pain in the side that occurs in healthy, but untrained people. But the side when running can also hurt in case of diseases of the liver, pancreas, gallbladder.

So, for example, with hepatitis (including chronic B and C), the liver is enlarged. At cholelithiasis stones can block the ducts of the gallbladder.

With a low lithogenicity (viscosity) of bile, there is also pain, since such bile does not drain well and can cause inflammation. With pancreatitis (inflammation of the pancreas), there is an acute, girdle pain in the upper abdomen.

Such pains can disturb at rest, but during physical activity they intensify.

What to do

Before you start exercising consult a doctor. Make an ultrasound of the abdominal organs and make sure that you have no contraindications to classes. Try to stick to a healthy diet: eat more vegetables, fruits, cereals, steam or bake more. Fatty and fried foods have never done anyone any good.

If you feel pain already during exercise, smoothly move to a step, take a few deep breaths. Finish the workout smoothly, and after it, be sure to consult a doctor. And don't experiment with self-medication!

We hope that knowing why your side hurts when running will warn you against many mistakes and keep you healthy. The main thing is to be able to hear alarm bells of your body and eliminate their cause in a timely manner.

How to eliminate pain in the side on the go?

It is not recommended to stop if there is pain in the left side (spleen). Having extinguished the pain after stopping in 5-6 minutes, you will “find” it again on the run in 10-12 minutes. A more optimal method of dealing with pain on the go. If the pain is small, you can try to extinguish it by pressing the left elbow to the side. If the pain does not go away, proceed to a more difficult method.

If it was not possible to press the spleen from the outside, then press it "from the inside." Aperture! Without changing the rhythm of running, take two slow ventilating breaths, and then a slow deep breath. The diaphragm, going deep down, presses the spleen, and the pain begins to subside. Hold your breath while inhaling and continue to run without breathing for at least 6-8 seconds. The bigger, the better. No longer able to hold your breath, begin to exhale very slowly. The mixing of air in the lungs on exhalation will reduce discomfort from a lack of oxygen and will allow you to calmly complete a smooth exhalation.

The main thing is to “release” the pressed spleen very smoothly. Any small jolt of breath can derail the procedure and the pain returns. In this case, the whole cycle should be repeated from the beginning.

As a rule, beginners need 3-4 cycles to complete the procedure. With the advent of experience, one or two is enough. It should also be taken into account that for female body the effect of the procedure is somewhat reduced due to the presence of chest breathing, in contrast to abdominal breathing in men.

For pain in the right side (liver), this method is not so effective. However, you should not refuse it in this case.

According to geekrunner.org, www.turnikpedia.ru

If you want to run, you need to be healthy.

Pain in the lower abdomen during or after running prevents a person from concentrating on this process and enjoying the run. And most importantly, they are a signal - something is wrong.

After running, the lower abdomen began to hurt: how to avoid pain

Many people are running today. For some, this is a necessity (I want to lose weight), for another it is fashionable, for the third it is a way to maintain one's health.

But there is a limiter for these people - pain. In this article, we will try to answer the question: “What to do if your lower abdomen hurts while running or after running?”

To begin with, let's figure out why there is pain when running or after it, why the lower abdomen hurts. Pain can be right and left. On the left is the spleen, on the right is the liver.

In these organs there is the so-called "reserve" blood, which is in a static state.

When a person begins to exercise abruptly, without a warm-up, this “reserve” blood goes into the blood stream to ensure the work of the muscles, but not as quickly as the activating process requires.

Therefore, the spleen and liver overflow with blood, press on their capsules.

The splenic and hepatic capsules, which contain pain receptors, are stretched. This causes stitching pains in the left and right side. As soon as you stop running, the pain disappears.

Pain in the abdomen - often features of the spleen, liver. But let's make a reservation that today this rationale is not supported by everyone.

In girls, the uterus may contract while running, which leads to pain in the lower abdomen. Reminiscent of discomfort during menstruation, when it hurts in the abdomen.

The sensitive walls of the uterus contract from a strong load, a spasm occurs. In women, spasms can be different - some are weak, others are much stronger. Consequence - when running, the lower abdomen hurts.

Improper breathing, which does not allow optimal oxygen supply to the lungs. For this reason, the diaphragm changes, a spasm occurs. Such breathing is characterized by either strong or weak inhalation and exhalation.

Eating and drinking before and immediately after a run. it big breach, since for the processing of food and its absorption, some time and a resting condition are needed.

Diseases of internal organs (liver, spleen), gynecological disorders.

AT recent times abdominal pain is explained by irritation of the peritoneum during movement, more precisely by the friction of its membrane. It is believed that the changing position and fixation of pain is associated with this.

Pain prevention

Tip 1. If you develop pain in the lower abdomen of unknown origin when running or are diagnosed with uterine prolapse, experts recommend that you immediately reduce the load or stop running.

In these cases concussion of the torso is contraindicated in vertical position. In the first case, you need to find out the source of pain, undergo an examination (ultrasound, tests), contacting your gynecologist.

Especially if the girl used to run, and there was no pain, but after a short break, they appeared. The lower abdomen in women is a vulnerable spot. Almost the entire female sphere is concentrated here.

But the source of what hurts can be not only female diseases. It can be dangerous diseases such as appendicitis.

Can get sick various organs. Therefore, pain cannot be ignored. Need to exclude possible violations organism.

There are also running restrictions. They concern girls and are associated with menstruation. In what cases is running prohibited during menstruation? When a girl has heavy discharge, lower abdomen hurts, headache, loss of strength, disorders of the genitourinary system.

There is one more objective reason stop exercising on those days. It is associated with strengthening intracranial pressure. According to experts, this is associated with the risk of disruption of the separation of the endometrium.

Critical days can be perceived as a break from jogging. 2-3 days - and again on the road!

Tip 2. A smart move before you start running is to get advice from an experienced trainer.

He will be able to explain the specifics of this species physical activity, will advise how and what to do before, during and after a run for a beginner, help determine your athletic capabilities, initial load and tell you what to do next after that.

The coach will share effective ways, experienced developments in muscle relaxation and will create a personal training program that will not allow organs to hurt during training.

Tip 3. To prevent pain before running, it is imperative to warm up. A warm-up is preparation, warming up the muscles before physical activity. And it's wrong to ignore it.

Usually it takes 5-10 minutes. If you recall the physical education lessons from school, then the warm-up has the same sequence - from top to bottom, from head to toe.

These are the four parts of the body:

• A. Neck. For its warm-up, forward and side bends are performed, circular motions in different directions and turns to the sides (12 times).
• B. upper limbs. Rotational movements of the shoulders back and forth, bending the elbows and moving the arms in different directions (10 times) are performed.
• B. Body and pelvis. Turns - twist the body 10 times in each direction. We rotate the pelvic part in one direction, then the other side (4 times each).
• G. And definitely - lower limbs. We raise the leg to 90 °, toe down and begin, as it were, to “draw circles”. Now we do the same with the hip (4 times each exercise).
• D. Stretching. To do this, raise your left hand up and pull to the right - half a minute. Then - with the other hand and in the other direction.

Tip 4. Apply important principle- gradually increase the load. It is necessary to adapt the body to the running process itself, physical activity. Overvoltage must not be allowed. After the body gets used to the new regimen, it will be possible to add a load little by little.

Tip 5 How to breathe better and correctly? Breathing provides all our organs, every cell with oxygen. If breathing is weak, too shallow, then oxygen deficiency is formed.

As a result, the effective functioning of all organs and systems is disrupted. And if the load increases, then with this method of breathing, the body is driven into stress, it starts to hurt.

Learning to breathe properly means to combine movement with breathing. Breathe better belly. This is abdominal breathing: while inhaling, we stick out the stomach, as if we are letting air into it, while exhaling, we draw in the stomach, as if we are pushing air out of it.

This is where the diaphragm comes into play. Proper breathing is a simple insurance against what hurts.

That is, the inhalation is smooth, the duration of the inhalation is three steps, the exhalation is only at the fourth step. Over time, everyone selects the number of steps for inhalation for himself. Everything is individual.

Tip 6 You need to run correctly: quietly, without stomping and without creating a load in the form of blows on the joints, knees, pelvic bones, spine, chest, internal organs.

When a person runs quietly, he takes springy steps. The load is not shock, but depreciation. Then there is no shaking of the organs, they do not hurt. It is very important. You can run quietly at different speeds.

During training, try to maintain the correct, even position of the body, do not slouch. Then straighten out pectoral muscles the chest expands more easily. This will help to avoid pain side, abdomen.

Tip 7. Two hours before the run, you can not eat or drink. This is an axiom. The stomach and intestines should be empty, "lungs". Even if you met this requirement and ate two hours before training, you must definitely choose the “right” food.

It should be light, quickly absorbed by the body, from vegetables, fruits, cereals. We prepare cereals, salads, juices that are well suited for nourishing the body before training.

Tip 8 Pick the right pace for you. It's not an army run, it's a speed run. There are women who run because they want to lose weight. They choose unbearable loads for themselves, reasoning like this: “As long as I run, I won’t get fat” or “If I don’t run a lot, I won’t lose weight.”

Yes, they lose weight, but they “earn” other problems for themselves. If you run for the purpose of recovery, choose a pace that is comfortable for you. Over time, this will come in handy.

By running at a pace that suits you, you can quickly switch to other speeds and modes.

Tip 9. You need to "listen" to your body, sensations and signals coming from the internal organs. Pain is always a signal from the body that something is wrong.

It doesn't have to be a disease. Maybe just this particular load, this type of health maintenance (for example, running) does not suit your body, or the body is not yet ready, not trained, because everything is individual.

You always need to adapt to everything. No need to rush things and immediately try to get the result. Need time. You can combine running with walking race walking, which also has its own specifics.

Then your body will gradually get used to the new requirements, rebuild and enter the new mode.

How to eliminate the pain that has appeared

What to do when you already have a stomach ache?

1. Do you feel it hurts? Stop, relax your body so that everything sags. Then bend over, hunched over, and touch the tips of your toes with your fingertips as you exhale. Then straighten up as you inhale. On exhalation, the diaphragm squeezes a little, on inspiration it "captures" the blood as much as it needs. This method helps.
2. You need to take a long, slow breath. This can be done on the go, without stopping, but slowing down. And you can stop for this. Everyone chooses for himself comfortable option- with or without stop.

How to exhale like this? You purse your lips and exhale forcibly, hunching a little and drawing it in as you exhale.

The diaphragm will go up. When the stomach is pulled inward, you massage this diaphragm under the lungs.

The pain should stop quickly. Try not to strain the press, then it will be easier to massage the diaphragm. This will help with stabbing pains in a stomach.

Some coaches advise girls, when the lower abdomen hurts during a running workout, to breathe correctly according to the formula: "inhale - exhale - long exhale."

Let's summarize. The main steps in a situation where the lower abdomen hurts are as follows: gynecological examination in order to identify its cause; implementation of recommendations for proper running and dietary conditions; running for health, not for exhaustion.

The appearance of pain in the side while running is one of the most common problems for beginner athletes. All runners who encountered such a nuisance, there are questions about why this happens, how it can be avoided and whether it is worth continuing to run, overcoming the pain that has appeared.

At the same time, pain during running sessions can occur not only in runners with overweight body or for beginners, but also for professional athletes.

About why it occurs during a running workout, what are the symptoms of pain in the side, how to prevent the occurrence of these unpleasant sensations and how to cope with them while running - read in this article.

Causes of pain in the side

The causes of pain in the side can be different. The most frequent ones are the following:

• poor warm-up, or lack of it,
• improper breathing while running,
• a hearty breakfast, or the athlete ate immediately before the run
• chronic diseases, for example, of the liver or pancreas.

Let's examine each of these reasons in detail.

Poor warm-up and overexertion

One of the causes of pain in the side can be insufficient warm-up before training, or complete absence. The fact is that when we are at rest, about sixty to seventy percent of the total volume of blood in the body is in circulation in our body. And the remaining thirty to forty percent are in the internal organs (for example, in the spleen).

When the body begins to experience a sharp load, the blood that was in the reserve begins to circulate very quickly.

Therefore, the volume of the liver increases, and this organ presses on the hepatic capsule, which has many nerve endings. Therefore, there may be pain in the side. Its localization is right hypochondrium. Otherwise, it is called hepatic pain syndrome.

Interestingly, this syndrome appears in healthy, young people who do not abuse bad habits.

But if the pain appears in the left side, this already indicates a significant increase in the volume of blood in the spleen during intensive loads.

Tips for avoiding this

• Remember: warming up before running is a must. During the warm-up, our body “warms up”, the blood flow increases, the muscles and internal organs are prepared for intense loads. Without a warm-up, the pain will not be slow to manifest itself after the first kilometer of running.
• Training should start with a small load and gradually increase it. The same applies to the time and distance of the run - start small (for example, 10-15 minutes) and gradually increase the number of minutes and meters spent on the run. The more resilient you become, the less you will be bothered by discomfort in your side while running.
• If the pain suddenly arose during a run, you should reduce the speed (but in no case stop immediately), and, slowing down, relax your arms and shoulders, make two or three tilts, and take a deep breath. You can also gently press with your fingers several times where the pain was localized.

Irregular (irregular) breathing

The cause of pain can be errors in breathing technique while running. So, if oxygen cannot enter the diaphragmatic muscle in enough resulting in spasm and pain.

Therefore, when running, you should breathe infrequently and not superficially, since in this case the blood flow to the heart worsens, which is forced to stagnate in the liver and increases the volume of the latter, which puts pressure on the liver capsule. Hence - the appearance of pain in the right side.

Tips on what to do in this case.

• Breathing should be even. It's best to breathe on the count. Two steps - we inhale, two more steps - we exhale, and so on. In this case, the inhalation must be through the nose, and the exit through the mouth.
• In case of spasm of the diaphragm, which caused pain, you need to slowly take a slow and deep breath, and then exhale through the lips folded in a tube. You should also exhale as slowly as possible.

Fairly hearty breakfast

After we have eaten, our body is immediately engaged in the digestion of food. There is an enlarged stomach, dilated vessels of the liver, which is engaged in the neutralization of toxic substances.

And the heavier the food we ate, the harder for the body digest it. And running becomes the cause of a rush of blood, hence the pain that occurs in the right side.

Tips on what to do in such a situation.

• You should eat breakfast at least forty minutes before your run. At the same time, if there was a lot of food for breakfast, then you should postpone the workout for an hour and a half.
• Too heavy food - refuse. Such food means fried, salted, smoked, peppered dishes. It is best to have breakfast on the eve of a workout with a light salad, boiled (or steamed) rice, cereals on the water, and dairy products.
• You should not give all the best in training intensely after a fairly hearty breakfast. Better slow down, hone your running technique on this day. And on the other day, when breakfast is lighter, you can catch up in terms of increasing the intensity of your running sessions.

chronic diseases

The cause of discomfort in the right or left side can be chronic diseases of the internal organs: the liver, gallbladder or pancreas.

• For example, the liver can be enlarged if a person has hepatitis, including hepatitis B and C.
• Pain can occur as a result of gallstone disease: stones block the ducts of the gallbladder.
• If the viscosity of bile is low enough, it does not drain well - inflammation may occur and, as a result, pain.
• Acute pain appears as a result of inflammation of the pancreas (otherwise - pancreatitis).

At the same time, these unpleasant sensations in sick people can also appear at rest. And with increasing loads, including during a run, they will only intensify.

Tips on what to do in such cases

Patients suffering from similar chronic diseases pancreas, gallbladder or liver, should be in without fail get advice from an experienced doctor. It is also necessary to conduct an ultrasound examination of the internal organs in order to exclude possible contraindications for running. But to experiment with self-appointment to oneself medicines not worth it!

In addition, you should follow proper nutrition, eat a large amount of vegetables and fruits, as well as cereals, exclude salty, fatty and fried foods from the diet. It is best to cook dishes for a couple, or bake.

In case pain overtook you during a workout, you should slowly move to a step and take a deep breath several times.

Conditions that contribute to the appearance of pain in the side

So, we found out the reasons that cause discomfort in the right or left side. And what are the symptoms and conditions that indicate that the pain is about to make itself felt?

There are several. Here's what you need to pay attention to:

• the body is not very hardy, poorly prepared for intense loads,
• the warm-up was carried out poorly and crumpled,
• high intensity workout,
• it is difficult to breathe while running, it is uneven and intermittent,
• most recently you ate, less than 40 minutes have passed since the last meal,
• you have chronic diseases that make themselves felt after exercise.

Ways to prevent side pain

Here are some tips to help you minimize the chances of side pain during exercise.

Pre-workout nutrition

• Between training and the last meal should be at least 40 minutes. Ideally, up to one and a half to two hours. Also, you should not go for a run if you ate quite tightly. Or you should reduce the intensity of training on this day, concentrating on running technique.
• Before a run, you should not drink a lot of different liquids.

Warm up and pace at the start of a run

• Before jogging, it is imperative to do a warm-up. With the help of these warming exercises, the blood begins to circulate more actively, and there is no overflow of the volumes of the internal organs.
• Running for the purpose of losing weight follows from overstrain, at a calm pace. Especially at the very beginning of the workout.

Breath control