How to get rid of pain in the sides while running.
Fortunately, this is not even a reason to see a doctor. The causes of pain are not fully understood, but most people can cope with them if such a problem occurs, and continue to work.
What is side pain? The main symptom is localized pain on one side of the abdomen, usually just below the chest. In older people, it occurs on the right side twice as often as on the left. The opposite is true for young runners.
Research shows that people describe this pain in different ways: sharp or stabbing if they are severe, or as muscle cramps or pulling sensations when they are less intense.
Although such pain has been studied, researchers are still not sure why it occurs. There are many assumptions, but most of them are based on unconfirmed data. Reasons why you may experience side pain include:
· Curvature of the spine (scoliosis) : one study found a link between pain in the sides and increased curvature of the spine.
· Drinking sugary drinks : some studies have shown that drinking sugary drinks before exercise increases the likelihood of pain.
· Running too early after a meal : runners sometimes notice that they are more likely to get hurt if they are still full after eating or snacking before a workout .
· Don't warm up before running : runners sometimes report that they are more likely to get side pain if they start running without warming up.
· Shallow breathing : in theory, some experts attribute pain to improper breathing while running . One theory claimed that drinking water or sports drinks while running could lead to pain, but it doesn't seem to be the case.
Pain is also often associated with muscle spasms, but at least one small study found that there was no difference in electrical muscle activity when someone experienced side pain.
How to stop the pain
There are no exact tips for stopping pain. While they may not work for everyone, none of them are harmful - and at least one of them can help you.
The next time the pain threatens to ruin your run, try these steps before throwing in the towel:
1. gently push your fingers into the area where you feel pain. This should make it easier to some extent.
2. then try to change your breathing pattern: take a deep breath as quickly as possible - this will cause your diaphragm to drop. Hold your breath for a couple of seconds, then exhale forcefully through your compressed lips.
3. Try changing your breathing / gait. If you always exhale when your right foot touches the ground, try to exhale by hitting your left foot.
4. Try to stretch the area. If you have pain on your left side, raise your left arm above your head and lean to your right side. This will help to open the muscles in the seam area.
5. If all else fails, make a short walk and focus on deep breathing. When the pain disappears, return to running.
Risk factors and prevention
You may find that it is easier to prevent pain than to get rid of it. Although the exact causes may not be well understood, there are several known risk factors associated with side pain.
· Age : oddly enough, young runners are more likely to get hurt than older people.
· Eating and drinking before a run : eating or drinking before a run may increase the risk of pain, and some types of food and drink seem to be more associated with side pain. Avoid eating and drinking anything high in sugar or fat, fruit and fruit juices, or dairy products.
· High intensity exercise : working too hard, such as during a race, can increase the chance of pain.
· Low level of physical fitness
· No warm-up
· Running in cold weather
There are known risk factors for pain during running. Here are a few rules to follow and what not to do if you want to avoid them.
What to do
· Stick to plain drinking water: avoid sugar-Laden beverages, including sports drinks, and especially carbonated ones.
· Regulate your breathing. Breathing is the most effective way to prevent pain. Inhale and exhale through your mouth, taking deep breaths with your stomach instead of your chest to get more air.
· Include yoga in your daily routine. Practice will help you learn how to breathe properly.
What not to do
· Food within an hour of going for a run.
· Run on the ground. Always warm up: start with some dynamic stretches and a five-minute walk or jog to get the blood flowing to your muscles before you run.
· Run outside when it is very cold, if you are not dressed for the weather. This may make it difficult to take a deep breath of cold air. Before you go for a run in cold weather, wrap a scarf around your neck.
· Running, hunched over. It's harder to take a deep breath in a hunched position. Focus on maintaining good posture and proper running shape.
