Today we will analyze why the side hurts when running. The problem is familiar to almost everyone, isn't it? Even in school physical education lessons, we noticed that during a fast or long cross-country race, it begins to tingle in the side, sometimes reaching the point of complete interception of breath and acute pain, in which it is impossible to continue moving. Why is this happening and is it normal to feel pain in the side while running, let's find out!
Causes of pain in the side
All runners have different side pains. Someone complains of colic, others feel painful constriction, contractions or sharp spasms. In some, when running, the pain manifests itself in the right side, in others - in the left, third, in general, it seems that the heart hurts. Why is this happening? It's just that each person has an individual organism. At the same time, more often than not, nothing terrible actually happened to him.
Below we will list the reasons why the right or left side hurts when running, and also explain how to alleviate the condition. However, you must understand that sometimes pain can signal something serious and cannot be ignored. But do not worry, we will explain how to tell when it hurts "in a good way" and when - in a "bad" way. Read the material carefully!
1. Rush of blood to the internal organs of the abdominal cavity
At rest, approximately 70% of the blood volume circulates in the human body. The remaining 30% - fill the internal organs, as a reserve. The liver and spleen take the main share. During the run, blood circulation is inevitably increased. Why is this happening, you ask? This is necessary for the timely supply of all working organs and muscles with oxygen, as well as useful substances. As a result, the blood overflows the peritoneum and the outflow does not keep up with the inflow. The liver and spleen, the membranes of which are entirely composed of nerve endings, swell, increase in size and begin to press on other organs. This is why a person experiences acute pain.
Pain when running in the left god means that the spleen is suffering. If you are interested in why the right side hurts when running, mainly under the rib, then it’s the liver.
2. Improper breathing
In a child and an untrained adult, the right or left side hurts when running due to incorrect breathing technique. At the same time, it often seems that the upper chest or heart additionally hurts. In fact, the reason is irregular, intermittent or shallow breathing, as a result of which the diaphragm is not filled with enough oxygen. It turns out that the flow of blood to the heart decreases, but to the liver, on the contrary, it overflows. This is why the painful feeling manifests itself.
3. Running on a full stomach
If you had a hearty meal less than 2 hours before your run, asking why something hurts is silly. After eating, the body is busy digesting food, consuming nutrients, storing reserves - anything else, but not physical activity. And here you are with your run, and even intense. How can one not start to be indignant? Don't even ask why and what hurts when running after eating - in the right side or left. Most likely you have a stomach ache! You should postpone your workout until the food is digested.
4. Diseases of the liver, pancreas or gallbladder
When the pancreas hurts, a person feels a growing girdle pain. With a diseased liver, it increases in size, it can even be felt. With stones in the gallbladder, the pain is acute and intolerable, a person wants to bend and it is difficult to straighten.
How to relieve spasm?
So, we have found out why, when you run, your right or left side hurts, now let's figure out how to get rid of the pain.
- Due to the rush of blood to the internal organs.
Be sure to warm up before running. It warms up muscles and speeds up blood flow, preparing the body for stress. Do not overload the body with too long distances at the start of your running career. Why not increase the load gradually? When you feel colic or cramping, slow down and take a quick step. Do not brake abruptly under any circumstances. Keep walking, breathe deeply, and try to relax your abdominal area. Make bends. With your elbow or three fingers, lightly press the painful sector.
- Due to improper breathing.
Remember what to do if your side hurts while running due to incorrect breathing technique. The ideal rhythm is 2 * 2, that is, every 2 steps, breathe in or out. Inhale through the nose, exhale through the mouth. To relieve the painful spasm, slow down, take a step and take a deep breath. Hold your breath for 10 seconds, then fold your lips into a tube and exhale slowly.
- Because of the undigested lunch.
Never eat spicy, greasy, fried foods before jogging. Why? It takes too long to digest. If class is already on the nose, and you missed lunch, eat a vegetable salad or banana, drink sweet tea. In the morning, you can eat a small protein breakfast, but not less than an hour before class. Ideally, 2-3 hours should elapse between the last meal and the run.
- If you suspect a chronic disease of the liver, gallbladder or pancreas.
At the slightest suspicion of a chronic illness, you should stop training and immediately see a doctor. We recommend that you give up fatty, spicy and fried foods and do not indulge in abundant dinners at night.
Prevention measures
So, we found out why people can have side pain, and also told how to act in each of the situations. Now let's talk about how to avoid unpleasant symptoms.
- If your child has pain in his left or right side while running, ask if he is doing a warm-up and is not overworking. The workload for beginners should be adequate. The child should gradually increase stamina and strength.
- Never abruptly interrupt your run - first move to a step, then gradually stop. In this case, you will not have any pain after class;
- Don't eat 2 hours before your workout or drink too much. Why not quench your thirst 40 minutes before you hit the track? In the process, you can drink, but little by little, in small sips;
- Learn to breathe deeply and rhythmically.
When should you see a doctor?
We told you how to run correctly so that your side never hurts, and we would like to draw a general conclusion. In most cases, the problem is caused by poor training, overuse, or poor running. For some reason, people find it difficult to study them in advance and thus prepare well.
However, in some situations the problem can be more serious. In what cases should you be wary and consult a doctor?
- If the pain is accompanied by additional symptoms - dizziness, flies before the eyes, nosebleeds, convulsions;
- If the spasm does not release, getting stronger with every minute;
- When it hurts, simultaneously with a feeling of tightness in the chest. It is accompanied by tinnitus and clouding of consciousness. May signal heart problems;
- If there is confusion, mental disorder.
Remember, if your left or right side under the rib hurts while running, most likely you just overdid it with the intensity of the workout. However, by no means ignore the symptoms mentioned above. Why? Because delay can cost life. If a person complains that his right side hurts when I run, explain to him the possible reasons, but do not forget to advise, as a last resort, to consult a doctor. Responsibility for your own health lies only with yourself.
