Pain when running

When a person just starts jogging or has to hurry somewhere, pain may occur while running. This may be a small problem, like forgetting to warm up, or it may be a sign of serious diseases.

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Causes of pain when running

• The man did not warm up and began to make sudden movements while running.
• Incorrect breathing: too deep or too shallow.
• The person ate right before the run or too little time had passed since eating.
• The runner has diseases of the internal organs: liver, kidneys, lungs, pancreas, gall bladder.

So what is the real cause of pain when running and how can it be eliminated, along with the pain during jogging?

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With a weak warm-up

If a person has not warmed up well, has not done warm-up exercises, and then starts running, he will have weak blood flow, which will change to intense when running.

The internal organs will fill with blood and stretch, which causes pain in the side. When a person is calm, only 30-35% of his blood flow goes through the internal organs. But if you give yourself an increased load, the blood abruptly moves to the liver, spleen, kidneys, circulating through them. There are many nerve endings in the capsules of these organs, which react strongly to blood pressure. And then the internal organs begin to hurt sharply. The person grabs his side. This is one of the most common causes of pain when running.

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

Exit

Training, warming up the body before running (gradually), this will also warm up the muscle tissue of the organs and will not hurt when stretched, there is no need to start running with sudden movements - and the pain in the side will be gone.

It is enough to walk 10-15 minutes before running and jog for 10-15 minutes. Then the load can be gradually increased, otherwise the liver-pain syndrome, as doctors call pain when running, will not leave you.

What to do if you experience pain while running?

Don't stop right away - this will increase the load on your heart and other internal organs due to the sudden change in blood flow. First, switch to a walk, and when you feel better, you can run again. After switching to a walk, you can do several exercises: arm swings, forward-backward bends - to the sides. This will reduce the load on your internal organs and give them a chance to readjust.

If the pain does not stop, press your palm on the area of the body that hurts and pull a little.

If sharp and severe pain in the side does not go away, no matter what you do, call an ambulance immediately - this may be fraught with a ruptured spleen.

Incorrect breathing

What can be incorrect breathing? Sharp, strong, deep or, on the contrary, shallow and sluggish. In one case, too much oxygen enters the body, in the other - not enough to ensure the good functioning of all internal organs.

If the diaphragm muscle, which controls the breathing process, receives very little oxygen, and with it nutrients, the muscle spasms and the person experiences abdominal pain - its upper part.

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

But the heart is deprived of the blood that it usually pumps. The blood flows weakly to the heart, which is why it disrupts its rhythm compared to the liver, which increases its work. Dissonance arises in the work of the internal organs. Pain occurs in the abdomen - in its middle, on the right or left side.

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

Exit

Get your breathing in order: breathe evenly, in an even rhythm, counting and bringing your breathing to rhythmic inhalations and exhalations by counting. Step - inhale, step - exhale, not fast steps. Then two steps - inhale, two more steps - exhale (steps are faster).

To slow down your breathing and bring it to a single rhythm, you can breathe on the count of one-two-three and take the same number of steps for inhalation (3 steps) and exhalation (3 steps). Breathe correctly when running: inhale through your nose, exhale through your mouth. It is important to do this especially in cold weather, so as not to catch a cold.

It may be that the pain in your side is due to a spasm in your diaphragm. Then inhale as deeply as you can, form an "O" with your lips and exhale slowly, slowly. This will relieve the tension in your diaphragmatic muscle and the pain will gradually go away.

Have you eaten recently?

You can't eat before running. In general, avoid a heavy breakfast, lunch or dinner before physical activity - this will only harm you and make you sleepy, not give you the strength to run. Immediately after you put the first piece of food in your mouth, the gastrointestinal tract is already on alert and begins to absorb, digest and assimilate food, the body simply does not have enough energy for all other work (like running and physical exercise). It is engaged in the process of digestion.

At this time, the stomach becomes larger, it processes the food that has entered it. The vessels of the liver also increase in volume, because the liver needs more blood to work, more power to separate toxins from useful substances and neutralize toxins.

If it is heavy and fatty food, such as fried meat or potatoes, the stomach and liver have to work harder and longer. If you also give the body an additional load in the form of running or squats-bends or physical work, pain in the side will inevitably arise because the organs are overstrained.

At-risk groups

People who are obese, people who like to eat a lot, people who do not follow a diet and exercise schedule, as well as those who suffer from diseases of the internal organs, especially the liver and stomach.

Exit

Get up early and have breakfast after your run, not before. But no less than 20-30 minutes after and no less than 40-50 minutes before you run. This will reduce the load on your internal organs, they will receive it gradually, not immediately.

If your menu includes fried, spicy, or fatty foods, then jogging will only be safe if you wait about 1.5-2 hours after eating.

Don't get carried away with fatty and heavy dishes if you plan to go jogging soon. Replace them with light salads, vegetables and fruits, as well as porridge with water.

If your meals were dense, then, having waited a certain time before running, still do not set Olympic records. Your organs do not need extra loads yet. If you feel that running is difficult - run more slowly and breathe correctly. This will give more benefit to the body than its overload.

Diseases of internal organs

If a person has problems with internal organs, such as the stomach, liver, spleen, pancreas, then when running they will experience additional stress and be very painful. Pain when running is usually localized in the right or left side or in the middle of the abdomen.

If a person has hepatitis (liver disease), it increases sharply during physical exertion and becomes overstrained. This causes sharp pain. Pain can also occur with gallstone disease. If the stones are in the kidneys, liver and bile ducts, they can mix with sharp movements and damage the walls of the organs, which causes cutting and stabbing pain in the abdomen, pain in the left side or right side, they radiate to the groin area.

If a person has gallbladder disease, this can also cause pain when running because bile accumulates and causes inflammation in the gallbladder. When the gallbladder is inflamed, bile can be very viscous and burning. It stagnates in the liver and gallbladder and can irritate them. This can also be the cause of pain in the upper abdomen.

At-risk groups

Diseases of internal organs have no age restrictions and can occur even in children. Therefore, if a person has suspicions of diseases of internal organs - liver, stomach, kidneys, spleen, or if there is an exact diagnosis, it is better to take care and not run at an increased pace, control your breathing while running.

Exit

Consult your doctor before you start jogging. Let him determine the intensity of the load for you and advise you on the best diet to follow so that you don’t experience pain during movement.

To make sure that your internal organs are okay, do an ultrasound examination of the internal organs, in particular, the abdominal organs. During training, if you start to feel pain when running, switch to a smooth step and control your breathing. It should be more even and deep.

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