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Muscle pain after the first crunch makes many people feel tired and reduce exercise performance. To reduce abdominal pain, you should warm up your muscles before training, do not overdo it and have a reasonable diet.
1. What causes abdominal pain after exercise?
Abdominal pain often appears slowly after exercise, caused by the intensity of exercise. This doesn't mean abdominal damage, unless sudden abdominal pain occurs during exercise, as this could be a clinical sign of some sort of trauma.
Common causes of abdominal pain after exercise include:
Eat a lot before exercise During exercise, the body needs a lot of blood to transport to important organs, then the blood will get rid of abdominal muscles, to the heart and brain to maintain vital activities.
Meanwhile, the digestive system, urinary tract, intestinal tract reduce 1 amount of blood to enhance the supply to other organs. So, if you eat too much before exercising, it will cause blood in the stomach to decrease, causing pain and discomfort in the abdomen, nausea, vomiting, cramps, diarrhea. Therefore, experts recommend only having a snack before exercising.
Abdominal strain Abdominal muscle tension occurs to a small extent during exercise of normal intensity. If you do too much exercise, not giving the abdominal muscles time to get used to, rest and recover, it will put pressure on the abdominal muscles. In some cases, excessive muscle tension can also tear small muscle fibers due to excessive bending and twisting of abdominal muscle groups, thereby creating reactions in muscle tissue that cause abdominal pain.
Especially, when starting to practice, the abdomen is prone to burning and pain. These symptoms are caused by a build-up of lactic acid in the muscles.
Dehydration Low electrolyte levels are also the cause of abdominal pain during exercise. The way to reduce abdominal pain in this case is to drink enough water before and after exercise.
Irregular exercise Practicing abdominal muscle exercises irregularly, often also makes you suffer from lower abdominal pain. However, the first few days after exercising to reduce belly fat, muscle pain may also occur, this is considered a normal sign.
Abdominal pain will reduce after a few days and completely disappear if you exercise regularly. If the abdominal pain does not improve, you should go to a medical facility to check and find out the cause.
Để giảm đau cơ bụng, bạn nên bổ sung đầy đủ nước, tập luyện điều độ và có bài bản.
2. How to relieve abdominal pain during exercise?
Hot compress Applying heat to the abdomen is an effective method of reducing abdominal muscle pain, you can use a warm towel or heat bag to apply to the abdomen. This method will help increase blood flow to the painful area, speeding up the healing of muscle tissue and abdomen.
Note, use a warm towel to apply, not to be too hot because the abdomen has a thin and very sensitive skin, so it is easy to burn. Should do a warm compress on the abdomen for about 20 minutes / time.
Rest, recuperation If abdominal muscle pain is severe, you can pause exercise for a few days to rest, recover, and avoid activities that cause excessive muscle tension. However, once the pain has subsided, you should return to training with exercises that strengthen the abs and other muscle groups like the plank.
Add protein-rich foods To quickly recover and develop well, you should add protein-rich foods.
Để giảm đau cơ bụng, bạn nên khởi động cơ bắp trước khi tập luyện, không tập quá sức và có chế độ dinh dưỡng hợp lý.
3. Exercise tips to avoid lower abdominal pain
Muscle pain after the first crunch makes many people feel tired and reduce exercise performance. To avoid muscle pain every time you do abdominal exercises, you should note:
Before doing crunches, warm up your body by doing warm-up exercises and stretching. Maintain the habit of regular abdominal crunches, do not practice sessions, rest sessions to let the body get used to the movement, avoid pain after stopping exercising for a while. Take a reasonable rest time, do not over-exercise, so that the abdominal muscles have time to recover and develop. Practice the right technique, from basic and moderate sit-ups, then gradually increase the time to achieve the best effect. Build a reasonable and moderate diet and rest. In particular, you should add more protein-rich foods, green vegetables, fruits, and limit your intake of starchy, greasy foods... to avoid accumulating belly fat. In short, muscle pain after crunches is a common condition that causes many people to feel tired and reduce exercise performance. To reduce abdominal pain, you should warm up your muscles before training, do not overdo it and have a reasonable diet.
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