The phenomenon of abdominal pain while running is quite common, especially among beginners. Generally, the severity of abdominal pain during running varies from person to person. Identifying the cause will help you quickly find a solution to this issue
1. What causes abdominal pain while running?
Abdominal pain during running can occur due to various factors. When you run, your body starts moving, and the organs work according to the intensity of your run. Abdominal pain while running may result from the muscles or muscle groups beneath the fat layer overworking and contracting vigorously, causing pain in the lower abdominal area, which often disappears on its own after you stop running for a short period.
In addition, pubic symphysis inflammation (arthritis at the point where the pubic bones meet) is another potential cause of abdominal pain while running. The pain may also radiate to the scrotum in men, and the joint may feel slightly tender to the touch. This condition is often related to inflammation of the hip adductor muscles. When the abdominal muscles are strained, you may feel pain each time you bend your abdomen.
Trapped nerves in the lower abdomen can also lead to abdominal pain during running or exercise, though this is not a common issue. Additionally, a stress fracture of the pubic bone can cause abdominal pain in runners. In such cases, you may feel tenderness in the bone when touched. Problems with any abdominal or pelvic organs are also considered causes of pain during exercise.
To reduce abdominal pain caused by pubic symphysis inflammation, you should consult a doctor as soon as possible for an accurate diagnosis and appropriate treatment. Pubic symphysis inflammation is often treated with physical therapy, and in some cases, cortisone injections may be required. This condition may take several months to resolve.
Another possible cause of abdominal pain for runners is diaphragm spasms. The diaphragm is a dome-shaped muscle that stretches and works with every body movement. Therefore, running at a high intensity can cause the diaphragm to contract forcefully and continuously, resulting in a sharp pain in the left or right side of the abdomen with each breath. In such cases, you should stop running and switch to slow walking combined with even breathing techniques. This will help your diaphragm relax and reduce the level of abdominal pain while running.
2. What should you do to avoid abdominal pain while running?
To reduce abdominal pain caused by diaphragm spasms while running, you should combine running with arm movements. Try stretching the arm on the side where the pain occurs and placing it behind your head. This will help stretch the diaphragm muscles and prevent them from contracting.
Proper hydration is also an important step during running. Drinking water can help your body replenish the fluids lost during exercise. However, drinking water should be done correctly to avoid affecting your running performance.
If you drink too much water, the pressure can strain the ligaments and cause side stitches during running. Ideally, you should avoid drinking large amounts of water while running, and instead, only drink when you feel genuinely thirsty. Additionally, avoid consuming fruit juices and opt for mineral water instead.
During running, breathing becomes more difficult, and your body often demands more oxygen. Difficulty breathing is considered a cause of diaphragm and other muscle spasms, leading to side stitches and abdominal pain while running. To address this, if you notice your breathing becoming shallow and rapid, you should gradually slow down your run to regulate your breathing, allowing your body to take in more oxygen.
Incorrect running posture is another cause of abdominal pain while running. Therefore, when running, you should avoid leaning your entire body forward, as this can put pressure on the abdominal membranes and lead to pain in the abdominal area. Ideally, while running, swing your arms backward to create an upright posture, helping the abdominal membranes stay relaxed as you breathe.
To arrange an appointment, please call … or make your reservation directly HERE. You may also download the MyVinmec app to schedule appointments faster and manage your reservations more conveniently.
Source: runnersworld.com
