Pain on the left side of the abdomen while running

Running is a sport that most people now do in their spare time. Running can adjust the breathing rhythm of the whole person and better relieve the stress of life. But sometimes, due to incorrect running methods, some people may feel a little pain on the left side of their abdomen. What causes this phenomenon? Today we will analyze it so that everyone can correct their running problems.

What causes abdominal pain?

Although there is no clear explanation for what causes side stitches, there are several theories that are very convincing.

Most researchers believe it has a lot to do with what we eat before we exercise.

Some studies have shown that running and swimming are most likely to cause ETAP. It manifests as localized pain in the right or left lower abdomen. This pain is often affected by the athlete's physical function, but is not related to their gender or body mass index. ETAP rarely occurs in middle-aged and older athletes.

The most important factor in causing ETAP appears to be the timing of a meal before exercise. A research report pointed out that drinking reconstituted juice and high-carbohydrate, high-osmotic pressure (concentration index) beverages before and during exercise can induce "side stitches", especially in people who are sensitive to these beverages.

Some researchers have proposed a more complex explanation, in which the stitch is caused by spasm of the diaphragm, which pulls on the ligaments of internal organs (especially the liver).

Vigorous exercise and uneven breathing vibrate and stretch these ligaments. Athletes tend to exhale every two or four steps. Most people exhale when their left foot touches the ground, but a few people exhale when their right foot touches the ground. The reason why people who exhale when putting their right foot on the ground are prone to getting stitches in the side is probably because exhaling when putting their right foot on the ground increases the stress on the liver (located just below the right ribs).

Therefore, when you exhale, the liver descends and the diaphragm rises, and this repeated stretching causes the diaphragm to spasm.

What should I do if I have abdominal pain?

If you get a stitch in the side while running, you can stop and place your hand on your right abdomen and push up while keeping breathing evenly. You can even try taking deep breaths while running or swimming. The ligament stretch theory holds that shallow breathing increases the risk of "stitches" because the diaphragm is always slightly elevated and does not drop enough to relax the ligaments. When this happens, the diaphragm becomes compressed, making it more likely to spasm or "stitches."

How to prevent abdominal pain during exercise

Control the time of eating before exercise so that the food can be digested before exercise.

Secondly,

Avoid drinking reconstitution juices and high-carbohydrate, high-osmotic pressure beverages before and during exercise.

Stretching exercises can relieve the pain caused by "stitches in the side". Raise your right arm, straight up and toward the left. Hold for 30 seconds, relax, and then stretch on the other side.

Well enough,

Slow down your running pace until the pain subsides.

Massage or apply pressure to the painful area. Bend forward to stretch your diaphragm and relieve pain.

More importantly,

If the pain persists and cannot be relieved, seek medical attention immediately.

Precautions

If the pain persists and cannot be relieved, seek medical attention immediately.