Has it ever happened to you that when running, a sharp stabbing sensation in your side began, the pain intensified until you stopped training. Let’s look into this problem and find ways to help deal with side pain when running.

Most often, pain in the side when running occurs in beginners, in people who are just starting to run and cannot choose the right load mode. Sometimes side pain when running becomes a problem for professional runners, and it doesn’t matter what distance you run: long cross-country races or short races. Naturally, there is no need to talk about the pleasure of running with such discomfort.

It is very important to learn how to prevent pain from occurring, and when it occurs, quickly eliminate discomfort.

Side pain when running can be temporary and present as brief colic or cramping in the side. Experts call this pain diagraph spasms. That is, the source of pain is the muscles that are located between the chest and abdomen, the reason is a lack of oxygen.

There are times when pain manifests itself from different sides. If the pain is in the left side, then this is due to an overflowing spleen or poorly developed muscles, since the chest does not take in enough air. If the pain bothers you in the right side, then the cause is the liver, which is overflowing with blood.

Let’s take a closer look at the causes of pain in the side when running, since, knowing the cause and source, pain can be prevented and cured.

Causes of side pain when running

Pain in the side when running can manifest itself on both the left and right sides.

The following are the causes of side pain when running:

  • Pain on the left side – problems with the spleen.
  • Pain on the right side – liver problems.

The most common causes of side pain while running are:

Heavy load, unprepared body, poor warm-up or lack thereof

If the body is in a calm state, there is no need for active blood circulation. Blood in a calm state is a reserve. The main part, which is located in the chest cavity and peritoneum, that is, the liver and spleen.

When we start running, that is, we increase the load on the body, the entire reserve goes into circulation in order to meet the needs of the working muscles. Blood overflows the organs located in the abdominal cavity; the outflow simply cannot keep up with the inflow. In other words, the liver and spleen swell from the constantly flowing blood and put pressure on their membranes, which are completely permeated with nerve cells. This is what causes pain in the side when running.

Decision:

  • Be sure to do a short warm-up before running, this way you will help the body adapt, prepare the muscles for the upcoming work and increase blood flow, especially for the load.
  • If you are new to running, start with short distances and short workouts. Gradually increase the load and time of training.
  • As soon as the pain in your side when running makes itself felt, slowly reduce the pace and switch to a sports walk. The only thing you can’t do is stop suddenly.
  • Try to relax, maybe do a couple of side bends and don’t forget to breathe deeply.
  • Press 3 fingers into the area of ​​pain, this will help reduce discomfort.

Frequent, irregular, or intermittent breathing

Trouble breathing during exercise can cause pain. For example, if the diaphragm does not receive enough oxygen, spasms begin and you feel pain in your side.

Decision:

  • Make it a habit to breathe evenly. Inhale through the nose, exhale through the mouth. Take a deep breath into all your lungs and exhale slowly.

Eat a large meal before training.

As soon as you eat, the body devotes all its energy to digesting food. The stomach is busy fermenting food, and the liver is involved in neutralizing toxins. Please note that the heavier the food, the more difficult it is for the body to work. And add to this physical activity in the form of running, the result is pain in the side.

Decision:

  • If you are planning a run in the morning, try to have breakfast an hour before your run. If you had a heavy breakfast, then give your body time to digest the food, at least an hour or two.
  • Before training, you should not eat heavy foods: fatty, fried, salty, spicy. Let your diet include light snacks, for example, vegetable salad or porridge.
  • Monitor the load during training; if you know that you have eaten heavily, you should not run at full strength. Better focus on your running technique and proper breathing.

Diseased liver, pancreas or gallbladder.

When the pancreas is inflamed, a sharp pain permeates the side. With hepatitis, the liver is enlarged, and with gallbladder disease, stones clog the gallbladder. Such pain can occur even in a calm state, but during jogging it only increases.

Decision:

  • Before you start running, you should consult your doctor and have your abdominal cavity examined. If there are no contraindications to active sports, then feel free to start running.
  • Eat a healthy diet, avoid fried and fatty foods.

Knowing the cause of pain in the side when running, you can find a solution or completely eliminate the problem.

Symptoms of side pain when running

We have already dealt with the causes of side pain when running, now it’s time to look at the symptoms of side pain, which indicate that the pain is about to manifest itself.

Depending on the nature of the pain when running and the conditions in which it manifests itself, there are several symptoms:

  • Weak endurance of the body, unpreparedness for physical activity, poor warm-up, high level of stress.
  • Problems with breathing (it is difficult for you to breathe while running, your breathing is intermittent and uneven).
  • Recent meal.
  • Chronic diseases that manifest themselves during physical activity.

Pain when running occurs not only in those who are overweight and practice running to lose weight, but also in professional athletes who practice long-term exercise.

Side pain after running

After running, pain occurs for the same reasons as during running. The most common cause of side pain after running is an abrupt cessation of training, that is, excessive load and sudden stop. Don’t test your body! If you plan to finish your workout, then gradually switch to a slow running pace or a fast walk.

If pain in the side does occur after running, then follow these recommendations:

  • Take a deep breath, relax your muscles, calm your breathing. Try to relax your whole body.
  • To help relieve side pain after running, David Balboa, a psychotherapist at the Walking Center in New York City, advises pressing your fingers into the area of ​​pain and staying in that position until the pain stops.
  • If pressing on the area of ​​pain does not help, then gently massage the side and help the spleen or liver relax.
  • Take a deep breath and exhale as long as possible through pursed lips.

    • Pain in the side after running occurs only in untrained people, so at the beginning of training, replace running with brisk walking. You will prepare your body, and over time, even with intense training, your body will not feel discomfort.

    Treatment for side pain when running

    Pain in the side when running, in an untrained body appears after 10-20 minutes of running. For people who are professional runners, pain can occur in case of excessive training, when the last strength is squeezed out of the body and spasms and cramps occur in the body.

    Ways to treat side pain when running:

  • If while running you start to feel pain in your left side, that is, your spleen hurts, it is not recommended to stop. Because after you rest for a couple of minutes, the pain will make itself felt again. The best way to treat side pain when running is to tuck your left elbow to your side and slow down your pace slightly.
  • The first method didn’t help? Take a deep breath; your lungs will take in a lot of air and press on your internal organs. As you inhale, hold your breath for 5-10 seconds and continue running. As soon as you feel that you have no strength to hold your breath, exhale slowly.

    • For pain treatment to help, it is necessary to carry out 3-5 procedures. If the pain when running appears in the right side, then the treatment described above is not so effective; you will have to carry out several cycles of the procedures described below.

    • Take a deep breath and exhale, relax and calm down.
    • Slow down your running pace, gradually walk, stop, bend down and touch your toes.
    • Wear a wide belt around your waist, and as soon as the pain in your side makes itself felt, tighten the belt.
    • Draw your stomach in well, this will increase muscle tone, take a couple of inhalations and exhalations through your nose.

    Remember that all the above procedures should be carried out cyclically. You will notice how after a few workouts, pain in your side when running will not appear.

    How to Prevent Side Pain When Running

    The best way to successfully train and not experience side pain is pain prevention, that is, preventing it.

    How to prevent side pain when running:

  • There should be at least two hours between training and meals. Before training, do not drink a lot of fluids, as this may be the first cause of side pain.
  • Don’t skip warming up. Each of your workouts should begin with a full warm-up, which will warm up the muscles and evenly disperse the blood, that is, improve the process of its circulation, without overflowing the internal organs with it.
  • Running for weight loss or jogging must be done without torturing the body, that is, at a pleasant, optimal pace. Especially if you are just starting to run.
  • Another way to prevent side pain when running is to breathe deeply. This will increase the amplitude of the diagraph and improve blood flow to the heart.

    • Side pain when running is a symptom of inexperienced runners and those who do not adhere to running rules. Take care of yourself and your body, remember that training will not be effective and efficient if you are suffering from pain in your side.

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