Flank pain and tummy pain while running are problems that many people experience during exercise. This article will detail the causes of these pains and provide solutions accordingly.
1. Flank pain while running.
Flank pain while running is a common exercise discomfort that usually occurs during running, especially when running long distances. The location of the pain is usually on both sides of the abdomen, and sometimes it can extend to the lower back and back.
1.Cause analysis.
1) Breathing problems: When running, if you breathe unevenly or breathlessly, it can cause excessive tension in your abdominal muscles, which can cause flank pain.
2) Excessive exercise: When you run long distances for the first time or when the amount of exercise increases suddenly, the abdominal muscles cannot adapt, resulting in flank pain.
3) Body posture problems: Incorrect body posture when running, such as improper arm swing or uncoordinated leg movements, will involve abdominal muscles and cause flank pain.
2.Resolution.
1) Adjust your breathing: When running, pay attention to even breathing and avoid shortness of breath or breathlessness. You can try using abdominal breathing, which is to sink the qi into the dantian when you inhale and slowly exhale the qi from the abdomen when you exhale.
2) Moderate exercise: Beginners should start with short distances and slow Xi, and gradually increase the amount and intensity of exercise. Avoid sudden high-intensity or prolonged exercise.
3) Correct body posture: Maintain correct body posture when running, keep your head and neck upright, your shoulders relaxed, your arms swing naturally, and your pace should be coordinated.
4) Local Massage: Doing a local massage on the abdomen after a run can help relieve flank pain. It can be massaged with the palm of your hand or with a massager with moderate pressure.
2. Stomach pain while running.
Tummy pain while running is usually caused by increased bowel movements or intestinal spasms during exercise. The location of the pain is usually in or below the abdomen**.
1.Cause analysis.
1) Improper diet: Eating too much or eating irritating foods before running will increase the burden on the gastrointestinal tract and easily cause stomach pain.
2) Insufficient water: Failure to replenish water in time before or during running will lead to accelerated intestinal peristalsis or spasms, causing stomach pain.
3) Excessive exercise intensity: When you run at high intensity for the first time or when the amount of exercise suddenly increases, the intestines are irritated, which can easily cause stomach pain.
2.Resolution.
1) Eat wisely: Avoid overeating and eating irritating foods before running. It is recommended to consume easily digestible foods such as fruits, vegetables, whole wheat bread, etc., 1-2 hours before running.
2) Adequate hydration: Replenish water in time before and during running to keep the intestines moist and reduce the burden on the intestines. It is recommended to drink enough water 1-2 hours before running, and drink sports drinks or light salt water in moderation during running.
3) Gradually increase the intensity Xi of exercise: Beginners should start with low intensity and short distances, and gradually increase the amount and intensity of exercise to allow the body to gradually adapt.
4) Local Massage: Doing a local massage on the abdomen after a run can help relieve stomach pain. It can be massaged with the palm of your hand or with a massager with moderate pressure.
3. Precautions.
1.If you experience flank or tummy pain while running, you should stop exercising immediately and rest. If the pain is severe or lasts for a long time, prompt medical attention is recommended.
2.Before running and other sports, it is necessary to do adequate warm-up exercises and stretching exercises to help prevent the occurrence of sports injuries and discomfort symptoms.