Side pain while running: Why it occurs and how to get rid of it
Illustrative photo (Freepik)
Many runners are familiar with the sharp, stabbing pain on the right side during a run. This discomfort is particularly common during physical activities that involve repetitive trunk movements in an extended position, such as running. There is a reason for this, according to coach Yurii Popko.
Why does pain occur?
Many of us remember from school days that when you start running in a physical education class, after just 5-10 minutes, pain typically appears on the lower right side.
According to the expert, when we run, especially if done incorrectly, the first thing that runs out is our breathing capacity. As a result, we become short of breath, muscles work more actively, and require more energy.
Almost all of the body's energy supply is related to oxygen. The chemical reactions within the body are complex and even toxic, and the liver and spleen are responsible for detoxification.
When we start running or jumping abruptly without preparation or warm-up, our heart begins to beat faster, pumping more blood than when we are at rest.
However, for most people, "activity" usually means lying horizontally on a couch with a smartphone.
As a result, the spleen and liver are not prepared for the sudden influx of blood, which can increase by 4 to 7 times. Therefore, these organs start to receive more blood than they can process and must also detoxify it. These are complex processes that do not happen instantly.
"In the end, a lot of blood accumulates inside these organs. Our organs are elastic, but the membrane holding them is not; it resembles tendon tissue, which is difficult to stretch, especially suddenly," says the coach.
As a result, nerve endings respond to this, causing pain.
What to do
The first thing you need to do is slow down, as there is a risk of damaging this membrane. Switch to walking until the pain subsides.
When the body is at rest, a certain amount of blood is not actively circulating and serves as a reserve. Most of this reserve is concentrated in the abdominal and thoracic cavities.
This reserve is utilized during physical activity to meet the needs of working muscles.
You may also experience a sharp pain in your right side if you start running or engage in sudden physical activity immediately after eating. In this case, the liver, involved in the digestive process, becomes filled with blood, and the ducts expand.
This causes the organ to increase in volume.
How to avoid side pain
Increase your workload gradually. If you run regularly and follow a training plan, your body will adapt to the load and its gradual increase.
It is also important to warm up before running or intense training. Pay attention to your breathing, breathe evenly, and avoid talking while running.
Do not run on a full stomach.
"A good option that I use is interval running—5 minutes of fast walking, 5 minutes of running at a moderate pace, alternating for about an hour," added Popko.
