Tuesday, June 21, 2022

Why Stomach Pain After Running

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Drinking Too Much Water

Stomach Aches After Running – 4 Rules to Avoid Pain

Runners know that drinking water and staying well hydrated is important for health and athletic performance, but drinking too much water can cause a stomach ache after running.

Studies have shown that drinking plain water causes people to feel more bloated compared to drinking electrolyte or carbohydrate-infused beverages. Plain water can also be absorbed more slowly than sports drinks with electrolytes, so you can feel a sloshing sensation and experience an upset stomach after running if you guzzle too much plain H2O.

More importantly, drinking too much plain water, in the absence of taking in electrolytes, while running disrupts the fluid balance in your body. This can lead to a dangerous condition known as hyponatremia.

Hyponatremia results when the sodium content in your cells is diluted too much by an excessive intake of water. Cells retain water and swell, causing water retention and bloating, and if severe, even coma and death.

Factor : Spinal Stress

This is said to be one of the most scientifically proven reasons for the rib pain experienced after running. According to a medical report, the pain experienced in the ribs during running can be replicated by putting pressure on the upper spine. This suggests that the pain in the spine can travel down to the diaphragm causing stitches.

In addition, this theory may explain why not only runners experience side stitches but also other athletes such as swimmers all of who put pressure on their upper spine during the sport.

Having a stress fracture is another kind of stress that can be caused by a crack in the bone due to overuse during physical activities such as running.

If you have the tendency to increase the intensity of your workout too rapidly or change the surface of your runs, you may also develop this condition. Stress fractures may also cause constant leg pain as you run.

What Are Menstrual Cramps

For many women, severe menstrual cramps can cause significant disruptions to everyday life. Menstrual cramps occur when hormones and other factors trigger uterine cramps or inflammation. Over-the-counterpain medication, heat pads, and other home remedies are often used to manage the pain. Its also been recommended to try light to moderate exercise to help manage the pain of severe menstrual cramps.

However, for some women, exercise can worsen the symptoms. They may experience menstrual cramps after running or other exercises even outside of their menstrual period.

As with any type of treatment, its important to consult with your doctor about exercise as a part of pain management. Some research shows that aerobic activity and even light exercise might not be the best course of action for all women combatting cramps.

Menstrual cramps caused by running and other exercises may be a sign or symptom of other underlying issues and should be discussed with your doctor.

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Vitamins Before The Run

This will vary by person and by what the supplement is, but specifically taking iron before a run has been shown to cause intestinal issues. The good news is that you actually want to take it within 30 minutes of finishing a workout for maximum absorptionso were just switching up the timing!

Other runners have reported that taking any of their vitamins pre-run, almost always leads to stomach pain after.

  • do not take iron before a run
  • if having issues move all vitamins to post run

Some vitamins are water soluble, while others are fat soluble.

That means they need sufficient amounts of those in the body to be absorbed and used. Perhaps by sitting in the gut when things are not being digested as normal, they irritate the stomach.

Prevent And Treat Abdominal Pain From Running

Pin on Running

    Gut pain is a miserable and puzzling malady that can strike runners at any time.

    What causes tummy-area troubles, and how can you prevent and treat them?

    To find out, ACTIVE chatted with Dr. Cathy Fieseler, a veteran sports medicine physician and the president of the American Medical Athletic Association.

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    Prevention Of Side Stitches

    Since the specific causes of side stitches are yet to be discovered, there is no one solution to assure your safety from them. There are however preventive measures that you can take in order to lower the chances of experiencing this pain.

    • Keep yourself hydrated by drinking lots of water before and after running
    • Take regular sips of water to stay hydrated during your run
    • Slow down when you feel the pain starting to a jog or walk
    • Breathe deeply to keep your oxygen levels high
    • Perform strength exercises to strengthen your back and abdomen
    • Stop and bend to a 90-degree angle if you experience the pain to help tighten your muscles.
    • Try not to run after a meal or note what you eat before your run.
    • Contact a therapist if you have extreme pain or reoccurring stitches
    • Keep correct running form can also help prevent problems with your abs too. This also help if you have problems with shoulder pain. Proper running form includes keeping your head erect gazing straight ahead,keeping your torso in an upright position, maintaining proper stride length and having a good arm swing as you run.

    Its Completely Normal For One Testicle To Be Bigger Than The Other

    Testicles come in all shapes and sizes.

    Just like women are likely to have one tiddy bigger than the other, its completely normal for dudes to have one ball bigger than the other.

    While most guys have a left testicle that hangs lower, the right one is more likely to be larger in size.

    Things you didnt know #114: Humans and sharks often have a larger right testicle. In birds its usually the left.

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    Suffering From Testicular Pain After Running Here Are The Causes And Solutions You Really Need To Know About

    Its cool to have big throbbing testicles full of testosterone. In fact, as a bro whos all about lifting weights and nailing honies, it comes with the territory.

    But if youre suffering from pain in your junk after exercise its time to sort that issue out right now. Because that sh*ts not normal bro.

    Heres everything you need to know

    How To Settle Your Stomach During A Race

    Do you experience sudden pain in your ABDOMEN while RUNNING? Watch to know why !

    If you have to battle runners trots during a training run, its not the end of the world. But when that gurgle in your belly hits midrace, theres a lot more to lose . Prevention is really the best medicine in this case , but there are a few things you can do while pounding the pavement to help ease your discomfort.

    1. Slow down. Fast running is more likely to mess with your stomach than a gentle jog. Slowing your pace down allows blood flow to redistribute to your GI tract, and it might help you feel better, explains Goodson.

    2. Sip some water. It might seem counterintuitive, but dehydration can actually lead to diarrhea, Berookim says. Try to get your hands on some cold water instead of H20 thats been sitting out in the sun for a while. Warm liquids can speed food through the digestive tract, Berookim explains. And that could make your stomach problems worse.

    3. Eat something bland. Sometimes nausea can be the result of an empty stomach. If you didnt fuel up before the race or feel a combo of hunger and nausea, try eating a handful of plain crackers or a bland granola bar, Goodson recommends.

    4. Stop and go to the bathroom. That urge to poop probably isnt going to disappear, and theres a good chance itll get stronger as you keep running. If you have to go to the bathroom, probably just stop and go, Goodson says. Sure, itll slow you down by a minute or two. But if it helps you feel better, you might be able to make it up and stay on track.

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    The Two Types Of Post

    Look, running isnt for sissies. It can be hard work, and it can make you want to quit almost every time you go out there.

    So why do we do it? Because were crazy, and we all get some type of enjoyment from running, even if we cant quite pinpoint what it is.

    But one thing all runners can agree on is that stomach pain stinks. Post-run stomach pain is a common complaint with runners and it can usually be chalked up to two reasons abdominal muscle cramps and gastrointestinal distress.

    Find What Works For You

    Finding a solution that helps you with your abdominal pain after running may take some experimenting. But once you find something that works for you, stick with it.

    Running is always going to be uncomfortable, but theres no reason you have to endure regular post-race stomach pain after running in your quest to be fit.

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    What Causes The Pain

    When you suffer from abdominal pain, it doesn’t always mean you injured yourself. Abdominal pain that comes on suddenly during exercise is more often a sign of an injury. When the abdominal discomfort is more delayed after you have finished your workout, this is more due to the intensity of your workout. You will most likely notice this type of pain around 12 to 48 hours after you exercise, and a sign that your abdominal muscles are going through a recovery phase.

    Intense, sudden, and sharp pain should always be evaluated by your physician. Here are some of the most common causes of abdominal pain after exercise:

    1. Food Intake Prior to Exercise

    Exercise increases the need in your heart for blood. When you increase the intensity of your exercise, blood is shunted away from the abdominal organs and into your heart and brain, the body’s vital life sustaining organs. Things like digestion, urination, and bowels lose some of the blood they need to work during exercise. If you eat too much or the wrong foods prior to exercise, less blood to your stomach may cause abdominal pain or even nausea, and vomiting. Less blood to the intestinal area can cause cramping in the lower abdomen and even diarrhea.

    2. Inadequate Warm-Up

    3. Ligament Pain “Side-Stitch”

    When you experience a “stitch” in your side from exercise, this happens due to strain on the ligaments near your liver and diaphragm. It is most commonly felt from swimming, running, or brisk walking exercise.

    4. Thoracic Spine Pain

    All About The Testicles

    What Causes Stomach Cramps While Exercising

    There are numerous causes of testicular pain. Injury, trauma, a freak accident involving a steaming hot apple pie maybe the high-heeled hooker you pay to beat you went in a little too hard with the kick to your junk. But thats your business bro.

    You see, your balls are pretty complex machines. Theyre oval-shaped organs that hang just below your penis, like a Newtons cradle made of meat.

    Theyre main role is to make and store sperm. On average, they grow to be around 2-3 inches long and around an inch in width.

    You back? Great, lets carry on.

    Animals that are involved in sperm competition tend to have larger balls. In other words, those who compete with other males to attract and fertilize the female have larger globes.

    Thats probably why a huge pair of swinging testes is seen as a sign of masculinity in dudes. Because it makes you a God damn alpha.

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    Can You Treat Or Prevent Gi Distress During Exercise

    There are several ways you can lower your chances of developing runner’s stomach.

    If you think your pain or discomfort stems from exercise intensity, slowing down to a light jog or walk can help relieve some of the painsometimes called stitchingor cramping, says Stevie. She also adds that, since dehydration can contribute to GI discomfort, runners should aim to stay as hydrated as possible throughout the day and during runs. Start with sips of water and if you can tolerate that, try to add in sips of a sports drink to keep up on carbohydrates and electrolytes.

    However, the best long term solution is to optimize your nutrition fueling. Improving runners stomach is possible by being intentional about pre-run fuel, timing intra-run nutrition properly, gradually training the digestive system to take on fuel and hydration over time, and avoiding any foods that are known to trigger symptoms before and during runs, says Holley. Fueling for your runs is one of the most significant things you can do to get the most out of your training session and prevent injury by providing your body with adequate energy to complete the workout safely and repair muscles.

    However, many people enter a run or workout completely fasted. I hear from about 75% of my clients when we start working together that they cant tolerate or can only tolerate small amounts of fuel before their runs, says Stevie.

    So what happens when you physically feel like you cant fuel? You train yourself how to.

    Why Abs Are Sore After Running

    When you run, you’re primarily using your glutes, quads, hamstrings, calves and hip flexors, but your abdominal and upper body muscles are getting a workout too. Your core âprovides stability,â âkeeps the body erectâ and is a âvital part of your movementâ. So it’s no wonder you may experience sore abs after a long run, especially if you’re a beginner or you’ve increased your distance or the intensity of your runs.

    If you experience stomach pain when running, or after a run, it’s probably abdominal fatigue or delayed-onset muscle soreness from exercising your core. If what you’re experiencing is a burning sensation or side cramps, this could be related to your diaphragm.

    According to an interview with Steven Magness in âWired,â “When you’re running, your diaphragm is working harder than you expect.” Running can actually cause you to strain a ligament connecting your diaphragm to your ab muscles, hence the possible soreness or cramping you’re feeling in your core.

    âRead more:â Sore Muscles From Running & a Hot Tub

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    Examine Your Fueling Strategy

    Ensure youre waiting long enough to go running after eating. You should wait about 3-4 hours to run after eating a large meal, 2-3 hours for a small meal, and 1-2 hours after most snacks unless its a very small snack consisting of only simple carbohydrates.

    Limit fatty foods, fibrous foods, artificial sweeteners, carbonated beverages, and excessive caffeine before you run.

    Why Are Stomach Problems Common In Runners

    stomach pain while running..?

    Stomach problems are a fairly common malady for runners because running can be highly disruptive to the gut and digestive system.

    The jostling motion of running, and the impact forces for each step, jiggle and stimulate the gut, often triggering contractions of the smooth muscle lining the GI tract. This can contribute to diarrhea from running, often termed runners trots.

    Moreover, when you run or engage in other forms of vigorous exercise, blood is diverted away from the digestive tract to meet the increased demand from the heart, lungs, and working muscles.

    This causes digestion to slow or nearly cease, leaving any residual food to hang around in your stomach. Therefore, if you go running after eating, undigested food in your stomach might slosh around, and the processing of it may come to a halt.

    Plus, as food sits in the stomach and digestive tract, the bacteria in your gut ferment the sugars and produce gas, contributing to gas buildup and abdominal distention.

    Accordingly, you can experience gas, bloating, indigestion, abdominal cramps, side stitches while running, and stomach pain after running.

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    What Causes Runners Stomach And Runners Trots

    All that bouncing up and down can actually jostle your organs and push food through your digestive tract faster, explains Peyton Berookim, M.D., F.A.C.G., director of the Gastroenterology Institute of Southern California. At the same time, some of the blood that normally flows to your intestines is being diverted away toward your leg muscles. All of these factors can mess with your digestion and leave you feeling queasy or like you need to find a bathroom right away.

    Hormones can also play a role. High-endurance exercise like running signals the release of the stress hormone cortisol, which can contribute to that sensation of having to go, Berookim says. And the anxiety and pressure that can sometimes come with racing only make things worse.

    According to both Berookim and Amy Goodson, M.S., R.D., a board certified specialist in sports dietetics, the wrong foods and drinks can also add fuel to the gastrointestinal fire. High-fiber foods, high-fat foods, spicy foods, foods containing fructose or sugar alcohols, and caffeine can all turn race day stomach problems into an even bigger deal. So can eating anything within two hours of running.

    Nausea After Running Could Signal That Youre Eating Too Much Sugar

    While sports gels and drinks can be a great way to replenish carbohydrates and electrolytes mid-run, they can also cause GI issues. Because these are high in sugar, they pass through the GI system quickly so your body can absorb them faster.

    A good rule of thumb is to practice training your gut beforehand with different carbohydrate-based products to see what you tolerate best.

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    Stomach Aches After Running

    You go for a run and everything’s fine, but soon after you stop, your stomach seems upset. Nothing unusual about that.

    Video of the Day

    Runners are subject to quite a number of stomach complaints, to the extent that they’ve invented their own syndrome: “Runner’s Stomach ” or “Runner’s Diarrhea,” says Mayo Clinic, which can be anything from nausea to cramping.

    There are a number of different possible causes. Some of them might be remedied with minor changes in dietary habits while others may signify a more serious underlying condition.

    Read more:Stomach Pains After Running

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