Pain in right side after running. Why does the right side under the rib hurt when running? Dagger cutting acute pain syndrome

Any person involved in a mobile sport periodically experiences pain in the right hypochondrium. Neither novice athletes nor professionals are immune from this. Most often, runners are affected. As a rule, when running, it hurts under the ribs, but sometimes pain can occur anywhere in the abdomen. It is individual for each person, the localization of pain does not change with subsequent attacks. Unpleasant sensation begins to appear in the form of aching, mild pain, which is growing rapidly and turns into an acute, unbearable. When it reaches its peak, it becomes extremely difficult for a person to breathe and move. Even if you spend medical examination at this point, it will not reveal the pathologies associated with running. Then why does the right side hurt when running?

Wrong breathing

Insufficient saturation of the diaphragm with oxygen - this theory for a long time was the only explanation for why the right side hurts during the run, as well as after it.

The bottom line is that in the process of running the diaphragm works more actively, its need for saturation with blood and oxygen increases. More of them are also required by other muscles involved in motor activity. Due to frequent confused breathing, the work of the diaphragm is disrupted, as a result, the heart also does not receive enough blood, which provokes pain. After forced stop the diaphragm does not immediately return to its previous state, for some time the right side hurts after running. After recovery normal rhythm breathing, the pain subsides.

This theory causes a lot of controversy, since some people do not have pain in the right side when running, but in the lower abdomen, where there is no diaphragm. In addition, she is very hardy - the continuous process of breathing trains this muscle area well.

Poorly planned meals

After eating food, the body needs a lot of energy to digest it. If physical activity takes place less than 2 hours after a hearty meal, the increased stomach will not allow you to actively move. That's why when running, the right side hurts.

Frequent drinking

This is not about professional athletes, but about people who do not always adhere to healthy lifestyle life.

When used alcoholic beverages The liver is under enormous stress. The result is its increase in size and pressure on nerve endings. If the "athlete" sins addiction, pain in the right hypochondrium will become a regularity.

Anatomical features of the body

From the point of view of anatomy, the abdominal cavity is covered with a thin shell, consisting of two parts. Physical activity coupled with increased activity of the diaphragm, they provoke friction of these parts against each other.

This version explains why it hurts in the right side when running in a certain place - the point of contact of the parts of the shell determines the localization of pain.

Insufficient muscle preparation

If you do not conduct a good warm-up before running, the body will experience stress. IN calm state blood circulation and oxygenation of all body systems are debugged. Without pre-training body to physical activity normal blood circulation and oxygen delivery are disturbed. The spleen and liver immediately react to this - having increased in size, they compress the nerve endings.

Diseases of the spine

Deformation and any other pathological processes cause pain when running in the right hypochondrium. The diaphragm is closely related to the muscles lumbar. Their tension is reflected in her work, and she, in turn, responds with pain. Among doctors, this is the most popular version as to why the right side hurts when running. The systematic appearance of pain is the reason for the examination of the spine.

The presence of serious pathologies

Pain in the right hypochondrium when running is provoked by the following pathologies:

appendicitis;
the presence of stones in the right kidney;
biliary dyskinesia, gallstones;
diseases of the gastrointestinal tract (colitis, gastritis, etc.).

If pain in the right side occurs periodically and at rest, you need to undergo a medical examination.

Drinking juice or soft drinks before exercise

The human intestine contains a small amount of fluid (its scientific name- intraperitoneal). It is located between the parts of the membrane covering the abdominal cavity, this prevents them from rubbing against each other. Juices, carbonated and energy drinks significantly change the composition of the liquid, reducing its amount. If pain occurs after their use, this is the answer to the question of why the right side hurts when running.

Before physical activity, as well as during it, it is recommended to drink only clean water without gas, it has no effect on the fluid in the intestines.

Why does my right side hurt after running? Ways to eliminate pain

The causes of pain in the right side after running are the same as during it. Some time after stopping, the pain should subside.

If this is too slow, you need to use one of the ways to speed up the process:

Go walking while taking breaths full chest. You need to try to make sure that the kick of the foot on the ground or floor on the left side is simultaneously with the exhalation. It is not necessary to do it for each touch of the running surface of the left leg, you can exhale after 1-2 steps. The pain sensation is removed due to the fact that the main load begins to take left-hand side allowing the muscles right side relax.
Make oblique forward movements, thanks to which tension is relieved abdominal region.
Perform a stretching exercise: raise left hand up and lean to the right, then raise your right hand and lean to the left. Movements should be slow and smooth, at the maximum point of inclination it is recommended to linger for half a minute.
Perform diaphragm rubbing.
Run breathing exercises: inhale deeply, then, curling your lips into a tube, exhale for a long time. Repeat several times. Thus, the tense diaphragm is massaged from the inside.
Lean forward, touching your toes with your palms.
Massage with three fingers right hand painful area, you can simply press on it until the pain eases.
Draw in the stomach as far as possible, taking strong breaths in and out through the nose.

How to reduce the likelihood of pain when running

Running is one of the best ways to improve the body as a whole, it is easy to lose weight with it. excess weight and improve well-being.

In order for the process not to cause discomfort and pain, you need to properly prepare for it, as well as follow a number of rules while running:

With a firm determination to take up running, you need to reconsider your lifestyle. It is not recommended to overwork much, the rest should be complete.
You need to go for a run during the hours of maximum relaxation. Psychological stress, fatigue, desire to sleep, etc., will manifest even more strongly after running.
If you run in the morning, you need to give the body time to wake up (about half an hour). If you start running immediately after waking up, the body will experience stress, metabolism will be disturbed. If you run in the evening, the muscles should rest after labor day a couple of hours, this will help to avoid their overwork.
Need to organize correct mode nutrition. Any snack before running increases the likelihood of pain in the right side to almost 100%.
It is important to monitor the quality of the food you eat. Even if the time frame is observed, the pain will arise due to junk food, fatty foods simply do not have time to be digested at the set time.
If diseases internal organs and systems are excluded, and the pain in the right side is regular, it is recommended to put on an elastic belt on the stomach before jogging. When pain appears, it must be tightened as tight as possible.
You should not run to exhaustion, exhaustion of the body will not bring the desired result.
At the beginning of the process, you need to immediately establish the optimal pace of running. It is a mistake to believe that the sooner the better - physical training each individual. A poorly prepared person from too fast a pace will begin to suffocate in the first minutes.
It is important to learn how to breathe correctly. good example swimmers serve. They can only breathe when the face is above the surface of the water, their breathing is synchronous with the movements of the body. Synchronization of inhalations and exhalations with kicks on the running surface will allow all organs and muscles to be evenly enriched with oxygen, which will significantly reduce the likelihood of pain in the right hypochondrium.
Training should be regular. The better the endurance and physical form, the less often the pain in the right side bothers.
So that the curvature of the spine does not interfere with a full workout, you should always walk with a straight back and head held high.
Warm-up is a must before running. better muscles prepare for further stress, the lower the risk of injury and pain.
The load should be strictly metered and increase smoothly. Revaluation of own sports opportunities will turn into a stabbing pain in the right hypochondrium.

Running is one of the best views sports to improve health and fitness. So that acute pain in the right side does not become an obstacle to regular training, it is important to reconsider your lifestyle, undergo a medical examination to exclude the presence of possible pathologies, as well as follow certain rules in the process of running.

They are very afraid if during the run their right or left side starts to hurt. Most often, out of fear, they take a step or stop altogether so as not to aggravate the problem.

In fact, in most cases, pain in the sides while running does not carry anything detrimental to the body. You just need to know where it comes from and how to get rid of it.

Where does pain come from

If the right side hurts, it hurts the liver. If left - spleen.

When the body starts active physical work, then the heart beats faster and pumps more blood than at rest.

But both the spleen and liver may not be ready for the fact that they will receive very a large number of blood. It turns out that they will take more than they give. As a result, there will be a lot of blood inside these organs, which will put pressure on the walls of the spleen or liver. And these walls have nerve endings that respond to pressure. Accordingly, the pain that we feel in the sides while running is caused by excessive blood pressure on the walls of the organs.

What to do to remove the pain in the sides.

If the pain has appeared, then it is better to get rid of it. To be honest, nothing will happen to you if you keep running with this pain. It's just that not everyone has the patience, and it makes no sense to endure, because there are quite effective ways which almost always help.

Massage

Not in the sense that you need to stop and give yourself a massage. Massage can be done while running. It is needed in order to artificially disperse the blood from the liver or spleen.

There are two ways to do this:

First. Take deep breaths in and out, trying to work the abdominals. This will help relieve pain and saturate the body with oxygen.

Second. Without deep breaths begin to retract and inflate the stomach.

Decrease your pace

It doesn't take long to massage. If you understand that it doesn’t help, then the pace of your run is chosen so high that the spleen and liver work at their maximum capacity and cannot pump blood faster. So try slowing down your pace a bit. It helps 90% of the time. Slow down the pace until the pain subsides.

If this doesn’t help, and you don’t have the strength to endure the pain, then go one step. And if your pain is not connected with some chronic diseases internal organs, then the sides will stop hurting in a few minutes. Although sometimes you have to endure pain for 10-15 minutes after stopping.

How to prevent side pain

It is better that this pain does not appear at all. There are several ways to do this, which usually help. The word "usually" should be understood as almost always, but there are exceptions.

If you warm up your body well before running, then pain may not occur, since both the spleen and liver will be ready for increased load and be able to pump the right amount of blood. It does not always help, because sometimes the pace of running is much higher than the intensity of the warm-up. For example, during a warm-up, you will raise your heart rate to 150 beats, and while running up to 180. It is clear that this additional load, which also can not withstand the internal organs.

Before training, you need to eat. This is, of course, a universal number. It may vary depending on the food. But on average, you need to take exactly 2 hours. If you can’t eat in advance, then half an hour before jogging, you can drink a glass of very sweet tea or tea with a spoonful of honey. This will give you energy. But if you crack buns or cereal right before training, then the body will spend energy and strength on digesting them, and the sides may also get sick due to the fact that they simply will not have enough strength to process both the load from running and the load from digesting food. Therefore, respect your body and do not force it to digest while running.

To improve your results in middle and long distance running, you need to know the basics of running, such as proper breathing, technique, warm-up, the ability to make the right eyeliner for the day of the competition, perform the correct strength work for running, and others. For the readers of the site, video tutorials are completely free . To get them, just subscribe to the newsletter, and in a few seconds you will receive the first lesson in a series about the basics of proper breathing while running. Subscribe here: . These lessons have already helped thousands of people, and they will help you too.

Is stomach pain preventing you from running? medical expert"Challenger" Dima Solovyov asks questions: where does this pain come from and whether it can be avoided.

Abdominal pain is a problem familiar to many athletes. Experienced athletes also face it. According to statistics, runners, swimmers and cyclists (let alone triathlon fans) suffer from abdominal pain especially often. This trouble does not bypass other outdoor sports, including basketball and even horseback riding. It is believed that more than half of all who play sports experience side pain when running.

Usually this pain occurs in the right hypochondrium, although it can be felt on the left and in any other area of \u200b\u200bthe abdomen. In four out of five cases, it is localized at a particular point, the location of which does not change from attack to attack. The nature of the pain can be different, but usually it starts with a dull sensation, and then develops into a stronger one. sharp pain. Such pain quickly disappears after the cessation of running or the weakening of the load, and even if you do computed tomography or ultrasound, no abnormalities in the body can be found.

Kai Chan Wong/flickr.com

The "classic" explanation for abdominal pain during exercise is diaphragmatic ischemia. The diaphragm is a muscular structure that separates chest from abdominal cavity. It is actively involved in the process of breathing: either lowering or rising, the diaphragm turns the lungs into a powerful pump. In fact, a person breathes precisely thanks to the diaphragm.

While running, a person's breathing quickens. This causes the diaphragm to work more actively, which means it needs more blood and oxygen. At the same time, the needs of other muscles also grow, especially those involved in movement. As a result, the heart cannot actively supply oxygen to the diaphragm, and skeletal muscles so they don't get enough oxygen. This condition is called ischemia and causes a sensation of pain. As soon as a person stops, the need for oxygen drops and the diaphragm begins to feel normal again.

However, in Lately this theory has been heavily criticized. Firstly, she does not explain cases when the lower abdomen hurts: there is no diaphragm there. Secondly, a number of studies have shown that the diaphragm continues to have an excellent blood supply and receive oxygen even under the most severe conditions. heavy loads. After all, this is a well-trained and extremely important muscle(Without breath there is no life!). According to the latest data, the body “takes care” of the diaphragm almost to the last, supplying it with blood and oxygen to the detriment of all other muscles.

Another theory seems even more controversial. She suggests that abdominal pain during sports occurs as a result of concussion of the ligaments to which the abdominal organs are attached. However, the very nature of such pain contradicts this: it is usually localized at one point, and not “spilled” throughout the abdomen, in addition, pain occurs when no concussions occur.

koreanet/flickr.com

Now scientists have three versions of the origin of abdominal pain during physical exertion. Most likely, it occurs due to mechanical irritation of the peritoneum during movement. active work diaphragm, tension of the muscles of the body, a change in body position - all this leads to the fact that the thin membrane of the abdominal cavity is subjected to friction (it consists of two sheets that rub against each other). This version explains many features of this pain, and, above all, its "point" nature and changeable location: the peritoneum lines the entire abdominal cavity, which means that its irritation can occur in the most different areas. When the movement stops, friction also stops - the pain subsides.

Two other versions are associated with spinal deformity (pain similar to that felt during training can be caused by pressing on the processes of the vertebrae) or the connection of the diaphragm with deep psoas muscles(their overvoltage can cause pain that is transmitted to the diaphragm and is felt in the hypochondrium). There are also several other old hypotheses related to muscle spasm or changes in the size of the liver and spleen, but they have not received confirmation.

What does this knowledge give us? First of all, based on them, you can give some tips on how to avoid abdominal pain while running, swimming, or any other workout.

William Murphy/flickr.com

What to do to avoid stomach pain?

Train. It is a generally accepted fact: with the progress of the sports form, pains become weaker and less frequent, most often they are experienced by beginners.
Develop the diaphragm, abdominal and back muscles. Most likely, it is these muscles that protect experienced athletes from abdominal pain.
Don't slouch. It has been established that people with posture disorders are more likely to experience abdominal pain during training (remember the version of its origin associated with the spine!).
Eat less. Here we recall the theory of the origin of pain due to irritation of the peritoneum. If you eat half an hour before exercising, by the time you exercise, the food will be in the stomach. This organ is covered by the peritoneum, food stretches the stomach in volume, and additional physical activity makes the peritoneum in the stomach area extremely vulnerable to friction. This means that the risk of experiencing pain increases.
Drink water before your workout. Reconstituted juices or carbohydrate energy drinks are a saturated solution that, when absorbed in the intestine, affects the composition and amount of intraperitoneal fluid. It is located in a small volume between the sheets of the peritoneum and prevents them from rubbing against each other. If you drink something very sweet before a run, the amount of intraperitoneal fluid will decrease, the peritoneum will be rubbed, and the person will feel pain.
Always warm up and warm up before your workout. Especially if it is cool in the gym or on the street where you train. The worse your muscles are warmed up, the more risk experience pain in the abdomen.
Increase the load gradually. Perhaps this is due to the work of the diaphragm, but the fact remains: the smoothness of the loads during training often allows you to avoid abdominal pain, even for beginners.
And finally, learn. This means the following: strive to breathe less often, but deeper. As practice shows, proper breathing not only promotes endurance, but also insures against pain.

First of all, you need to make sure that there is no serious illness. After all, abdominal pain is not always harmless: they can occur with cholecystitis, pancreatitis, appendicitis and other diseases. If the pain is different from usual or does not subside at rest, this is an alarming sign and you may need to see a doctor.

Abdominal pain associated with physical activity is treated with massage, dosed loads on individual muscles, and some other methods of physiotherapy. Massage will help to relax tense muscles, overexertion of which causes pain. Dosed physical activity is used, for example, with stiffness of the thigh muscles. It has been established that tension in the thigh muscles often accompanies abdominal pain in athletes, and getting rid of it can prevent the development of pain.

Stomach ache - a big problem which should not be underestimated. They may not be dangerous, but they can greatly spoil the mood and even interfere with sports. Dealing with them is not easy, but it is possible: at the heart of everything, as usual, is a well-designed training program and effective recovery after every load.

This is an unpleasant and even frightening feeling for all novice runners, students in physical education classes while jogging, and even people who occasionally run only a few meters, for example, when trying to catch a bus. If you, too, have experienced this phenomenon - do not panic, everything is fine with you! Feeling discomfort in the side in the first stages of training is absolutely normal phenomenon. Below we will answer the most frequently asked questions: why does the side hurt when running, how to prevent it and what to do if it suddenly happened?

Why does my left side hurt while running?

When we are not engaged in physical activity in our body, only 60% of the total blood supply is involved in the circulation process, while the rest is concentrated in the abdominal and chest area. In moments of sudden physical exertion, in order to satisfy the increased needs of contracting muscles, a part of the blood is rapidly rushing into the bloodstream. It does not have time to be redistributed throughout the body and rapidly enters the abdominal organs, which begin to fill with it and, due to this, increase in volume. Each organ of the abdominal region is surrounded by muscle fibers that form a kind of shell, or as it is also called a capsule, and in it, in turn, many nerve endings are concentrated. When any of the organs increases, it presses on the surrounding muscle membrane, thereby touching the nerve endings, which is the cause of pain.

In the left side of the abdomen, under the ribs, we have the spleen and, therefore, when it enlarges, we feel a sudden stabbing pain in the left side.

Why does my right side hurt when running?

In the right part of the abdomen, under the ribs, we have the liver, the increase of which, by analogy with the spleen, is the cause of our torment. These phenomena occur in healthy, non-smokers, with low level endurance of people.

Also, the cause of an acute unpleasant feeling in this area can be eating shortly before playing sports. After we have eaten, our body begins to actively digest the food that has entered it. The liver plays an important role in this process, as a result of which it is filled with blood and enlarges. Therefore, even a slight activity provides, albeit a small, additional blood flow to the already rather big liver, making it even larger. As a result, we feel pain in the right side.

Wrong breathing

Another reason for the appearance of unpleasant pain during jogging is wrong breathing. If, when you inhale, you take in a small amount of air and, therefore, comes to the diaphragm an insufficient amount oxygen, a spasm occurs, which is the cause of the unpleasant sensations.

Also with inconsistent and shallow breathing, our diaphragm fluctuates with a small amplitude, which can lead to a decrease in the amount of blood entering the heart, it lingers in the liver, thereby increasing its volume.

How to avoid pain in the side when running?

Eat at least 1-2 hours before your workout. Also, do not eat food that is heavy for the stomach (fatty, fried, smoked) shortly before sports, the digestion of which can take a long time. If at some point you feel that your stomach is still working, then you should reduce the intensity and run at a lower speed this time.
Before you start jogging, be sure to warm up for 10-15 minutes. Warm-up exercises will prepare the muscles and internal organs for the upcoming loads, thereby all the blood will smoothly penetrate into the blood circulation and be redistributed.
Gradually build up the pace. Start by walking, then gradually increase the speed until you reach the desired intensity.
You should also not bet on long time. Start with 15-20 minutes, then with each workout increase its duration by 5-10 minutes. Over time, you will become more resilient. unpleasant feeling will pass by itself.
When you run, try to breathe deeply and evenly. Try to inhale through your nose and exhale through your mouth.
You should also not talk while jogging, this will take your breath away.
Watch your posture: a graceful straight back is the key not only to beauty, but also to proper breathing.
Train regularly - and your classes will bring you only positive emotions.

What to do if your side hurts while running?

First of all, you need to slow down and smoothly switch to walking. You should not stop abruptly, everything should be done smoothly and gradually.
Try to breathe slowly and deeply, so you will increase the outflow of blood from the organs.
While inhaling, draw in the stomach, this will make a kind of internal massage and excess fluid slowly leave the liver or spleen (depending on which side you feel discomfort).
Lightly press your palm on the place of concentration of painful sensations and massage in a clockwise direction, this will also relieve the overflowing organ of excess fluid.

Serious causes of pain

running syndrome

Previously, we talked about pain in healthy, and not particularly trained people. But pain syndromes also occur in the presence of diseases of the gallbladder, pancreas or liver.

In a person with chronic diseases such as hepatitis, the liver is often enlarged and physical activity avoid pain in the right side of the abdomen.

Unwanted pain can also occur with gallstone disease.

If you suffer from pancreatitis, then you may experience sharp girdle pain in the upper abdomen.

These symptoms may also be of concern to Everyday life but during physical activity pain are greatly amplified.

If you felt sharp pain during a workout that does not go away after the recommended manipulations, as well as after the completion of a workout, you should immediately consult a doctor. Until this point, you should not repeat the training, this can further aggravate the existing situation.

“If you want to be healthy - run, if you want to be beautiful - run ...”, - didn’t they think so in Ancient Rome? In our age, overloaded with information and stress, violation of the laws of nature takes revenge on a person with a “bouquet” of various “diseases of civilization”. Jogging refers to the most accessible view combat physical inactivity, and the rules of running are easy to master even for a beginner.

This sport does not require special expenses for expensive equipment or a trainer, but it allows a person to maintain an excellent shape. But sometimes a novice runner is faced with various violations health while running. For example, after running a little, a person experiences discomfort while holding his side (right or left). Why do these unpleasant phenomena how dangerous they are and whether they can be overcome, let's try to figure it out together.

Causes

Pain at the time of jogging is experienced not only by beginners, but also by experienced athletes. Usually the pain can be located to the right or left of the diaphragm. Pain in the right hypochondrium most often gives the liver, and in the left side it usually signals pain in case of disorders in the spleen. The most common causes of such pain can be the following factors:

Let us consider in more detail the situations when it hurts in the side, and we will offer ways to eliminate them.

Weak stamina

Weak endurance is characteristic of people who do not exercise regularly. Factors that reduce immunity (ailments, injuries, stress, operations) also do not add strength.

In order for the body to adapt to physical activity, gradual and systematic exercises are necessary. Complaints that it hurts in the upper abdomen are often companions of irregular classes. So the body signals that its internal organs (liver, spleen, stomach, pancreas) are full of blood and work in emergency mode.

Chronic diseases of the internal organs

If a person has chronic pathology internal organs, it can also signal itself with pain during exercise. Situations when runners have pain in the area of the liver, pancreas or spleen during exercise can occur when the functions of these organs are impaired. It is easy to understand why running can provoke various pain manifestations of the abdominal organs.

During physical exertion, diseased and enlarged organs are subjected to excessive filling with blood, pressing and vibration. At the same time, the body has to work for two, which contributes to pain manifestations(bursting, colitis, pulling). For example, an enlarged liver (with hepatitis, cirrhosis), inflamed or clogged ducts of the gallbladder (with cholecystitis or dyskinesia), an inflamed pancreas (with pancreatitis) can hurt.

Wrong breathing

People with correct breathing able to run long distances without feeling tired. But if breathing is disturbed, this leads to a rapid onset of fatigue and pain in the upper abdomen. Incorrect breathing is considered too frequent, shallow or irregular, as well as breathing through the mouth.

When running, the lungs work hard, as they provide the body with increased gas exchange. But improper breathing causes the diaphragm to experience a lack of air, which leads to spasms of the diaphragmatic muscles. Spasm causes no blood flow to the enough to the heart, and stagnates in the liver. As a result, the hepatic capsule is overflowing with blood and signals pain in the side.

Insufficient warm-up or too intense training

In a calm state, not the entire volume of blood, but only a part of it (60-70%) actively circulates in the human body. The other part of the blood is in the "depot" and does not fill the bloodstream. Places of accumulation of blood in the body are hematopoietic organs (liver, spleen), abdominal and chest cavity. When running hard work muscles require additional blood. The body begins to work in an intensive mode, and the blood from its "stores" is redistributed throughout the body. A large number of liquid blood under pressure "pumped" hematopoietic organs, acting on pain receptors and causing pain (hepatic pain syndrome). Many, for sure, are familiar with such pain from school races, when some of the runners left the race precisely because of pain in the side.

Jogging immediately after a heavy meal

Eating shortly before a run is also fraught with pain in the hypochondrium. The stomach filled with food increases in volume, doing the work of grinding and fermenting the food coma. At the same time, the liver is also involved in the process of digestion, and its vessels expand and fill with blood.

It is clear why a large amount of heavy food requires significant effort on the part of all organs. digestive system. Running further increases the load on the stomach and liver, contributing to their excessive blood supply, which provokes all the same pain in the side.

How to get rid of side pain

You can not stop abruptly while jogging, this will only increase the pain. It is better to slow down or switch to walking. In this case, it is necessary to relax the muscles of the shoulder girdle and arms. These techniques slow down blood flow and reduce the load on internal organs.
Changing the rhythm of breathing also regulates blood circulation. Breathing should be calm, slow, without jerks and efforts. You can keep count to yourself and breathe in and out for every two or four counts. In this case, inhalation is done only through the nose, and exhalation is done through the mouth. The blood flow after the normalization of breathing also slows down, and the outflow of excess blood from the liver and spleen leads to the cessation of pain.
good welcome is abdominal retraction. In this case, muscle contraction leads to compression of the internal organs, from which excess blood is squeezed out. To enhance the effect of muscle contraction, you can bend over to your toes several times.
With pain in the side, you need to find the places of greatest pain and press them with a duration of five to seven seconds several times.

What to do so that the pain does not recur

Of course, the pain during a run is alarming and does not allow you to get satisfaction. What needs to be changed in the training regimen so that this does not happen again?

According to the advice of experienced athletes, in order to avoid the recurrence of pain while running, it is advisable to adhere to the following recommendations:

You should not start running in moments of stress, fatigue, after overeating or bad sleep. Otherwise, it will lead to discomfort and loss of healing effect.
Morning jogging is better to start 30-40 minutes after sleep, otherwise there is a sharp transition of the body into a period of activity and the failure of all metabolic processes. If preference is given to an evening jog, then at least 12 hours should pass after a busy working day.
Running for health or weight maintenance is best done in nature. Such activities should be regular and bring pleasure. If the goal of jogging is to develop endurance, then you should follow these recommendations: try to breathe rhythmically (inhale four steps, exhale four steps), use a variable pace (alternate 5 minutes of slow running with 5 minutes of fast), achieve a gradual increase in the length of distances.
Compulsory training warm-up for running. As a warm-up, a set of exercises (about 15-20 minutes) for the main muscle groups is usually used. This most often includes tilts and turns of the shoulder girdle and torso, circular rotations of the arms, swings, lunges, jumps, breathing exercises. Warm up cooking nervous system and the muscles of the runner to the load, serving as a prevention of various complaints that "colitis somewhere on the side" during exercise.
Running is not a power load, and you need to run skillfully. Jogging to the point of exhaustion will take a lot of strength and energy needed for a working day. For many people, excessive evening stress is undesirable, as it can lead to sleep disturbances.

Each of us, who is not contraindicated in physical activity, may well find an opportunity and time to invest in our future health. Using a competent approach to physical activity, you can get a lot of benefits for your body, preserving youth, health and visual attractiveness for a long time.