- The main causes may be shallow breathing, excessively heavy meals before going for a run, and lack of proper warm-up.
- As first aid remedies press on the painful area, regulate breathing, slow the pace and stretch the aching hip.
- To avoid it train consistently, take care of your breathing and introduce proper warm-up to minimize the risk of twinges.
Do you remember when you first started running? Do you recall that sharp pain in your side? A sudden stitch that forced you to slow down or even stop. No need to worry, it’s a common discomfort for runners, no matter their experience level. Although it’s not dangerous, it can be quite bothersome and disrupt your workout. Let’s explore why it happens and, more importantly, how to prevent it once and for all.
Know your “enemy”
To defeat it, we must first understand what it is. This more or less acute pain, often described as a “side cramp” or “twinge” that is generally felt under the ribs, most frequently on the right side, can come on suddenly while running. It can surprise anyone, although it seems to be more common among beginners or those who do not train regularly.
Why does side pain happen?
There is no universal answer, but there are some factors that can promote the onset of hip pain.
- Shallow breathing: if you breathe too quickly and shallowly, your diaphragm may not receive enough oxygen, causing an involuntary contraction.
- Eating right before running: eating heavy or hard-to-digest meals right before training can increase the risk of hip pain occurring.
- Skipping the warm-up: starting off with high intensity without preparing your body for the effort can lead to muscle tension and cramps.
How to relieve the pain
When you feel that “stitch” in your side, try these methods to ease the discomfort.
1. Press your fingers on the painful area and breathe deeply to relax the muscle.
2. Change the rhythm of breathing, inhaling deeply and exhaling forcefully, perhaps synchronizing the breath with the steps.
3. Slow the pace or walk for a few minutes until the pain subsides.
4. Strides the aching hip by raising the same arm above the head as the affected hip and tilts the body slightly to the opposite side.
Hip pain is annoying but it doesn’t have to ruin your workout. Following these tips will help you enjoy running without annoying setbacks and improve the quality of your training. And if they do appear, knowing how to manage them will help you get back to running smoothly.