For most of us, muscle pain is the sign of hard training. Although tense and stiff muscles aren’t the only (or most important) way to know that you’ve worked hard, it can mean a job well done. But nobody wants to be in pain for days and days, right?
In general, post-workout abdominal pain is normal, especially if you’ve tried a new workout or increased your exercise frequency. If your pain persists after a few days and some recovery stretches, you should consult a health professional.
4 reasons why your abs hurt after training
You are trying a new exercise
If you feel some abdominal pain after a workout, chances are you’re experiencing late-onset muscle pain (DOMS) .
Muscle pain is a normal, healthy reaction to intense exercise and usually occurs 24 to 48 hours after your workout . When you exercise, your muscles suffer a micro tear, which can sometimes cause pain or DOMS. However, within 72 hours, your body should have repaired most of the damage, and the pain will likely fade away.
Tearing in muscle fibers can occur for a variety of reasons, but one of the big culprits is new exercises. Whether you are a beginner or an experienced athlete, your muscles are under stress when you move your body in an unknown pattern.
You are increasing your exercise level
Along with unknown exercise, you may feel pain if you train at a higher intensity or a longer duration than usual. Or you may feel additional pain if you start exercising more often.
Again, your muscles react well to new stimuli or variables, including your abs. If your routine does not involve any new exercise but you have increased the intensity, duration or frequency, do not be surprised if you feel a little pain in the next few days.
You are not drinking enough water
You probably know that you lose fluids through sweat during a workout. But thirst is not the only sign that you are not well hydrated. If you experience abdominal cramps and stitches during or after a workout, you may not be drinking enough water.
A good way to measure if you are drinking enough water is by looking at the color of your urine . Ideally, the urine should be straw or lemonade colored. Dark yellow urine means you need to increase your water intake.
Exercising for long periods or in warmer temperatures can increase your rate of fluid loss. You’ll also want to be careful with non-visible perspiration, as you can experience while swimming or skiing. If that’s your case, adjust your water consumption accordingly.
You are eating too close to your workout
Gastrointestinal problems, such as diarrhea or gas, are common during or after exercise, especially for endurance athletes. Often abdominal bloating or pain is also a symptom of these conditions.
Every person’s body reacts differently to eating before exercise, but in general, you’ll want to avoid foods that are high in fiber or gas-producing foods, such as beans, bran, fruits, or leafy green vegetables. Several hours before your workout, limit your caffeine intake and drink plenty of fluids as well.
How to relieve abdominal pain?
If your abdominal muscles feel particularly sensitive a day or two after a heavy sweat session, there are a few exercises and stretches you can try to ease the pain.
We recommend running a little foam by gently rolling the area, stopping and releasing more tense points in the muscles. You can also spend time in the cobra pose to release tension.
Cobra pose
- Start by lying on your stomach, with your hands under your shoulders and your legs extended behind you.
- Keeping your hips and lower body on the floor, press down on your palms.
- Lift your torso off the ground and press your chest up and out gently to feel a stretch across your abdominal muscles.
- Hold here for several breaths and return to the ground. Repeat as necessary.
