It is very common to suffer intercostal pain when running, but do you know what this uncomfortable sensation may be due to? Is there any way to try to avoid it? In this article, you will learn the causes that cause that sensation that, at some point, we have all suffered from time to time when we have gone running.
intercostal pain
If you have practiced physical exercise, surely you have suffered at some point that sharp and unpleasant pain in the side that has led you to stop practicing sports.
When the intensity of the exercise rises, sometimes we suffer intense pain in the intercostal part, below the ribs, which makes us reduce the intensity with which we were exercising until now.
That pain we are talking about is easy to recognize. It is an acute and localized pain, which is reduced when we stop, but which returns to be persistent and of high intensity if we decide to resume the activity.
Surely you have wondered what are the causes that cause that discomfort that makes it impossible for you to perform the training at the intensity that you would like.
What are the causes that can cause intercostal pain when running?
When talking about the causes that cause intercostal pain when running, the truth is that there are several trends that explain or argue the reason that leads to this symptom. But none of them has enough evidence to show a solid argument.
Increased oxygen demand
On the one hand, we can find the theory that intercostal pain is preceded by a lack of blood caused by a very high intensity of exercise in a short period of time.
By increasing the intensity of the exercise, the muscles involved in the movement require a greater amount of oxygen , so the blood flow in the area is increased. This causes organs such as the liver or the spleen to be forced to reduce their blood consumption in order to seek movement efficiency .
Over time and because the intensity remains high, the blood flow does not seem to be sufficient for what is required, so the liver or spleen contract to give up as much blood as possible in order to continue with activity at the required intensity. These contractions would be responsible for the intercostal pain that is felt on some occasions.
Diaphragm overload, possible reason for intercostal pain when running
There is another theory that explains that the origin of flank pain is caused by irritation of the diaphragm.
When an activity is carried out at a high intensity without an adequate progression, the oxygen consumption by the muscles involved in the movement is greater , so the cardiorespiratory capacity increases, causing an overload of the diaphragm and the tissues attached to it. This irritation could cause spasm of the diaphragmatic muscles and lead to flank pain.
Is there a way to prevent or treat flank pain when running?
If you want to avoid suffering from that uncomfortable pain in the side when you go running, we suggest you pay attention to the following indications:
- Perform a warm -up that allows you to gradually increase the intensity of the exercise.
- Avoid sudden and sustained changes in intensity over time.
- Control your breath every moment. Avoid hyperventilating excessively or staying with a shallow air intake that prevents proper gas exchange in your lungs.
- Avoid drinking excess water during exercise. It is preferable to take small sips than to ingest a large quantity at one time.
- Take care of your running technique and body posture. Poor posture is a risk factor for intercostal pain.
- Cease activity if the pain is too severe.
conclusion
Although more research is needed to know with certainty the origin and specific causes of intercostal pain when running, the truth is that, apparently, the high intensity produced in a sudden way does seem to be directly related to this feeling of being unwell.
If you have suffered intercostal pain at some point, you should know that the intensity of the exercise in a high and sudden way is really what causes this sensation , so you should reduce it in order to eliminate the pain.
References
- Romero, I. (2018, July 22). Pain in the side when running. Retrieved February 8, 2021, from https://www.fisioterapia-online.com/articulos/dolor-en-el-costado-al-correr
- SoyMarathonista.com. (2020, May 27). Prevent side stitches when running. Retrieved February 8, 2021, from https://www.soymaratonista.com/tips-para-prevenir-las-punzadas-laterales-al-correr/
