Before running, it is necessary to do a thorough warm-up exercise, which should take about 10 minutes to fully activate the large muscle groups and main joints, and make the body sweat slightly.
What should I do if I catch a breath? The pain is unbearable.
In addition, sudden and significant acceleration before the body can adapt can also cause side stitches, which is more common among new runners· Improper diet can be related to the type of food consumed to replenish energy before running and the duration of intake.
Most of the reasons for side stitches are related to insufficient warm-up before exercise.
With the respiratory rate, there will be sudden sharp pain in the lower abdomen on the left or right side of the lower part of the chest, which is commonly known as “bifurcation”.
Simply put, it means that the legs have already started running, but the internal organs are not ready yet, which makes it difficult to adapt to the stimulation for a while, resulting in hypoxia, uncoordinated exercise, and other conditions.
We have already mentioned several factors that can cause side stitches.
You can also hold your breath after taking a deep breath, forcefully hit the pain area on both sides of the chest or under the ribs, and then slowly take a few deep breaths.
If exhaled when the right foot is stepped out, the diaphragm will move up, and at the same time, the liver will fall due to the right foot being stepped out.
Research has shown that drinking high sugar and hypertonic beverages before or during running can lead to the occurrence of side breathing.
How to avoid running with side stitches? There are some clever ways to prevent side stitches.
Some cases are allergic side breathing, showing frequent side breathing.
Especially in winter, the preparation time should be appropriately extended.
On the contrary, the probability of a fork in the exhalation when stepping out with the left foot is much reduced· Some sports experts also think that running posture is related to the generation of side wind.
Following the above steps can generally alleviate pain until it improves.
The repeated stretching of the ligaments can cause spasm of the diaphragm, leading to the occurrence of bifurcation.
Sometimes it’s not that you don’t want to run, it hurts so much after just a few steps, and even leaves a shadow that the thought of running can be associated with a sense of pain.
The liver is located below the right side of the chest cavity.
Place your weight on the other foot· Hold on to the painful area, take a deep breath, and press lightly on the abdominal pain area with your palm.
Many novice runners encounter a difficulty when running: they suddenly lose their breath as soon as they run.
If it is a long-distance run, it may be necessary to replenish lost electrolytes.
This can inhale a large amount of air, relax your breathing muscles, eliminate pain, and match your breathing rhythm with your running frequency to achieve two or three steps, one exhalation and one inhalation.
It should be noted that if the pain does not alleviate or even worsen, it should be stopped from exercising and seek medical treatment, as persistent pain may be a manifestation of other body diseases.
Why does it have a side effect? Is there a reason for the occurrence of side breath? From a scientific perspective, when people are running, the pressure on their abdominal muscles increases, breathing accelerates, and their lungs continue to expand.
In addition, if you overeat and the body is still digesting food during running, the blood at the diaphragm will decrease, leading to cramps· Incorrect breathing method.
Generally, symptoms can disappear after five to six hundred meters.
Cha Qi is really a big stumbling block! Can I avoid running with a side kick? What should I do to reduce pain when encountering a side kick? Today, let’s talk about the issue of running cramps and discuss methods to alleviate and prevent them.
So lateral breathing does not only occur during running, such as swimming, playing basketball, lifting weights, pushing carts, jumping, climbing, lifting or carrying heavy objects, but can also occur with excessive or inappropriate force.
When starting to feel pain, slowing down and running or walking slowly is the fastest and most effective way to relieve it.
The posture of running with a bent waist increases the weight of the abdomen, angers the nerves connecting the abdomen, and thus promotes more abdominal pain.
During running or exercise, as breathing deepens and heart rate increases, the frequency and depth of lung dilation increase.
By taking appropriate measures to prevent them and taking effective preventive measures before running, we can avoid the occurrence of side stitches· Before exercising, it is necessary to warm up thoroughly.
The main reasons for the occurrence of side stitches include the following four points: · Insufficient warm-up or sudden acceleration of running.
At the same time, pay attention to slowing down your range of motion, take smaller steps, and do not exert force on the painful foot to lightly touch the ground.
You can start by walking quickly and then jogging: maintain a slow running state for the first 5 minutes, and then slowly accelerate· Research on a reasonable diet has shown that high sugar juice and beverages can also cause side effects.
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After warming up, start running.
What is a fork in the air? Is your abdominal pain a spur of qi? Have you ever experienced this feeling? When running, as you exhale and exhale, your lower abdomen faintly feels a wave of true qi about to break through the Ren Du meridian.
Follow the steps below and you can basically solve it· Slow down your running speed and range of motion.
If there is a side breath during running, don’t panic.
When running, people usually change their breath every two or four steps.
Compared to muscles, visceral organs are more inert and unable to quickly move to support the nutrients and oxygen required for vigorous exercise, leading to respiratory muscle tension and ultimately spasms.
Bend slightly to continue running or walking.
In fact, this feeling is not because the Qi sinking Dantian exerted the wrong force, nor is it because he bumped his internal organs during running.
Generally speaking, most people exhale when stepping out with their left foot, while a few exhale when stepping out with their right foot.
Chaqi, also known as “transient abdominal pain caused by exercise”, is a physical pain caused by respiratory muscle spasms caused by the inability of internal organs to cope with sudden intense exercise.
Repeating several times can alleviate the spasm· Adjust your breathing and pace, tighten your lips and deepen your breathing.
Long periods of inactivity or cold weather, as well as excessive sweating, can cause low levels of sodium chloride in the body, which can also lead to “side breathing”.
In addition, when the oxygen demand for physical activities increases, if the breathing rhythm is not adjusted properly, simply accelerating the respiratory rate and shallow breathing surface will also cause tension in the respiratory muscles and lead to spasm.
Without adapting to the body’s movements, the internal tissues of the body experience muscle spasms due to fatigue as the intensity of physical activity increases.