What causes the stabbing in your side when you run

Door Zinka gepubliceerd op Sunday 17 May 18:38

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More importantly, what can you do about it.

What they are is painful. And that's about all we know for sure about this nasty phenomenon you renpleasure properly can get in the way.

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According sports physiotherapist Janet Hamilton, there are several theories about the cause of the stabbing.

A frequently heard statement is the tension that arises at the diaphragm.
Some experts think that the legs while running, put pressure on the diaphragm from the bottem, while an increased respiratory rate above the diaphragm push it down. This cramps  the muscle and the blood and oxygen supply get cut off.

Other experts suggest that the tensile forces on the ligaments that connect the internal organs with each other causing pain in the side.

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Four Steps to prevent future stabbing

       
The fact is that such stick your performance not only can be in the way, it can also take all the fun of running away. So, if you come back after a run bent over with a hand in your side, then use it by Hamilton developed four-step plan to prevent future stabbing:

  
1. REDUCE YOUR SPEED

"They are usually beginners who complain about stabbing in their side," said Hamilton. "They tend to go to fast too hard, but you should allow yourself time to build endurance." Playing while walking down suddenly, decrease your pace until the pain decreases.   

2. BUILDING ON STRENGTH IN YOUR CORE

Roll the mat already out for a set of muscle workouts, because you want to give the stabbing no chance, then strong core muscles are a must. The core muscles are located in your abdomen, back and pelvis. There are special core training programs on the Internet.    

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3. Think what you drink

     BEFORE AND DURING YOUR RUN

Often the runners overtaken by a stitch in their side drink more than usual, or they go for sports drinks loaded with sugar for an extra supply of energy. Not a good idea, because your body is not used to this amount of moisture and glucose in combination with exercise. Dilute your sports drink with water. If this helps properly, you may after a while increase the strength of the sports drink.   

4. CHANGE YOUR BREATH TECHNIQUE

Many runners tend to align their breathing on their running pace: the number of steps they put during inhalation and exhalation is equal. When breathing so they put the same terms for each time, so the core muscles and hips are taxed on that side constantly. The solution according to Hamilton: breath in accordance with a 3: 2 or 2: 3 pattern. So breathe in three passes followed by exhaling two passes, or vice versa.

It can not only keep away the stabbing in your side, but also prevents injuries in your lower body.

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