How to Treat Rib Pain While Running
Rib pain is a common symptom that occurs during fitness activities such as running, jogging and other cardiovascular exercises. Athletes refer to this rib pain as a side stitch. The ligaments that run from the diaphragm to the liver bend and contract as your feet compacts and lifts off the ground. This constant overstretching of the ligaments will cause the rib pain while running.You may be able to avoid rib pain or reduce its intensity while running. If you should get rib pain while running, follow these steps for a comfortable run.
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Instructions
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Treat Rib Pain While Running
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Plan your eating schedule. Do not eat before running. Plan to eat two hours before running to give your body the fuel it needs, but avoid heavy meals and sugary foods to fuel your body.
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Stretch and warm up. Raise your arms up and stretch to the left. Hold this stretch for 30 seconds and repeat 3-5 times before running. This will stretch the muscles from your diaphragm to your liver, the muscles responsible for the rib pain.
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Drink plenty of water. Muscle cramps increase from dehydration. Be sure to get enough water before running and make frequent stops to quench your thirst.
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Slow down if you get rib pain. Decrease running intensity until rib pain subsides. Do not continue to run with rib pain.
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Breathe deeper. Breathing deeper and longer will stretch the diaphragm, and allow the ligaments to relax. Shallow breathing while running will increase your chances of getting rib pain.
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Exhale on the left foot. Exhaling on your right foot causes greater impact on your liver. If you normally exhale on your right foot while running, retrain yourself to exhale on the left foot.
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Bend forward. Bending forward will stretch the diaphragm. You may bend forward while running, if your rib pain is minimal. If your rib pain is intense, stop running and bend forward.
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Apply pressure to your rib pain. Place your hand on the right side of your stomach and push up. This will relieve pressure from the diaphragm in the utmost position, allowing the ligaments to relax.
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Tips & Warnings
Wear good running shoes. Make sure you wear shoes specifically for running and be sure they fit you well. Consider wearing shock-absorbing running shoes to reduce the jarring compact that contributes to rib pain. Eliminate unnecessary weight while running, such as bags, backpacks, and oversize water bottles.
If you are experiencing rib pain while you are not running, visit your doctor. Always consult your doctor before starting a fitness program, especially if you have are seeing a doctor for a medical condition.
Resources
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