Experiencing soreness post-exercise indicates that you’ve pushed your limits. However, persistent stomach discomfort is not unusual. Post-intensive workout sessions often bring about abdominal discomfort. Don’t fret—we’ve got you covered. There are practical ways to ease the pain and get back on track.
In this post, we’ll outline effective techniques for soothing abdominal pain following a workout. We’ll also share practical solutions to ease the discomfort and help you resume your exercises.
Ways to Relieve Stomach Pain After Exercise
Adopt these straightforward methods to find relief and continue chasing your fitness objectives:
1. Rest and Recover:
If afflicted with severe abdominal pain or muscle soreness, it is pivotal to allow your body time to recover. Pausing from rigorous activities lets your muscles recuperate, preventing additional strain and assisting healing.
2. Apply Heat:
Applying heat to sore abdominal muscles can help alleviate pain and reduce stiffness. Enjoying a hot bath, using a heating pad, or applying a warm washcloth or hot water bottle to the affected area can provide relief. Just remember not to apply heat if there are signs of inflammation or swelling.
3. Over-the-Counter Medications:
Over-the-counter nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen or naproxen may help reduce muscle inflammation and mitigate pain and soreness. Always follow the recommended dosages and do not exceed the advised duration of use to prevent potential stomach complications. If discomfort persists, seek medical advice.
4. Gentle Massage:
Light massages can help relieve sore abdominal muscles. Employing gentle, circular motions with your fingertips can relax the muscles and reduce discomfort. However, avoid deep tissue massages if experiencing severe pain.
Reasons for Abdominal Pain Post-Exercise
While the exact cause of this pain remains a mystery to many, several theories offer possible explanations.
1. The Side Stitch Theory:
Physiologists and medical professionals posit that the prevalent cause of stomach cramps during exercise is the “side stitch.” This occurs when physical exertion from activities like running or jumping causes the abdominal walls to collide with other organs, such as the spleen and liver. The foot’s impact stretches connective tissue, pressuring nerves and resulting in pain. The diaphragm, crucial for breathing, is connected to this tissue, increasing discomfort in the abdominal area.
2. Overexertion and Indigestion:
Another possible reason for stomach pain post-exercise is overexertion. Pushing beyond your limits can strain muscles and organs, leading to abdominal discomfort. Additionally, exercising on a full stomach can provoke digestive issues, causing indigestion and discomfort during and post-workout.
3. Muscle Soreness and Inflammation:
Delayed onset muscle soreness (DOMS) often follows workouts and stems from microscopic muscle fiber tears. As the body repairs these tears, muscles strengthen and gain resilience. However, the healing process may induce inflammation, leading to pain and discomfort in the affected areas.
Measures to Prevent Abdominal Pain
By incorporating these preventative measures into your regimen, you can decrease the likelihood of stomach pain after exercise.
1. Avoid exercising on a full stomach: Engaging in physical activity right after a large meal can stress your digestive system, causing discomfort. Allow two to three hours for digestion before any vigorous activity. If you can’t wait that long, opt for a light, easily digestible snack.
2. Gradually amplify workout intensity: Overexerting yourself too quickly can stress your body and lead to stomach discomfort. Instead, incrementally boost the intensity and length of your workouts over time. This approach allows your body to acclimate and reduces the likelihood of stomach pain.
3. Incorporate proper warm-up and cool-down routines: Engaging in a correct warm-up and cool-down session is crucial before and after workouts. This process readies your body for the physical activity and supports recovery. Practice dynamic stretches, light cardiovascular exercises, and focused stretches for the abdominal region to avoid stomach pain.
4. Stay hydrated: Insufficient hydration can lead to stomach issues during physical activity. Ensure you consume enough water before, during, and after workouts to stay well-hydrated. Proper hydration supports digestion and lessens stomach discomfort.
5. Heed your body’s signals: Observe any discomfort or warning signs during exercise. If you notice any abnormal or intense stomach pains, consider taking a break. Persisting through pain can escalate the problem and cause further issues.
Frequently Asked Questions
Can exercise cause sharp pain in lower abdomen?
Occasionally, while running or performing other exercises, a sharp pain may occur on the edge of your ribcage, known as a side stitch. Side stitches are common and usually benign.
How do you know if stomach pain is muscular?
A strained abdominal muscle may cause your stomach surface to feel tender and inflamed. Other indicators include sudden sharp pain, particularly when using your abdominal muscles.
How long does your stomach stay sore after working out?
Muscle soreness typically begins 12-24 hours post-exercise, peaking around 24-72 hours, and should start to diminish afterward.