What should I do if my breasts hurt while running

Breast pain during running can be relieved by adjusting sports underwear, improving running posture, applying hot compress massage, medication treatment, medical examination, and other methods. Breast pain may be related to factors such as exercise friction, hormone fluctuations, breast hyperplasia, mastitis, and breast cysts.

1. Adjusting sports bras

Choosing professional sports bras with strong support and high fit can effectively reduce breast shaking. Cotton or breathable quick drying fabric can reduce friction, and it is recommended that the shoulder strap width exceed two centimeters to avoid local compression. Before exercising, it is necessary to check the tightness of the underwear so that it can slide with just one finger inserted.

2. Improve running posture

Control the forward leaning angle of the body within 10 degrees to avoid breast compression caused by hunchback with chest. The stride should not be too large, maintaining a stride frequency of around 160 steps per minute can reduce the amplitude of up and down movements. When landing, the soles of the feet should land on the ground, and with the help of the core, the chest vibration force can be dispersed.

3. Hot compress massage

After exercise, apply a hot towel at around 40 ℃ for 10 minutes to promote blood circulation, combined with circular massage from the outer edge of the breast towards the nipple. Can be paired with a small amount of baby oil to reduce skin friction and avoid operating during sensitive periods such as the week before menstruation.

4. Drug treatment

For persistent pain, anti-inflammatory and analgesic drugs such as ibuprofen sustained-release capsules, diclofenac sodium gel can be used according to the doctor's advice. Pain caused by hyperplasia of mammary gland may be regulated by traditional Chinese patent medicines and simple preparations such as Xiaoyao Pill and Rupixiao Tablet. Before using medication, it is necessary to rule out pregnancy and a history of drug allergies.

5. Medical examination

If there is a lump, overflow, or skin depression, breast ultrasound examination is required. It is recommended to increase mammography screening for those over 35 years old to exclude organic diseases such as breast fibroadenoma. Acute suppurative mastitis may cause fever and require antibiotic treatment.

Caffeine and greasy diet should be avoided in daily life, and reducing salt intake before menstruation can alleviate edematous pain. Doing chest muscle stretching and expansion exercises every week can enhance the support of the suspensory ligaments in the breast. Warm up and cool down before and after running, gradually transitioning from brisk walking to running. Record the time of pain occurrence and its relationship with the menstrual cycle to help doctors determine hormone related pain. Choosing a site with good cushioning properties such as a plastic track, as hard cement floors can exacerbate vibration transmission. Overweight individuals need to combine dietary control to reduce breast burden, and pain is more likely to improve when body fat percentage drops to the normal range.