What should I do if my lower right abdomen hurts while running

Lower right abdominal pain during running can be relieved by adjusting breathing rhythm, warming up adequately, controlling exercise intensity, checking diet, and seeking medical attention in a timely manner. This symptom is usually caused by forked qi, gastrointestinal spasms, appendicitis, inguinal hernia, ovarian cysts, and other reasons.

1. Adjust breathing rhythm

Irregular breathing during running can easily lead to diaphragm spasms, causing forked qi, manifested as sharp pain in the lower right abdomen. It is recommended to adopt a two-step breathing rhythm and exhale through a nasal inhalation nozzle. If the pain suddenly occurs, slow down immediately, press the painful area with your hand and take deep breaths. In most cases, it can relieve itself within a few minutes. Avoid vigorous exercise within an hour after meals.

2. Adequate warm-up

insufficient activation of core muscle groups before exercise may cause abdominal wall muscle strain. It is recommended to do 10 minutes of dynamic stretching before running, with a focus on moving the hip joints and waist. High leg lifts, side lunges, and other movements can be used to increase abdominal blood flow, and doing baby style stretching after exercise can help relax abdominal muscles. Winter exercise requires extended warm-up time.

3. Control exercise intensity

Sudden increase in running volume or speed may induce gastrointestinal tract tension pain. Novices should follow the principle of increasing their weekly running volume by no more than 10% and increasing their pace by no more than 30 seconds each time. If persistent dull pain occurs, stop exercising immediately and supplement with electrolyte containing drinks. It is recommended to wear a heart rate monitor to monitor exercise intensity.

4. Check diet

Excessive intake of high fiber foods or dairy products may lead to abnormal intestinal peristalsis during exercise. Avoid consuming gas producing foods such as beans and broccoli 2 hours before running, and use dairy products with caution for lactose intolerant individuals. Adding 150 milliliters of warm water every 20 minutes during exercise can increase the likelihood of intestinal spasms due to dehydration.

5. Seek medical attention promptly

If the pain persists for more than 6 hours or is accompanied by fever and vomiting, be alert to appendicitis. Women should be screened for ovarian cyst torsion or ectopic pregnancy, while men should pay attention to varicocele. Record the nature and duration of pain before seeking medical attention to avoid self medication to mask symptoms. Blood routine, ultrasound and other examinations are required to confirm the diagnosis.

Daily exercise logs should be established to record pain scenes, and running shoes with moderate softness and hardness should be chosen to reduce abdominal vibration. Perform core muscle training twice a week to enhance abdominal stability, and both plank support and dead worm exercises are effective movements. After running, a hot towel can be used to apply to the abdomen to promote blood circulation. For long-term recurrent pain, it is recommended to undergo gastrointestinal endoscopy to check for organic diseases. Maintaining a regular schedule and moderate exercise are the basis for preventing exercise-induced abdominal pain.