Experiencing pain in the lower left side while running is common. This discomfort often disrupts a runner’s stride, leading to questions about its origin. This article explores frequent reasons behind this specific pain.
Common Musculoskeletal Pain Sources
One frequent cause of lower left side pain during running is a “side stitch,” or exercise-related transient abdominal pain (ETAP). This sharp, cramping sensation develops under the rib cage, often on the left side. Theories suggest ETAP may stem from a diaphragm muscle spasm or irritation of the abdominal lining due to repetitive jarring motions. Inadequate blood flow to the diaphragm during strenuous exercise is also a factor.
Beyond side stitches, muscle strains in the abdominal wall or intercostal muscles can cause lower left side pain. These muscles stabilize the core and aid breathing during activity. Repetitive strain from running, especially without a warm-up or during sudden intensity increases, can lead to muscle tears. Such strains cause localized tenderness and discomfort that worsens with movement or deep breathing.
Digestive System Influences
Digestive processes influence abdominal comfort during running. Trapped gas or indigestion can cause distension and pain in the lower left abdomen. Running’s jostling motion can worsen this, causing gas to shift and press against intestinal walls, leading to cramping. This pain often feels diffuse and may include bloating.
The timing and composition of pre-run meals play a role in digestive comfort. Large meals, or foods high in fiber or fats consumed too close to a run, can slow digestion and cause gastrointestinal upset. This contributes to lower left side pain. Allowing adequate time for digestion can mitigate these issues.
For individuals with irritable bowel syndrome (IBS), running can worsen existing symptoms. The physical stress of exercise, combined with the digestive system’s sensitivity in IBS, can lead to increased abdominal pain, bloating, and altered bowel habits. Managing IBS symptoms through diet and lifestyle can help reduce exercise-induced flare-ups.
When to Seek Medical Advice and Prevention Strategies
While lower left side pain during running is often benign, certain symptoms require medical evaluation. Seek attention for persistent pain after exercise, severe pain, or pain with systemic symptoms like fever, unexplained weight loss, or changes in bowel habits. Pain unrelated to running or discomfort that worsens over time should also be investigated by a healthcare provider.
Preventing lower left side pain involves several strategies. A proper warm-up prepares muscles for activity and increases blood flow, while a cool-down aids recovery.
Gradually increasing running intensity and duration allows the body to adapt, reducing strain. Maintaining adequate hydration before and during runs helps prevent muscle cramps.
Timing meals appropriately, avoiding large or heavy foods within a few hours of running, can prevent digestive distress. Practicing deep belly breathing techniques can strengthen the diaphragm and reduce side stitches.
Incorporating core strengthening exercises, such as planks, builds abdominal muscle resilience. This provides better support during running and can reduce muscle strains.