What causes rib pain when running?

Many people experience rib pain when they first start running, especially after running for about 5 minutes, they will feel a twitching pain in the ribs. Most people don’t understand what is going on? In fact, this problem is very easy to occur when running, especially for novice runners. Let me introduce to you the reasons for rib pain when running!

Causes of rib pain when running

So, what is the principle that causes severe rib pain when running? When humans inhale, the lungs are filled with air, which lowers the diaphragm; when we exhale, the diaphragm rises. If there is any air trapped under the diaphragm, if you eat before running, or if you start running too fast, the diaphragm may spasm, causing pain in the intercostal muscles on the right side. Many people say that drinking water before or during running can also cause rib pain. That is wrong. Drinking water will not cause any problems.

How to Avoid Side Pain While Running

If runners often experience rib pain, they can try not eating anything an hour before running and do a thorough warm-up before starting. In addition, when running, remember to breathe through your mouth and start breathing from your waist and abdomen, not just from your chest, because doing so will allow you to inhale more air.

In addition, running in cold weather may also cause rib pain because if you do not warm up enough, it will be difficult for the deep lungs to accept the cold air entering from the outside. The solution is to try breathing through a scarf or neck gaiter when you run in cold weather.

How to deal with rib pain

If you already have issues with rib pain while running, try changing your breathing pattern by taking deep breaths as fast as possible to force your diaphragm down. Or hold your breath for two seconds and then forcefully exhale using pursed-lip breathing.

If you experience abdominal pain while running, you can also try changing the rhythm of your breathing and pace. If you normally exhale when your right foot lands, try exhaling when your left foot lands instead.

If you have tried all of the above and none of them work, you should stop running, walk quickly for a few seconds while breathing deeply, and then continue running when the pain subsides.

Rib pain while running is mainly caused by a problem with your running method. If rib pain occurs, it is best to stop. After the pain subsides, it is necessary to do proper warm-up exercises before starting to run again. Especially when running, you must learn to breathe. Be sure not to run with your mouth open, as this can easily lead to the inhalation of a large amount of cold air and cause pain.