Por que você sente dor AQUI quando corre?

Summary

In recent years, running has become a global fitness trend, with millions of people participating in events across the world. However, one common issue that many runners face is the sharp, side-stitch-like pain in the abdomen, often appearing unexpectedly during a run. The cause of this pain, known as exercise-related transient abdominal pain (ETAP), remains a mystery, but several theories suggest it may involve the diaphragm, internal organ movement, or the peritoneum. To reduce the risk of this discomfort, it's recommended to avoid heavy meals before running, stay hydrated, strengthen the core, and stretch the abdominal muscles. If the pain persists, consulting a doctor is advised.

Takeaways

• 😀 Running has become a popular trend, with over 10,000 street races held in Brazil in 2023 alone.
• 😀 Many runners experience side stitches (abdominal cramps) during runs, which can be quite painful and disruptive.
• 😀 Side stitches are most commonly caused by tension in the diaphragm, which is responsible for breathing during exercise.
• 😀 Another potential cause of side stitches is the movement of internal organs (like the liver and stomach) during physical activity, stretching ligaments and causing pain.
• 😀 The most widely accepted explanation involves the peritoneum, a membrane that surrounds abdominal organs, which can cause friction and pain when the body is dehydrated or overfed.
• 😀 It's recommended to avoid heavy meals before running and allow 2-3 hours for digestion to prevent the cramp.
• 😀 Sugary drinks, such as box juices, should also be avoided before running as they slow down stomach emptying and increase abdominal pressure.
• 😀 Strengthening the core (abdomen) helps support the internal organs, reducing the likelihood of cramps during a run.
• 😀 Stretching the lateral muscles of the abdomen before exercise can help prevent the tension that leads to side stitches.
• 😀 If a side stitch does occur during a run, remain calm, slow down, breathe deeply, and try pressing gently on the painful area for relief.
• 😀 If side stitches become a frequent issue or are accompanied by severe pain, it’s important to consult a doctor to rule out other health concerns.

Q & A

Why has running become so popular in recent years?

Running has become a trendy sport due to its accessibility and the growing number of events across Brazil. In 2023 alone, the number of street races increased by 20%, showing a significant surge in demand for running-related activities.

How many runners are estimated to be in Brazil?

There are approximately 13 million runners spread across Brazil, reflecting the widespread appeal of the sport.

What is the reason behind the growing number of running-related events worldwide?

The increasing demand for running as a sport, combined with the booming market for running gear, is driving the rise in events. Running is also recognized globally as a key physical activity.

What is the projected growth for the running shoe market?

By 2029, it is estimated that over 4 million pairs of running shoes will be sold annually, reflecting the growing popularity of running.

What is the common type of pain runners experience during a run?

Runners often experience sharp, cramping pains on the side of their abdomen, commonly referred to as a 'stitch' or 'side cramp.' This pain can disrupt the rhythm of a run and be quite uncomfortable.

What is the scientific name for the side pain that runners feel?

The side pain that runners experience is scientifically known as 'Exercise-Related Transient Abdominal Pain' (ETAP), although it is commonly called a 'side stitch' or 'cramp.'

What are the possible causes of side pain during running?

Several theories exist about the causes of side pain in runners. One major hypothesis involves the diaphragm, where improper synchronization of breathing with running stride leads to muscle spasms. Another theory suggests the movement of internal organs stretching ligaments, while a third theory points to friction between layers of the peritoneum due to dehydration or overeating.

How can eating habits impact the likelihood of getting a side stitch?

Eating heavy meals or consuming sugary drinks before exercising can increase the likelihood of getting a side stitch. This happens because food in the stomach can press on the diaphragm, and digestion requires more blood flow to the stomach, leaving less available for the diaphragm, making cramps more likely.

What are some effective ways to prevent side stitches while running?

To prevent side stitches, it is recommended to avoid heavy meals before running, wait 2-3 hours after eating to exercise, and avoid sugary beverages. Strengthening the core muscles and performing lateral abdominal stretches before running can also help reduce the risk of side pain.

What should you do if a side stitch occurs during a run?

If a side stitch occurs, the best approach is to stay calm, slow down, focus on deep breathing, and slightly lean forward. Pressing gently on the area of pain can also help alleviate discomfort.

Is a side stitch always a sign of a serious problem?

Not necessarily. Most side stitches are temporary and not serious. However, if the pain recurs frequently, it is important to consult a doctor to rule out any underlying health issues.

Can side stitches occur in activities other than running?

Yes, side stitches can also occur in activities that involve physical exertion but less intense breathing, such as horseback riding and motorcycling. This supports the theory that the peritoneum may be involved in causing the pain.

What advice is given to runners experiencing a side stitch?

Runners are advised to slow down, focus on deep, controlled breathing, and make adjustments to their posture, like leaning slightly forward. It's also helpful to strengthen the core and perform stretches before running to reduce the likelihood of experiencing side stitches.