Stomach pain after an exercise session can be due to a number of causes. This type of pain most commonly occurs after a vigorous exercise session, and can trigger vomiting or cramping. You can take steps before or after an exercise session to avoid stomach upset. However, if you chronically experience stomach pain, this can be a sign you are exercising too intensely or are not hydrating sufficiently during your exercise session.
Dehydration
Hydration and stomach pain after exercise are closely linked. When you exercise, especially in hot temperatures, you lose fluids through your sweat, including sodium that is needed to maintain chemical balance within your cells. If you lose too much water without replacing it during your exercise session, you may experience signs such as stomach pain, feeling lethargic, dry mouth or diarrhea. While nausea may slightly deter you from drinking more, choose an electrolyte-containing beverage to replenish your cells. Drink small amounts every few minutes instead of gulping down too much as once.
Eating Tips
Eating too much before an exercise session can contribute to abdominal pain, nausea and/or cramping. This is because exercise can increase motility in your digestive tract, leading to faster stomach emptying or an increase in acid in your stomach. To avoid this occurrence, you should eat a small snack that is 200 calories about one hour before exercising to avoid an upset stomach, yet give yourself enough energy to complete your exercise routine. Avoid foods high in fat or fiber because these affect your stomach emptying rate and are more associated with stomach pain related to exercise.
Side Stitches
Side stitches are a common cause of abdominal pain in exercisers, particularly in highly aerobic activities that cause you to bounce up and down, such as while playing soccer or taking an aerobics class. Stitches are abdominal pain or cramping that typically occurs on one side and may make it difficult for you to breathe. This stitch most commonly occurs when your abdominal organs rub against your diaphragm, the muscular band associated with breathing. If you experience a side stitch, rub the muscles and try switching your breathing pattern to reduce the demands placed on the diaphragm.
Mindset
If you experience anxiety and tension, the muscles in your stomach and body may respond as well. While exercise can help to relieve stress, beginning an exercise session while extremely tense can affect the way you breathe and cause your stomach to cramp and churn. If you experience anxiety while exercising, stop for a moment and take a few deep breaths. Concentrate on a positive thought or listen to a mood-lifting song to help you forget your anxiety. These steps can help reduce your tension and your stomach pain.
