Working out on a regular basis can help increase your metabolism and build muscle. If you push yourself too hard, however, it can have consequences, with abdominal pain being one possibility. The symptoms you experience will vary depending on the underlying cause, of which there are several. Taking self-care measures before and after your workout can help prevent most stomachaches caused by intense exercise. If the stomachaches occur consistently after intense exercise, despite taking preventive steps, consult your doctor.
Types of Pain
Stomach pain that occurs during or after intense exercise is usually the result of a problem with either your abdominal muscles or digestive issues, according to researchers at Rice University. Muscle-related issues include cramps or slight injury to the abdominal muscles in the form of a tear — referred to as an abdominal strain. Cramps are felt as a dull ache or pulling sensation — or as a sharp, stabbing pain in more severe cases — and are experienced most often in the area just below the ribcage. Abdominal strains are usually felt as a sharp pain when the tear occurs. The pain from a strain typically dissipates slightly after the tear occurs and continues to linger after exercise, sometimes for days. Stomachaches related to digestive issues typically occur in the lower abdomen and are often accompanied by other symptoms, including bloating, gas, belching, nausea, diarrhea or vomiting.
Digestive Issues
Digestive issues are common in athletes, particularly endurance athletes, because blood is shunted away from the intestines during exercise, impairing the digestive process. Eating too much too soon before intense exercise leads to undigested food in the intestines, resulting in cramps or pain. Dehydration has a similar effect. Not eating enough food or skipping a meal before exercise can result in a gnawing, empty stomachache because you are low on blood sugar. Eating foods that are hard to digest or irritate the gastrointestinal tract can also cause stomach pain. Common culprits include dairy products, caffeine, alcohol, high-fiber foods, aspirin, and food or drinks with high amounts of sugar and fat. To avoid digestive issues, eat a meal that is mostly carbohydrates with some protein and very little or no fat two to four hours before intense exercise. If you skipped a meal, eat a small snack no fewer than 30 minutes before exercise. Drink plenty of water before, during and after your workout, particular if you are sweating a lot.
Cramps
Abdominal cramps are typically experienced in the upper right of the abdominal region, just under the ribcage, but can be experienced on the left side or both sides simultaneously. Like digestive-related stomachaches, cramps can be caused by dehydration and eating too much too soon before a workout, but they can also be caused by erratic breathing patterns and being out of shape. If you get a cramp during a workout, grab the affected area and massage it until the cramp goes away. Stretching your abdominal region can also help. To avoid cramps, don't eat or drink too much right before exercising, and stay hydrated before, during and after activity. Take smooth, even breaths during exercise. Take one inhalation for every three steps, followed by an exhalation for the next two steps. Strengthen your abdominal muscles to build endurance, and gently stretch your abdomen before and after exercise.
Abdominal Strains
While not as common as digestive issues or cramps, abdominal strains can happen during intense activity. The result of small tears in the abdominal muscle, the pain from strains can range from mild to severe and is usually worse upon movement. The affected area may be stiff and hard to move after resting for a period of time. Treat a strain by resting and applying ice to the affected muscle. Taking an nonsteroidal anti-inflammatory drug may help reduce the pain. If the pain does not get better after two days, seek medical attention. To prevent strains, warm up and stretch before exercising, and avoid working out to the point of muscle soreness and fatigue.
Considerations
Most abdominal pain that happens during or after intense exercise is directly related to your workout, but in some cases exercise may exacerbate an underlying problem. Common digestive disorders such as irritable bowel syndrome, gastric ulcers and gastritis can lead to stomachaches, which may be made more noticeable by exercising intensely. If taking preventive measures doesn't stop stomachaches from occurring, consult a doctor to rule out an underlying medical disorder.
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