Side pain while walking is a common problem that can be caused by several factors. Here is a complete guide to understand the possible causes, how to prevent it and the treatments available.
Possible Causes of Side Pain
1. Muscle Cramps
Description
- Causes: Dehydration, lack of mineral salts (such as potassium, magnesium and calcium), muscle fatigue.
- Symptoms: Sudden, sharp pain, often localized in the lateral muscles of the abdomen or back.
2. Side Stitch
Description
- Causes: Diaphragmatic movement, impaired blood flow during exercise, shallow breathing.
- Symptoms: Sharp, stabbing pain under the ribs, usually on the right side.
3. Digestive Problems
Description
- Causes: Eating too close to walking time, foods that are difficult to digest, intestinal gas.
- Symptoms: Diffuse pain in the abdomen, cramps, feeling of bloating.
4. Musculoskeletal Disorders
Description
- Causes: Postural problems, muscle overload, previous injuries.
- Symptoms: Persistent pain, muscle stiffness, limitation of movement.
5. Kidney problems
Description
- Causes: Kidney stones, kidney infections.
- Symptoms: Dull or sharp pain, often accompanied by other symptoms such as fever, painful or frequent urination.
6. Medical Conditions
Description
- Causes: Chronic diseases such as diabetes, cardiovascular problems, inflammatory diseases.
- Symptoms: Varies based on underlying condition, may include widespread pain, fatigue, other disease-specific symptoms.
Prevention of Hip Pain
1. Adequate hydration
Advice
- Drink water: Make sure you drink enough water before, during and after your walk.
- Mineral salts: Supplement with electrolyte drinks if necessary.
2. Correctly Planned Nutrition
Advice
- Avoid Heavy Meals: Avoid eating large meals or foods that are difficult to digest in the two hours before exercise.
- Light snacks: Opt for light snacks, such as a banana or a handful of nuts, if you need energy before walking.
3. Warm-up and cool-down
Advice
- Heating: Do a proper warm-up before you start walking, including dynamic stretching exercises.
- Cool down: Perform static stretching exercises after walking to relax your muscles.
4. Breathing Techniques
Advice
- Deep breathing: Practice diaphragmatic breathing to improve oxygenation and reduce stress on the diaphragm.
- Constant rhythm: Maintain a constant breathing rhythm coordinated with your steps.
5. Corrective Posture
Advice
- Correct Posture: Maintain an upright but relaxed posture while walking, avoiding leaning forward.
- Suitable Shoes: Wear walking shoes that offer good support and cushioning.
Treatment of Flank Pain
1. Rest and Relaxation
Advice
- Break: Stop and rest until the pain subsides.
- Breathing: Practice deep, slow breathing to relax your diaphragm.
2. Application of Heat or Ice
Advice
- Ice: Apply an ice pack to the painful area for 15 to 20 minutes if the pain is acute.
- Heat: Use a hot water bottle or warm cloth if the pain is due to muscle tension.
3. Stretching and Massage
Advice
- Stretching: Perform stretching exercises for the lateral muscles of the abdomen and back.
- Massage: Gently massage the painful area to relieve muscle tension.
4. Medicines and Natural Remedies
Advice
- Anti-inflammatories: Use nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen to reduce pain and inflammation.
- Supplements: Consider using magnesium or potassium supplements if the pain is due to muscle cramps.
5. Medical Consultation
Advice
- General practitioner: See a doctor if pain persists, worsens, or is accompanied by other concerning symptoms.
- Specialist: You may need to see a specialist, such as an orthopedist or physical therapist, to evaluate specific problems.
Conclusion
Pain in the side while walking It can be caused by various factors, including muscle cramps, side stitches, digestive problems and musculoskeletal disorders. Identifying the specific cause is critical to applying the appropriate treatment. Preventing pain with proper hydration, nutrition, warming, breathing techniques and posture can help reduce the risk of flank pain. If pain persists or is severe, it is important to see a doctor for a thorough evaluation and appropriate treatment.
FAQ
How common is hip pain when walking?
It is quite common and can be caused by various factors such as muscle cramps, side stitches or digestive problems.
Should I stop walking if I have pain in my side?
If the pain is mild, you can try slowing down or taking a break. If the pain is intense or persists, it is best to stop and consult a doctor.
What stretching exercises can help prevent hip pain?
Side stretches, trunk twists, and diaphragm stretches can help prevent flank pain.
Can drinking water while walking help prevent side pain?
Yes, maintaining good hydration can help prevent muscle cramps and other problems that can cause flank pain.
When should I see a doctor for flank pain?
See a doctor if pain persists, worsens, or is accompanied by other troubling symptoms such as fever, nausea, or difficulty breathing.
