People who exercise regularly usually experience some pain such as side tingling, cramps, and muscle pain.
Lateral twitching
Marcel Reuter, a lecturer at the German University for Prevention and Health Management, said that the causes of side tingling during exercise are still unclear, explaining: “Recent studies indicate the effect of the peritoneum, which is a skin membrane that lines the abdominal cavity, and usually consists of several layers, and one of these layers includes a large number of pain receptors, and these receptors may be affected by movements during exercise.”
Reuter added, “When you eat a lot of food before exercising, the pressure on the peritoneal membrane increases, so it is better to stop eating two or three hours before exercising.”
The German expert added: “There are indications that isotonic and sweetened drinks also cause side tingling.”
In addition, body position can contribute to the appearance of side tingling; As it appears in some sports more frequently than in others. Reuter explained this by saying: “When running, the peritoneum is under greater pressure due to the body’s position
“Straighter compared to cycling, which increases the possibility of side poke.”
There are no studies that recommend the best way to treat cases of acute side pricks, so the German expert Reuter advised trying different methods. Here, one can resort to controlling breathing, slowing down the speed while walking, massaging, or applying light pressure on the painful area.
Some people may continue to walk and the pain disappears completely. To prevent side tingling, the German expert advised performing some light exercises, such as tightening the abdomen, but no one is immune from side tingling.
Muscle pain
German expert Reuter pointed out that there is not one muscle pain, but rather stressed that “there are different types of muscle pain and different causes as well.” Muscle pain usually appears due to unusual exercise or intense exercise. Because these exercises lead to damage to connective tissue or muscle fibers, the body is able to heal on its own.
Reuter added, “Muscle pain appears 12 to 24 hours after intense exercise, and the pain reaches its peak after 24 to 72 hours.” Therefore, athletes notice a decline in their performance, and the German expert added, “It has not been proven in practice whether this increases the risk of injury.”
Athletes can avoid muscle pain by following a simple strategy: “Start with light loads, then gradually increase the intensity of the exercises.” If one already suffers from muscle pain, it is also important to improve blood circulation. Here, Reuter advised maintaining physical activity through cycling, for example. However, excessive stress should be avoided, in addition to that warm baths and hot compresses work to stimulate blood circulation.
Convulsions
Axel Klein, a sports medicine specialist in the German city of Dresden, said that spasms appear due to muscle fatigue, explaining: “There are no studies that specifically explain the causes of spasms in the ligaments of these muscles.”
Muscle fatigue may occur as a result of changes in electrolytes, which are important minerals such as magnesium. Klein explained, “When I exercise, I secrete some electrolytes that the body needs, which leads to an imbalance.”
Cramps often occur in athletes who run a lot, such as football players or runners. Klein explained, “Vibration or pressure on the muscles has an effect in causing spasms. In addition, the erosion of the intervertebral discs resulting from water loss plays a role in the occurrence of spasms, especially in the elderly. “In this case, the damping in the lower spine becomes less effective, which in turn increases the possibility of spasms occurring.”
Runners and athletes can avoid cramps by wearing compression stockings and, most importantly, rehydrating with drinks rich in electrolytes.
However, the risk of cramps depends on the level of fitness or training condition. German expert Reuter added: “If the muscle gets used to exercise by gradually increasing the intensity of training, cramps will decrease, so it is better for the exercise to include a warm-up period instead of starting training directly without preparation.”
If cramps appear, you must take a break or stop physical activity. Heating can also be beneficial here, in addition to light massage improving blood circulation.
Headache
If a person feels a headache while exercising, he should take it seriously and consult a specialist doctor, especially if this condition is recurring. Sports medicine specialist Klein indicated that this is likely caused by high blood pressure during exertion, and added, “The headache usually appears in the front of the forehead.” In such cases, an electrocardiogram can be performed during stress to identify the causes.
When you feel a headache in the back of the head, it may be caused by tension in the shoulder and neck muscles. Klein added, “Many people who run as compensation for office work tend to raise their shoulders noticeably.” Therefore, these people should try to relax during training.
If you feel a headache, it is best to stop exercising immediately, and it is not recommended to take a painkiller and continue exercising. The German doctor Klein warned that ibuprofen causes additional pressure on the stomach, and that taking medications during exercise reduces blood flow to the stomach more than it already is, which increases the risk of stomach problems.