Dominic Stone
Working out abdominal muscles can cause stomach pain, and this is a common issue that can hinder motivation and reduce training efficiency. This pain is often due to overexertion without adequate recovery, which places excessive stress on the abdominal muscles and can lead to microtears in muscle fibres. Additionally, inadequate hydration can affect blood volume, exacerbating gastrointestinal distress and leading to a stomach ache. Certain exercises that involve repetitive torso movements with the torso in an extended position, such as running and horse riding, are more likely to cause Exercise-related Transient Abdominal Pain (ETAP). This pain can be managed and prevented by warming up before exercising, avoiding overexertion, and maintaining a balanced diet.
| Characteristics | Values |
|---|---|
| Common causes | Hernia, pulled stomach muscle, abdominal strain, overexertion, dehydration, inadequate hydration, eating before a workout |
| Symptoms | Constipation, nausea, vomiting, abdominal soreness, fatigue, reduced training efficiency, pain when coughing, sneezing, laughing, sprinting or doing vigorous exercise |
| Treatment | Rest, alternate between applying an ice pack and warm compresses, stretching and strengthening exercises, anti-inflammatory drugs, drinking water, maintaining a balanced diet, increasing protein intake |
| Prevention | Warm up before exercising, avoid overexertion, maintain a balanced diet, strengthen abdominal muscles with exercises like planks |
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What You'll Learn
Hernias and pulled stomach muscles
Abdominal strains and hernias are both painful conditions that worsen with activity and improve with rest. However, they have different treatments and distinct symptoms.
Pulled Stomach Muscle or Abdominal Strain
A pulled stomach muscle, or abdominal strain, occurs when the muscles in the stomach stretch or tear due to overuse or overstretching. It is a common injury for people who play sports like football and tennis, which require a lot of reaching and side-to-side trunk movements. However, anyone can pull a stomach muscle, especially if they do not warm up properly before exercising or lift objects that are too heavy.
The main symptoms of an abdominal strain are abdominal pain and musculoskeletal pain, which may be felt when coughing, sneezing, laughing, sprinting, or doing vigorous exercise. The surface of the stomach area may feel tender and inflamed, and there may be sudden sharp pain when moving or contracting the abdominal muscles.
Pulled stomach muscles typically heal with time and rest. Applying ice packs and warm compresses to the injured area can help reduce swelling and speed up healing. Over-the-counter pain relievers can also be taken to reduce discomfort. To prevent re-injury, it is important to strengthen the abdominal and core muscles through exercises like planks and yoga.
Hernias
Hernias occur when an internal organ, tissue, fat, or part of the small intestines protrudes through a weakened part of the abdominal wall. The most common type is an inguinal hernia, which affects mostly males. Hernias usually cause a noticeable lump or bulge in the abdomen, which may be accompanied by a burning or aching sensation. Other symptoms include constipation or nausea and vomiting.
Unlike abdominal strains, hernias do not improve without treatment. In some cases, a doctor may be able to manipulate a small hernia back into place. However, this is not a permanent solution. Surgery may be required for more severe cases.
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Exercise-related transient abdominal pain (ETAP)
ETAP is prevalent in activities that involve repetitive torso movement with the torso in an extended position, such as running, horse riding, swimming, and cycling. Approximately 70% of runners experience ETAP in a year, and in a single running event, about one in five participants can be expected to suffer from it. The pain is localized and most common in the lateral aspects of the mid-abdomen along the costal border but can occur anywhere in the abdomen. ETAP tends to be sharp or stabbing when severe and cramping, aching, or pulling when less intense.
There is no consensus on the exact cause of ETAP, but several theories have been presented. One theory suggests that it is caused by irritation of the parietal peritoneum due to increased friction between the parietal peritoneum attached to the abdominal wall and the visceral peritoneum overlaying the abdominal viscera. Another theory posits that ETAP is related to phrenic nerve irritation, where mutual friction between the membranes lining the abdominal cavity irritates the nerve supplying the diaphragm. This theory explains the associated shoulder pain in some cases of ETAP as the phrenic nerve runs close to the neck area. Other possible causes include gastrointestinal ischemia or distension, cramping of the abdominal musculature, ischemic pain resulting from compression of the celiac artery, and aggravation of the spinal nerves.
Prevention strategies for ETAP include avoiding large volumes of food and beverages, especially hypertonic compounds, for at least two hours before exercise. Improving posture, especially in the thoracic region, and supporting the abdominal organs by improving core strength or wearing a supportive broad belt may also help. During an episode of ETAP, slowing down or stopping the exercise can provide relief within minutes. It is important to avoid sitting, squatting, or assuming positions that increase muscle tension. If the pain persists or is accompanied by other symptoms, seeking medical attention is advised.
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Muscle strains and tears
Abdominal muscle strain, or a pulled stomach muscle, is an injury that occurs when the muscles in the stomach stretch too much or tear. This can be caused by overuse, repetitive movements, or intense or excessive exercise. It is more common in sports that involve a lot of reaching and side-to-side trunk movements, such as football and tennis. However, anyone can strain their abdominal muscles, and it is not limited to athletes or people who regularly exercise.
The main signs of an abdominal strain are abdominal pain and musculoskeletal pain. This pain may be experienced when coughing, sneezing, laughing, sprinting, or doing vigorous exercise. It can also cause muscle spasms, stiff muscles, or muscle pain. In some cases, extreme strain can lead to microtears in the muscle fibres due to excessive bending or twisting, triggering pain. This discomfort is often more pronounced in beginners due to lactic acid accumulation in the muscles, which can result in burning sensations or soreness.
If you have strained your abdominal muscles, it is important to give them time to rest and recover. This means avoiding activities that overstrain the muscles and gradually resuming exercises once the pain has subsided. Applying ice packs and warm compresses to the injured area can also help. To prevent abdominal muscle strain, it is important to warm up before exercising, avoid overexertion, and maintain a well-balanced diet. Core-strengthening exercises, such as planks, can also help to prevent pulled muscles.
Exercise-related transient abdominal pain (ETAP), or a "stitch", is a common ailment in sporting activities, especially those involving repetitive torso movements with the torso in an extended position, such as running and horse riding. It is characterized by sharp or stabbing pain when severe and cramping, aching, or pulling when less intense. While ETAP is typically thought to be benign and self-limiting, it can significantly impact the performance of athletes.
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Dehydration and low electrolytes
Electrolytes are minerals such as sodium, potassium, calcium, chloride, magnesium, phosphate, and bicarbonate, which carry electrical charges when dissolved in bodily fluids. These electrolytes are responsible for various essential bodily functions, including nerve and muscle function. A deficiency or imbalance in these electrolytes can lead to muscle cramps, spasms, and even cardiac arrest in severe cases.
Low electrolytes can be caused by dehydration, as the body loses essential minerals through sweating, diarrhea, and vomiting. Additionally, certain health conditions, such as kidney disease, liver disease, and cardiovascular issues, can impact electrolyte levels. Specific medications, including antibiotics, chemotherapy drugs, and diuretics, can also affect electrolyte balance.
To prevent dehydration and maintain proper electrolyte levels, it is crucial to stay adequately hydrated, especially during physical activity or in hot weather. Water is generally the best way to stay hydrated, but for prolonged or intense exercise, sports drinks can help replace lost electrolytes. However, it is important to avoid beverages with high caffeine or sugar content, as they can contribute to dehydration.
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Intense exercise and heavy lifting
Abdominal muscle strains can cause pain when coughing, sneezing, laughing, sprinting, or getting up after a prolonged period of sitting. The pain may be sharp or stabbing, or it may feel like cramping, aching, or pulling. In addition to pain, abdominal muscle strains can also cause stiffness and muscle spasms.
To relieve abdominal pain caused by intense exercise and heavy lifting, it is important to give your abdominal muscles rest and allow them to recover. Applying ice packs and warm compresses to the affected area can also help. It is also recommended to increase protein intake to promote muscle recovery and development.
To prevent abdominal pain during intense exercise and heavy lifting, it is crucial to warm up your muscles before working out and avoid overexerting yourself. Maintaining a balanced diet and staying hydrated before and after exercise are also important. Additionally, it is beneficial to strengthen your abdominal and core muscles to reduce the risk of straining or pulling a stomach muscle.
In some cases, abdominal pain during intense exercise and heavy lifting may be related to exercise-related transient abdominal pain (ETAP) or "stitch." ETAP is commonly experienced by runners and is characterized by sharp or stabbing pain in the mid-abdomen. It can be caused by increased friction between the parietal peritoneum and the visceral peritoneum, irritation of the parietal peritoneum, or stress on the supportive visceral ligaments.
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Frequently asked questions
Yes, working out abdominal muscles can cause stomach pain. This is known as Exercise-related Transient Abdominal Pain (ETAP) or a "stitch". It is caused by mechanical stress on the visceral ligaments that support abdominal viscera, especially the liver and stomach. It is also exacerbated by inadequate hydration, which affects the volume of blood pumping through the body, and can lead to a stomach ache.
ETAP is a localized pain that is most common in the lateral aspects of the mid-abdomen along the costal border, although it may occur anywhere in the abdomen. It is usually sharp or stabbing when severe, and cramping, aching or pulling when less intense.
To prevent abdominal pain, it is important to warm up before exercising, avoid overexertion, and maintain a balanced diet.
If you experience severe abdominal pain during a workout, it is important to pause the workout and allow time for recovery. Focus on core-strengthening exercises and increase your protein intake to aid muscle recovery.
