Why do you often get hip shock when exercising?

While jogging or doing some vigorous exercise, you may suddenly feel a sharp pain below your ribs – usually on the right side. This is a sign of a side shock.

Many people are prone to hip dislocation - Photo: CP

The pain from a hip sprain comes on suddenly, forcing the exerciser to slow down or stop exercising altogether. Although common, not everyone understands why a hip sprain occurs and how to avoid it.

Why are many people prone to hip dislocation?

According to sports and rehabilitation professor Darren Morton (Avondale University, Australia), hip flexors can originate from contractions of the diaphragm – the muscle involved in breathing.

During vigorous exercise, the need for oxygen increases, causing the diaphragm to work harder. If breathing is rapid, shallow, or irregular, the diaphragm can become overloaded and cause pain. This is why side jolts often occur in people who are new to exercise or who have just accelerated.

In addition, eating or drinking too close to exercise time is also a very common cause. When you eat a lot, especially fatty foods or drink a lot of water at the same time, the stomach expands and puts pressure on the diaphragm.

“Food needs blood to digest, while the diaphragm and muscles also need blood during movement,” says sports nutritionist Elizabeth Quinn, MD, of the US. “Competition for blood flow can cause the diaphragm to function less efficiently and cause hip flexors.”

The next factor is insufficient warm-up. If you start vigorous exercise when the abdominal muscles, intercostal muscles and diaphragm are not warmed up, the muscle fibers are prone to sudden contraction. This explains why hip flexors often occur at the beginning of a workout, especially in people who have the habit of "going straight to the main exercise".

Posture is also worth noting. When running, bending over, taking too long strides, or having uneven arm and breathing rhythms, the body shakes a lot, creating pressure on the lower abdomen.

There are many reasons for hip shock - Photo: TA

Running coach Tom Schwartz (USA) said: "Keeping the upper body stable helps reduce excess movement and significantly reduces the risk of hip shock."

Finally, weak abdominal and hip strength is a common cause of hip flexion. This group of muscles (called the core) is responsible for keeping the torso stable during movement. When they are weak, the diaphragm and intercostal muscles have to do more, which can lead to spasms and pain.

Effective remedies and prevention

To limit hip shock, first of all, you need to eat properly before exercise. Sports nutritionist Nancy Clark recommends: eat 1.5 - 2 hours before exercise in moderation, avoid drinking a lot of water at once, instead drink small sips during exercise.

Second, warm up for at least 5-10 minutes, which can include brisk walking, hip rotations, abdominal and flank stretches, and deep breathing exercises. Warming up increases blood flow to the muscle groups, helping the diaphragm adapt better.

There are exercises to help you improve hip problems - Photo: CN

Third, maintain correct posture: keep your back straight, shoulders open, chest open, and don't run headfirst. Inhale slowly and deeply through your nose, exhale evenly through your mouth, and synchronize your breathing with your steps (e.g., inhale for 2 steps, exhale for 2 steps).

In addition, strengthening the abdominal and hip muscles with planks or core exercises for 10-15 minutes every day will help stabilize the body, thereby significantly reducing the risk of hip shock in the long term.

If a hip flexor spasm occurs mid-workout, slow down or stop walking, place your hand on the painful area and squeeze gently while breathing deeply and slowly, leaning forward slightly. Most of the time the pain will subside within a few minutes.

HUY DANG

Source: https://tuoitre.vn/vi-sao-ban-hay-bi-xoc-hong-khi-tap-the-duc-20251024202606229.htm