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The importance of the spleen
The spleen has multiple functions and is a very important organ for the lymphatic system and for the organism in general. If you want to locate it, you can imagine it between the stomach and the left kidney. It has an ovoid shape, a size of ten centimeters and a thickness of three centimeters. It consists of two parts, the red and the white pulp. The red pulp filters the blood, eliminating waste materials, and contains phagocytes that literally “swallow” microorganisms such as bacteria, fungi and viruses. The red pulp contains a reserve for various blood components, especially white blood cells and platelets (cell-like particles involved in clotting). White pulp produces white blood cells, fights infections and generates lymphocytes, which in turn produce antibodies (specialized proteins that protect the whole body).
The spleen has a huge connection with our immune system and produces lymphocytes. It also filters the blood (it can contain up to 3 liters) and cleans it of platelets and red blood cells that have been in circulation and have exhausted their function. In addition to purifying the blood, the spleen also eliminates microbes and controls pathogens. Basically, therefore, we see that this important organ both cleans and prevents, both strengthens and protects.
How to recognize spleen pain
Spleen pain is usually described as one sharp stinging in the left side of the lower chest, just below the stomach. Very often it happens that pain occurs in poorly trained subjects whose diaphragm does not have the habit of lowering and rising with a certain frequency and relevance. L’fatigue excessive is reflected on breathing and wheezing strains all the organs that go into compression when the diaphragm presses. In addition, the diaphragm is irritated by continuous physical exertion and the lack of oxygen can cause this type of pain that sometimes resembles real internal cramps. The vibration of running also causes intestinal gases to rise upwards and also for this reason the running must be followed very carefully. Going for a run after a high-calorie or yeast-rich meal, perhaps even having ingested carbonated drinks, could make the pain worse.
There is a specific medical term to define spleen pain: exercise related transient abdominal pain (ETAP) or “transient abdominal pain related to exercise”. In some areas it is also referred to as pain in the hypochondrium (the hypochondrium corresponds to a region of the abdominal cavity between the ribs and hips).
Running without pain in the spleen
For all those who have started a running program but often experience spleen pain we recommend that you return to brisk walking as an alternative route from time to time. When you are running and you feel the pain you should not stop but slow down and perform a brisk walk, taking care of the roll of the foot. It is necessary to observe very well under which conditions the pain recurs and after what occurs. Avoid for a period foods that could bloat you or hypertonic drinks. Always be sure to start the training session after digestion and not on a full stomach.
The condition of being yourself and respecting yourself during training becomes very important: the intensity must be increased gradually and it is better to start in a loose and soft way and only then increase. Don’t overdo it with explosive forms of action, try to prefer constant-paced endurance runs. Do not underestimate the importance of stretching which, if done in the right way and with deep breaths, releases a sense of well-being to the whole body, avoids and prevents contractures.
The breathing: observe all the moments in which you go apnea or shorten your breath in an important way. See what creates this condition, if the thoughts, if the worries, if the desire to overdo the results or the impatience to see them soon. Never force the breaths and try to calm the breath, remember that the muscles need oxygen. Try to work on the resistance without going to push on the rhythm by force. An excellent way to prevent and avoid this type of pain is to strengthen the whole torso through specific exercises: excellent abdominal work that strengthens the external and internal obliques and all the stabilizing muscles of the trunk. Also try to strengthen the rectus abdominis, the transversus, the square of the loins behind the back and the pelvic floor. You can dedicate yourself to Pilates or calisthenics or cardio workouts that strengthen the whole body and make the heart work well. Once you get used to running, you should feel less of this pain and gradually progress towards a functional, harmonious and agile running. Finally, the lack of adequate warm up risks causing pain in the spleen; better to warm up all the muscles before dedicating yourself to the running session and the recovery day included in the weekly program must necessarily be observed.
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