Can Workout Cause Chest Pain?
Does it happen to young athletes too?
Working out can help you feel good, mentally, and physically. But can workout cause chest pain? It depends.
However, if you experience chest pain while working out, then something isn’t right. There can be several reasons for this to happen, even if you’re still young.
Chest tightness doesn’t always mean you have a heart issue or lung problem.
Are You Out of Shape?
Getting back into shape can be tough. If you haven’t exercised for a few weeks, then it can lead to chest pain when you start working out again.
There’s no reason to panic, though.
When you notice that your chest hurts while running or walking, you must stop or slow down. You may drink water or just relax.
You’re out of shape if you’re craving unhealthy food all the time. You also have difficulty sleeping at night.
However, if you start working out again, you will feel better. To avoid chest pain, though, you should start slow.
Don’t do HIIT immediately.
Resistance training with workout bands can be a good start.
Chest pain while working out can occur because you’re dehydrated. When you exercise, it’s not just your muscles that experience cramping. Rather, your chest muscles, too, can cramp. It’s localized pain.
But there’s a remedy for it. You can perform chest-opening exercises, like yoga, to help you achieve balance in these muscles.
It’s also vital that you keep yourself hydrated before your workout. When you’re done exercising, make sure that you drink a lot of fluids.
Another reason your chest hurts when exercising is heartburn. Your digestive system can react to any physical exercise. If you have heartburn, exercise can worsen it.
To avoid it, don’t eat before working out. If you must, then avoid those foods that can cause chest pain.
These would include fried and spicy food. You must also avoid caffeinated drinks.
Use food tracker to help you identify foods that can cause chest pain.
It’s a common condition that affects the lungs’ airways. If you have asthma, your airways are inflamed in response to triggers.
And in this case, working out triggers your asthma.
If you have a family history of asthma, then you’re likely to have it. In a study, 40% of athletes who experienced chest pain during a workout session were diagnosed to have asthma induced by exercise.
This type of asthma can be caused by allergens. Be aware of the symptoms and make sure to talk to your doctor about your symptoms.
It’s vital that your heart gets enough amount of blood and oxygen. If you work out but your body doesn’t receive sufficient blood, then it can cause a variety of heart problems.
One of the symptoms is chest pain.
A blockage in your arteries can cause chest pain as it limits oxygen flowing throughout your body. If you have a heart problem, doing a simple exercise can already cause chest pain.
Talk to your doctor about starting to work out again if you have a cardiovascular problem. Your doctor may recommend consulting a trainer to help you start an exercise that’s good for your condition.
If you’re an athlete and already in your 30s, the most common cause of chest pain during exercise is angina.
It is the result of reduced blood flow to the heart because of a heart problem. But the pain will stop once you have eased up.
Is Chest Pain During Workout an Emergency?
If you feel pain in your chest while working, don’t push yourself. Instead, stop and allow yourself to breathe.
It’s not a medical emergency if the pain isn’t accompanied by fainting, lightheadedness, or irregular heartbeat. If the pain doesn’t subside after you stop exercising, you should consider visiting the emergency room.
Even if the pain subsides after working out, make sure to talk to your doctor. He can discuss your symptoms and diagnose the problem. You may need to see a cardiologist for further examination.
How to Avoid Chest Pain While Working Out?
- If your doctor has ruled out any cardiovascular problem, then you can continue working out as recommended. There are various workouts that can keep your health levels at their optimum.
- When you exercise, you should breathe in through your nose. Then, breathe out through your moth.
- If you walk or run in cold temperatures, wear a scarf or mask. In that way, the air won’t be cold when entering your muscles.
- If your body is sensitive to cold air, consider running indoors so you can avoid the cold air.
- Stretching before working out can also prevent any muscle cramps. As mentioned earlier, muscle cramps can cause chest pain during a workout.
- If you have chest pain while working out, it can be the result of overexertion. In that case, you should try walking, instead of running.
- From there, you can gauge how your chest feels.
Eat Nutritious Food
Whether or not the chest pain during a workout is the result of your cardiovascular problem, it’s ideal that you only consume heart-healthy foods.
You must focus on eating fruits and vegetables that are good for your cardiovascular system.
Eat whole-foods, rather than processed foods. These would include whole grains, fish, nuts and vegetables, and fruits.
Opt for fish that contains a high amount of omega-3s. You won’t run out of options here.
You can have salmon, tuna, and mackerel, as the top choices. Herring and trout are also good.
Choose to eat almonds, walnuts, and other healthy nuts as your snacks. They can help satisfy your hunger so you’ll feel full for a longer period.
You should also eat berries as they, too, contain heart-healthy components, like soluble fiber and phytonutrients.
There are plenty of berries you can eat, like strawberries, blackberries, and raspberries. You can add them to your cereal or yogurt.
Seeds, too, are high in omega-3 fatty acids. In other words, they, too, are great for your heart. Flaxseeds, for example, are rich in fiber and phytoestrogens to improve heart health.
You can also add oats to your yogurt, or salads. They’re comfort food but they are high in nutrients.
Legumes, like pinto, kidney beans contain a high amount of fiber and minerals, as well as B-vitamins. Make sure to include them in your meal plan.
Warming Up Before a Workout to Prevent Chest Pain
In some cases, chest pain can happen if you skip warming up before exercising. A warm-up involves low-intensity exercise that can improve your performance.
It also prevents injuries.
Warming up is vital because it prepares your cardiovascular system for the physical activity you want to engage in. It increases blood flow to the muscles and increases your body temperature. It also reduces muscle soreness.
Furthermore, warming up increases your heart rate and breathing level to meet the demands of your exercise. If you fail to warm up first before strenuous activity, then you’re placing unnecessary stress, not just on your heart but also your lungs.
When researchers examined the effects of HIIT on the heart of 44 men, they found that 70% of these men had abnormal ECG readings.
The reason for it is that they have insufficient oxygen going to the heart. Their hearts were not prepared for the intense exercises they were asked to. They exercised on a treadmill for 15 seconds without warming up. The exercise was too intense.
Resistance training is one of the exercises you can do. It’s great for the heart. It’s especially beneficial if you have a lot of body fat.
This type of exercise doesn’t only reduce fats but it also creates leaner muscle mass. But you need to pair it with aerobic exercise to increase HDL and reduce LDL.
For resistance training, you can do it two days a week. You can work out with hand weights, barbells, or dumbbells. You may also use resistance bands.
There are various warm-up exercises you can do, like jump rope for three minutes.
Then, do jumping jacks for 50 reps, bodyweight squats for 20 reps, and lunges for 5 reps per leg.
If you can’t do jumping jacks, do walking jacks instead.
There are exercises that you might want to avoid. For instance, isometric exercises are not ideal if you have heart issues.
These exercises include pushups and setups. They strain the muscles against your other muscles.
If it’s too cold outside or too hot, don’t exercise outdoors. Consult your doctor first. You may get too tired quickly.
Extreme temperatures can also affect your circulation making it difficult for you to breathe. It may also cause chest pain. If you really wish to exercise, just go for indoor activities, like a treadmill.
You must also drink a lot of water to stay hydrated. It’s especially true in the summer. But don’t drink too much, though.
If you become short of breath, you must stop exercising. Contact your doctor and schedule an appointment for a thorough evaluation.
Can workout cause chest pain? It can, depending on your health condition. But if you experience pain in your chest, you need to talk to your doctor for proper evaluation. The reason might not be related to your heart.
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