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  • You're running, here in the last quarter of the marathon.

    你正在跑步,已經跑到馬拉松的最後幾哩路了。

  • You're a beast! You're a champion! You are incredible!

    你超強!你是冠軍!你太棒了!

  • But then, suddenly, you feel this sharp pain in your side.

    但就在那個瞬間,你突然感覺到側腹一陣劇痛。

  • It seems to get worse and worse with every breath.

    而且每呼吸一次,情況就變得更糟。

  • It is an attack of the side stitch!

    原來是「側腹痛」出擊了!

  • And now you have to stop running for a while so it goes away.

    你現在只好停下來一會兒,等這刺痛消去。

  • But don't worry, you are not alone.

    不過別擔心,不是只有你會這樣。

  • A study in the year 2000 found that 69% of runners had experienced a stitch, otherwise known as an exercise-related transient abdominal pain, in the last year.

    2000 年的一份研究指出,在過去一年期間,69% 的跑者都曾經經歷過側腹痛,又稱「運動急性胸肋痛(ETAP)」。

  • And people who exercised in other ways, like swimming or bike riding, also reported having gotten a stitch.

    而從事其它像是游泳或騎腳踏車等運動的人,也曾受側腹痛之擾。

  • But even though they're so common, researchers aren't really sure where the pain comes from.

    不過即使它們很普遍,研究者們仍不是很確定這種疼痛究竟是從哪裡來的。

  • Remarkable that we don't know these things, even about our own bodiesone possibility is that it's all about your diaphragm, the domed-shaped muscle between your chest and abdomen.

    我們完全不了解這些事情甚或我們自己的身體是件很不可思議的事,其中一個可能性是和橫隔膜有關,一塊位於胸腔和腹腔之間、呈拱型的肌肉。

  • When your diaphragm contracts, your lungs expand and fill with air.

    當橫隔膜收縮時,肺部會擴張並吸進空氣。

  • When your diaphragm expands, your lungs get smaller and the air is forced back out.

    當橫隔膜舒張時,肺部會變小,並把空氣擠出來。

  • But when you exercise, you might be overextending that muscle.

    然而當你在運動時,這些肌肉可能會被過度拉扯。

  • When you're running, for example, your foot consistently hits the pavement at the same time as you exhale.

    比如說,當你在跑步時,吐氣的動作和腳踩地面同時發生。

  • When your diaphragm is at its highest and tightest, it might strain the diaphragm, causing it to spasm.

    此時橫隔膜處在最緊繃的狀態,而地面傳來的衝擊可能使橫隔膜痙攣。

  • It could also be that forceful movement, like the up-and-down motion of running, bounces your internal organs around, straining the ligaments trying to keep them from sliding around inside youwhich is a really gross thought.

    其他的激烈動作也可能造成側腹痛,像是跑步時身體上下震動,讓器官在身體裡彈來彈去,靠著韌帶拉住才能避免他們在身體裡亂滑,這聽起來有點噁心。

  • The most likely explanation seems to point to the peritoneum, a two-layered membrane that lines the abdominal wall and helps support your organs.

    不過最有可能的解釋其實跟腹膜有關。腹膜是在腹腔裡幫忙維持器官穩定的雙層薄膜。

  • Now, normally, there's fluid in between the layers that make sure they don't scrape together too much.

    正常狀態下,兩層薄膜之間會有一些潤滑液,確保他們不要彼此摩擦。

  • Because when they do, you end up with that sharp pain.

    一旦它們相互摩擦,你就會感受到一陣劇痛。

  • When you eat a large meal, your stomach pushes out on the inner layer, and when you are dehydrated, like if you've been sweating a lot from exercising, there's less fluid between the layers.

    當你吃了一頓大餐,你的胃會從內向外推擠,而當你脫水時,比如可能剛剛運動完流了一身汗,此時薄膜之間的潤滑液體就會減少。

  • The way your body is moving around might bump the layers against each other, too.

    身體在運動時也可能使兩層薄膜彼此摩擦。

  • So, how do you make the pain go away?

    所以,要怎麼樣才能消除這種疼痛呢?

  • First, just stop exercising for a bitthe pain will eventually pass.

    首先,停止運動一下,疼痛就會消失。

  • Unless it doesn't, in which case, go see your doctor, because I'm not a doctor.

    如果沒有消失的話,去看醫生吧,別看我,我不是醫生。

  • And if you want to make sure it doesn't happen again, it's probably worth listening to your mom's advice: Wait a little while after a big meal before jumping in the pool or going out for a run.

    而你如果想確保這不會再發生,聽聽老媽的建議吧:吃完大餐不要馬上跳進泳池或出去慢跑。

  • Working to strengthen your core might help, too.

    運動來增強核心肌群也會有幫助。

  • That should reduce the movement in your abdomen while you're exercising, meaning less strain on your ligaments and membranes.

    這可以讓你在運動時腹腔內的晃動減少,也降低對韌帶與腹膜的負擔。

  • This way, your internal organs and all the stuff inside your abdominal cavity can stay right where it's supposed to be without causing stitches that might slow you down.

    如此一來,你身體裡的器官就能安穩地待在原本的位置上,也就不容易因為側腹痛而讓你不舒服。

  • Thanks for asking and thanks especially to all of our patrons on Patreon who keep these answers coming.

    謝謝你們提出的問題,也謝謝在 Patreon 上的贊助者讓我們能持續回答這些問題。

  • If you would like to submit questions to be answered, and get these Quick Questions a few days before everybody else, you can go to patreon.com/scishow.

    如果你也有問題想問,或是想比其他人更早看到這些影片,你可以到 patreon.com/scishow 的網站上。

  • And don't forget to go to youtube.com/scishow and subscribe!

    也別忘了看看並訂閱我們的 YouTube 頻道:youtube.com/scishow

You're running, here in the last quarter of the marathon.

你正在跑步,已經跑到馬拉松的最後幾哩路了。

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【生活小常識】為什麼跑步的時候身體側邊會有刺痛感? (What's Causing That Stitch in Your Side?)

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    Harvey Pan 發佈於 2021 年 06 月 21 日
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