What Causes "Side Stitches," and How do I get rid of them?A "side stitch" is a sharp pain under the lower edge of the ribcage caused by a muscle spasm of the diaphragm.Such pain can occur during vigorous exercise, such as running, and seems to more common in novice exercisers who have not yet established proper pacing and who tend to breathe more quickly and shallow. However, a large percentage of all runners will experience side stitches at some point.What exactly causes Side Stitches?As we breathe in, we take air into the lungs, pressing the diaphragm downward. When we exhale, the diaphragm moves up. If the body has some trapped air/gas below the diaphragm, if we've eaten too close to exercise, or if we start exercising too vigorously, the diaphragm may cramp, causing pain under the rib cage on the right side.
A Cure for Side Stitch?As with any muscle cramp, the best immediate treatment is to try to stretch the cramping muscle as much as possible.How do you get to the diaphragm on the inside of your body?, Try altering your breathing pattern. Take a deep breath in as quickly as you can, to force the diaphragm down. Hold the breath for a couple of seconds and then forcibly exhale through pursed lips to restrict the outward air flow. You may also find that bending forward can help you expel as much air as possible. I have actually found that stretching up as tall as I could, even to the point of extending arms up over head, then alternating crouch-tall and tightening/flexing the abs, helped as well. You may have to stop and walk for a few seconds while concentrating on deep breathing. Continue running after the stitch goes away. If you get a cramp in the middle of a race, you might want to try mixing up your rhythmic breathing/ striding pattern. If you always exhale when your right foot strikes the ground, try exhaling with the left foot strike.Another technique that may work for some is peaceful visualization-- if you are feeling stressed from the day or race, imagine you are elsewhere, & take deep calming breaths as you run.
A Cure for Side Stitch?As with any muscle cramp, the best immediate treatment is to try to stretch the cramping muscle as much as possible.How do you get to the diaphragm on the inside of your body?, Try altering your breathing pattern. Take a deep breath in as quickly as you can, to force the diaphragm down. Hold the breath for a couple of seconds and then forcibly exhale through pursed lips to restrict the outward air flow. You may also find that bending forward can help you expel as much air as possible. I have actually found that stretching up as tall as I could, even to the point of extending arms up over head, then alternating crouch-tall and tightening/flexing the abs, helped as well. You may have to stop and walk for a few seconds while concentrating on deep breathing. Continue running after the stitch goes away. If you get a cramp in the middle of a race, you might want to try mixing up your rhythmic breathing/ striding pattern. If you always exhale when your right foot strikes the ground, try exhaling with the left foot strike.Another technique that may work for some is peaceful visualization-- if you are feeling stressed from the day or race, imagine you are elsewhere, & take deep calming breaths as you run.
How to Prevent Side StitchThe most effective way to prevent a side stitch is to take deep, full "belly breaths" while running.This allows the diaphragm to fully lower and reduces the stress on it. Taking a lot of shallow breaths when running, the diaphragm remains in a consistently high position and never lowers enough to allow the connective ligaments of the liver to relax. The diaphragm becomes stressed and a "stitch" may result. Another way to prevent stitches is ensure you include a warm-up that helps gradually increase your running speed
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