Fitness

Side Stitch: Why It Happens and How to Avoid It

No effort, no prize,” is the saying. We disagree. There is always something you can do to alleviate your discomfort and still improve your fitness. Let's start with the dreaded side stitch: why does it happen and how to best defeat the suffering.

Side stitch: why it happens and how to avoid it

Posted on fitness And tagged fitness, side stitch, endurance, stamina

“No effort, no prize,” is the saying. We disagree. There is always something you can do to alleviate your discomfort and still improve your fitness. Let's start with the dreaded side stitch: why does it happen and how to best defeat the suffering.

Some days we are so determined to work out that snow and menstrual cramps can't stop us from running. On very motivated days, we even run across the pavement in the scorching heat with blisters on our feet. But when we are plagued by a side stitch — that sharp, unpleasant pain that stings under the ribs — it really limits us.

But what exactly is a side stitch? Why this happens has yet to be proven, but there are many theories. But since you're asking, the scientific term for the side stitch is “training-related temporary abdominal pain.” Suggested causes of side stitches include

● A lack of blood supply to the diaphragm

● Shallow breathing

● Gastrointestinal problems

● Stretching of the ligaments around the stomach and liver

One of the most compelling theories is that an irritation of parietal peritoneum - the inner layer in the abdominal area — causes the side stitch. The core muscles tire during intensive training, which overcompensates and puts more strain on the back muscles. This presses on the nerves in your stomach, side, or shoulders and causes that sharp sting. Ouch.

How to prevent side stitches

Side stitches are fortunately temporary. They hurt, but they're harmless. And there are things you can do to avoid them:

1. Avoid eating in the two hours before a run or intensive workout.

This has been linked to the occurrence of side stitches. Drinking a lot before a run has also been linked to the pain, particularly fruit juices. A small power-up right before training, such as a banana, is okay.

2. Breathe deeply and rhythmically

Running increases your body's need for oxygen, but those short, shallow breaths aren't the most effective way to get more of the big S. If you've already been hit with a stab, deeper, rhythmic breathing can help ease the pain. Try this: Breathe in two steps, breathe out.

3. Warm up properly.

Another reason for our shallow breathing is the response to colder climate conditions. If you're running on a cool day, the quick, irregular breaths early in your run can cause your diaphragm to stay in a high position. That means your parietal bone can't relax — and you can't relax either because of rib pulling.

4. Go slowly.

If that side stitch attacks, sprinting won't help. That is, if you can sprint at all. It is best to reduce your pace and walk (if necessary) until the symptoms subside.

5. Massage the area.

We often press on the painful area with our hand, stretch it out and take a few deep breaths - and exhale through our mouth. That's not a bad thing — rubbing and massaging the side can actually help relieve the back muscles that press on the nerve that's causing the pain.