You are running your best lap. You feel like you are flying, like a bullet slicing through the air. Nothing can stop you until, OW! A stitch in your side.
What is a stitch?
An exercise-related “suture” or transient abdominal pain (ETAP) is a cramp in the diaphragm, which is a large muscle located between the lungs and the abdomen, that controls breathing. Cramp occurs when the diaphragm does not receive enough blood during exercise.
Running or other activities that move the legs put pressure on the abdomen. This pushes up the diaphragm. Rapid breathing from the lungs pushes pressure toward the diaphragm. This pressure from above and below restricts blood flow, causing a pinching or cramping sensation.
Causes
-Surface breathing
-Intense cardiovascular activity before the abdominal muscles are strong enough to withstand the effort.
-Eating a heavy meal before exercising makes the stomach feel heavy and adds to the pull of the diaphragm. This can also happen when you drink too much fluids before activity.
-Sometimes, a point is produced by stretching the ligaments that extend from the diaphragm to the liver. When running, most people inhale every 2 to 4 steps when their left foot hits the ground. Breathing in on your right foot makes you more prone to cramps. This is due to the increased forces on the liver, which is located on the right side.
Treatment
-Put pressure (with two fingers) on the area of pain, which is usually under the ribs on the right side. Point the pressure upward and exhale forcefully, lips pursed.
-Raise your arms above your head. Inhale as you rise, exhale as you lower your arms.
-Prevent side stitches by breathing deeply through the stomach. This also helps to tighten the abs, to stop the stitches before they start.
-Heat up correctly. Sometimes a stitch can be caused by starting too fast. Gradually increase your speed and do not exceed your limits until you have conditioned yourself to the intensity required for your desired routine.
-Avoid foods that take a long time to digest. This includes dairy and fatty foods. Wait 1-2 hours after eating, before strenuous activity.
-Dehydration can also cause stitches and other muscle cramps. Make sure you are well hydrated by drinking 1-2 cups of water 30 minutes before exercise.
-If you are in a race and do not want to stop, slow down until the pain is gone.
A sure side stitch that can be a drag. It is best to prevent it from happening by taking the necessary measures listed above. If you experience pain that doesn’t go away or is in your chest, back, or shoulders, see a doctor right away.
