Physical Exercise to Defeat Side Stitches
Stay away from getting this common pain in your life.
We run through sleet and snow, heat and haze, along with blisters and black toenails, headaches and also knee aches. But a side stitch? Which sharp, stabbing pain which hits below the ribs can stop us in our tracks. Even though exact cause of side stitches has yet to be confirmed, theories abound. Sports-medicine doctor Jordan Metzl, M.D., coauthor of The Athlete’s Book of Home Remedies, says the most likely reason is a diaphragm spasm. The diaphragm, a sheet of muscle which extends across the bottom part of the rib cage, plays an essential role in breathing. Just like your leg muscles, your diaphragm can exhaustion and cramp when put under excessive stress. That is why side stitches tend to hit beginner runners or those stepping up pace or distance. Fortunately there are a variety of efficient strategies-ones that I put to the exam with the runners I coach-that can assist prevent this common problem.
Shore Up Your Primary
Performing just Ten minutes of core-strengthening workouts, such as planks and donkey kicks, 3 times a week (or practicing yoga or even Pilates on a regular basis) can reinforce weak diaphragm muscles, making them more resilient to tiredness and less likely to cramp. Bonus: A more powerful core will also help you run better and reduce your entire vulnerability to personal injury.
What and when you consume before a run may contribute to side stitches. In case your body is still digesting meals, there will be much less blood flowing to the diaphragm, which can cause spasms. Meals that are high in fat and fiber take longer to digest, so should be avoided 1 to 2 hours before you run. Research have also found that fruit juices and beverages that are full of sugar can contribute to stitches. So consider keeping a record of the foods and drinks you take in prerun and when you feel a stitch so you can recognize triggers.
Going from standing to a complete sprint may save you time on the watch, but it can cause irregular, rapid-fire breathing patterns, which can leave you folding over in pain. Invest in 2 to 3 minutes of fast walking, and then slowly work into an easy running effort before starting into your planned exercise pace.
Improve your Breath
If breathing is too low, it doesn’t supply adequate oxygen to working muscles, including the diaphragm. Deep breathing fully and deeply can help decrease the occurrence of side stitches. Study shows that breathing “more quickly”-as in, inhale for 2 steps, exhale for 1 step-increases the depth of breath.