How to Defeat Side Stitches


Physical Exercise to Defeat Side Stitches
Stay away from getting this common pain in your life.
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.
Energy Wisely
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.
Warm Up
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.