Calvin’s Hub

A side stitch is a stabbing pain you feel on your abdominal side (usually on the right) that is often associated with running.

Tomorrow is race day for King of the Road and it is the first time that my wife and I will be joining a race so I decided to research about side stitches which I experienced twice during my training for the race.

Side stitch is a muscle spasm of the diaphragm which is the muscle between the chest and abdominal cavity that assists in breathing.

What causes side stitch?

When we inhale, the diaphragm moves down and when we exhale, it moves up. During running or jogging, it is normal that our internal organs gets jostled up and down inside our abdominal cavity.

Oftentimes, the organ that leads to muscle spasm of the diaphragm is the liver which is connected to it with ligaments. When running, it is possible that these ligaments will be pulling and straining the diaphragm.

The liver is the largest organ in the abdominal cavity situated in the upper right abdomen. That is why people often experience side stitch on their right side.

How do you prevent it?

1. One way is to avoid shallow breathing. This will cause the diaphragm to consistently remain in a high position not allowing the ligaments of the liver to relax which will cause the muscle to spasm.

Try to breathe deeply (from your belly) when running and when you exhale, “purse” your lips as if you’re blowing candles.

2. Another effective way is to time your exhale when your left foot strikes the ground. The logic behind this is that the organs on your left side aren’t as big as that of the right.

3. Do not run with a full stomach and don’t eat within 1 hour before the run.

How do you cure it?

If in the middle of the run you experience a side stitch, stop running. Walk instead as you take in deep breathes. Manage that breathing until the pain goes away. Try gently pressing your right side and massage it downwards.

I hope this piece of info will help me (and you maybe) while running.

Source: Internet

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Filed under: Health & Lifestyle