How to Get Rid of a Side Stitch While Running
A side stitch, also known as exercise-related transient abdominal pain (ETAP), is a common issue that runners frequently encounter. This pain is caused by the diaphragm and abdominal muscles being overworked, leading to involuntary contractions. Learn how to alleviate or prevent a side stitch with these effective strategies.
During a Run
1. Slow Down or Walk
Gradually reduce your pace or take a short walking break to ease the discomfort. Taking a break can help your body readjust and prevent the muscles from overworking.
2. Change Your Breathing
Focus on deep diaphragmatic breathing rather than shallow chest breathing. Take long, deep breaths through your nose and exhale slowly through your mouth. Proper breathing can help distribute the strain evenly across your respiratory and abdominal muscles.
3. Stretch
Gently stretch the affected area by raising your arm on the side of the stitch and leaning away from it. This can help relieve the tension and ease the pain.
4. Use Pressure
Apply gentle pressure to the area where you feel the stitch while slightly bending forward. This can help soothe the muscles and reduce the discomfort.
After a Run
1. Hydrate Properly
Ensure you are well-hydrated before running but avoid drinking large amounts immediately before or during your run. Proper hydration can help prevent cramping and other issues.
2. Avoid Heavy Meals
Do not eat large meals within 1-2 hours before running. If you need to eat something, opt for lighter snacks. Heavy meals can cause discomfort and increase the risk of a side stitch.
3. Strengthen Core Muscles
Incorporate core-strengthening exercises into your routine to enhance stability and reduce the likelihood of side stitches in the future.
Prevention Tips
1. Warm Up
Always warm up properly before running to prepare your body for exercise. A thorough warm-up can help reduce the risk of side stitches.
2. Pace Yourself
Start at a comfortable pace and gradually increase your speed. Building up your endurance can help prevent the muscles from becoming overworked.
3. Breath Control
Practice rhythmic breathing techniques, coordinating your breath with your steps. This can help regulate your breathing and minimize the risk of side stitches.
Additional Tips
For persistent or worsening side stitches, it may be worth consulting a healthcare professional to rule out any underlying issues. If a side stitch occurs while running, stop, take a deep breath, and hold it while forcing your stomach out. This stretches the cramping muscle and reduces the pain. Most importantly, listen to your body and stop when necessary to avoid further discomfort.
Experience from a Long-Term Runner:
A runner with 20 years of experience shares that taking deep breaths through the nostrils and holding them can effectively alleviate a side stitch. They rarely experienced side stitches during regular runs but noted a higher occurrence during marathons, especially when running at a slower pace. This incident occurred when they were pacing their wife at a slower marathon pace, leading to the discomfort.
Conclusion:
By implementing these strategies during and after a run, you can effectively manage and prevent side stitches. Always prioritize your health and listen to your body to ensure a comfortable and enjoyable running experience.