The weather is nice, which means some have been running outside more frequently. I have noticed some difficulty increasing my distance when running due to a very sharp pain under the rib cage that stops me from running. I can’t seem to run through it either.
I did a bit of research and talked to some of the physicians in our practice about this problem. Apparently it is more common than I realized!
So what is this pain in the side?
According to the Australian Sports commission, these cramps are described as “a sudden, tight and intense pain that most commonly occurs in the muscle group directly involved in the exercise task.” I.e. the diaphragm, calf, and/or hamstrings.
How can I prevent this from happening?
Side stitches commonly happen in beginner runners, but don’t stop running or working out! We can help you though this with some helpful tips.
Runner’s world magazine had an article about how to beat side stitches. They suggested the following:
- Core exercises: “10 minute core strengthening exercises can help strengthen the weak diaphragm muscles, making them more resilient to fatigues and less likely to cramp.”
- Watch what you eat: certain foods can take longer to digest which pulls blood from your diaphragm and may induce spasms. Try to not eat shortly before a race.
- Warm up: “Not giving yourself a proper warm up can create a rapid-fire breathing patterns.”
Which leads us to their last point…
- Increase your breathing: “Inhaling and exhaling fully and deeply can help reduce the occurrence of side stitches. Research shows that breathing “faster”- as in, inhale for two steps, exhale for one set- increased the depth of breath.”
I also spoke with one of our physicians and he gave me some pointers to help with this.
- Stay hydrated.
- Stretch before play or activities
- Don’t exercise to exhaustion
- Maintain a strong core.
So don’t let side stitches slow you down. Conquer it!
Author Stephanie Jones, AT
Kansas City Bone & Joint Clinic
Source and more information: Runners world and AUSport.gov