Side stitch, which is also known as side ache or side cramp, is an intense stabbing pain that occurs right under the lower edge of the ribcage. It is usually experienced while exercising. This debilitating pain usually occurs on the right side and restricts your movement for a while. This pain can range from a small cramp to a sharp stabbing sensation. Side stitches occur frequently in beginner runners than expert runners. Influenced heavily by breathing, side stitches can also be caused due to improper blood flow. If a side stitch does not fade away after running, then it needs immediate medical attention.
The most definite cause of side stitches is uncertain and still under speculation. However, it is strongly believed to be the effect of irregular breathing and increased blood flow. Irregular or fast breathing causes improper blood flow, which causes the diaphragm to cramp. This further results in a pull of adjoining muscles, causing a tugging sensation under the ribs. Imbalance of electrolytes in the blood might also cause side stitches to occur.
Other major beliefs include the stretching of visceral ligaments due to repetitive vertical movement of the body as well as the irritation in the inner cavity of the abdomen.
Consuming heavy diet before a run is a terrible idea since the flow of blood will be concentrated on digesting the food. Have a light breakfast that is low in fiber and fat. Do not drink juices that are high in sugar content.
Do warm ups regularly to tone your body and make it more resilient to failure and cramps. Breathing exercises, yoga, and pilates are excellent ways to warm your body up before a run as they help in controlling untroubled breathing while running. A proper warm up also helps strengthen your muscles.
In order to avoid side stitches during running, it is important to control your breathing patterns according to your pace. Learn to match your breathing along with your strides. Focus on your breathing patterns to improve the efficiency of oxygen transport in your system.
The stronger your upper body is, the lesser side stitches you develop. Exercise regularly to keep your upper body fit and strong. This helps in maintaining the proper flow of blood and keeping your muscles firm. Regular exercise helps in strengthening your internal organs and making them less prone to cramps.
Stretching exercises will help in relieving tension in your body. These exercises will also help in free flow of oxygen and blood into internal organs of your body. This results in making your body light and fit for you to run long distances.
