As runners, we run in heat, rain and fog. We run with blisters and black toenails, headaches and knee and hip aches. But, one thing we won’t run through is that pesky SIDE STITCH. That sharp, stabbing pain that hits below the ribs can stop us in our tracks. Although the exact cause of side stitches is unknown, physicians will agree that the diaphragm, a sheet of muscle that extends across the bottom of the rib cage, plays an important role in breathing. Just like your leg muscles, your diaphragm can fatigue and cramp when put under too much stress. That’s why side stitches tend to strike beginner runners or those stepping up pace or distance. The good news is that there are a variety of effective strategies that can help prevent this common problem.
Shore Up Your Core
Performing just 10 minutes of core-strengthening exercises like planks three times a week (or practicing yoga or Pilates on a regular basis) can strengthen weak diaphragm muscles. This training makes them more resilient to fatigue and less likely to cramp. Bonus: A stronger core will also help you run more efficiently and reduce your overall vulnerability to injury.
Fuel Wisely
What and when you eat before a run may contribute to side stitches. If your body is still digesting food, there will be less blood flowing to the diaphragm, which can induce spasms. Foods that are high in fat and fiber take longer to digest, and so should be avoided one to two hours before you run. Studies have also found that fruit juices and beverages that are high in sugar can contribute to stitches. So consider keeping a log of the foods and drinks you consume pre-run and when you experience a stitch so you can recognize triggers.
Warm Up
Going from standing to a full sprint may save you time on the watch, but it can create irregular, rapid-fire breathing patterns, which can leave you bending over in pain. Invest in two to three minutes of brisk walking, and then gradually work into an easy running effort before launching into your planned workout pace.
Increase Your Breath
If breathing is too shallow, it doesn’t provide adequate oxygen to working muscles, including the diaphragm. Inhaling and exhaling fully and deeply can help reduce the occurrence of side stitches. Run like a swimmer with efficient breathing patterns that are in sync with your body. Swimmers can only breathe when their faces are out of the water (obviously), so they focus much of their time learning their breathing tempo and matching it to the rhythm of their stroke. Runners can benefit from the same technique by matching their breathing to their strides—inhaling for two to four strides and exhaling for the same. The faster the pace, the shorter the sequence. This can not only prevent stitches, but also improve the efficiency of your oxygen transport. Plus, it’s a great way to keep in touch with your running effort levels without a watch
Slow down and exhale to release the stitch
If you still get another side stitch, implement this strategy and it will go away in seconds (I promise). Slow your pace and exhale as the foot on the opposite side of the stitch strikes the ground. This doesn’t mean every time that foot hits the ground, but as you exhale, do so in sync with that opposite side. When you exhale, you use the muscles of your diaphragm When this happens in unison with your foot striking the ground, the impact forces travel up the body and through your core (your side too) and exacerbate the muscles in spasm creating that stitch. When you change the side of the landing forces to the opposite side, the tension causing the stitch releases. For example, your stitch is in your right side. You slow your pace, and exhale as your left foot is hitting the ground. Voila! Side stitch is history and you’re running without swearing once again.
Source: FuelRunning
