I am sure we all have this moment when powering our way through a run or even a workout and just like that bang suddenly, we are gripped with a stabbing pain that threatens to bring all that great efforts to a grinding halt. very familiar right? A stitch is a pain in the side for many of us with 45 per cent of exercisers claiming to experience it at some time. If you are one of them our guide to stitch-avoidance is a must:
WHAT REALLY CAUSES A STITCH?
That’s something we don’t really know, according to several top sport Drs and GPs, Stitches are harmless but can be very painful and no end of theories have arisen about causes and cures for them.” Among the suggested causes are that a stitch arises due to a lack of blood supply to the diaphragm, shallow breathing, gastrointestinal distress or strain on the ligaments around the stomach and liver. But the most popular theory is that a stitch is triggered by irritation of the parietal peritoneum, the membrane corset that wraps around your abdominal area. During exercise, your trunk muscles become tired and your back muscles over-engage to compensate, pressing on nerves felt in your abdomen, side or shoulders.
EAT AND DRINK:
Consuming large amounts of food or liquid within the two hours before exercise has been linked to some stitch pain. Some GPs as suggest making sure you’ve left enough time for food to be digested is essential, but often overlooked, while dehydration is thought to trigger a stitch in some people, consuming the wrong sort of fluids can also cause it. Avoid fruit juice, too. A 2012 study at Manchester Royal Infirmary found that drinking fluids before exercise was associated with side stitches and that fruit juice seemed to cause them most often, while water and sports drinks had less of a negative impact. McGrattan says some people get a stitch when consuming gels and sports drinks, so find one that suits is crucial.
STRETCH AS YOU RUN:
Grabbing your side in a grimace as a stitch strikes is no bad thing as it simulates a stretch that could relieve the problem. This might sound strange, but you will find some people stop to touch their toes or even run with their hands on their heads and find it helps. Stretching the affected side or bending forward can also help relieve the muscles in the back that are pushing on the nerve that’s causing the pain.
THERE IS ALSO BREATHING
I would suggest to Slowing down your breathing or adopting a deep and rhythmic breathing pattern has been found to relieve the pain of a stitch, if your stitch is on the right side, then try to slow your pace and exhale as your left foot hits the ground, should be able to eases the stitch .
This blog is updated by Tranquillity 360 fitness personal trainers, as well as other guest bloggers.