Side stitch, that sharp, piercing pain that hits the side, is a common but often misunderstood experience among runners and athletes. Characterized by a sudden sensation under the ribs, the side stitch can turn an enjoyable workout into a painful struggle. This article explores the causes of this mysterious pain and offers strategies to prevent and manage it.
What is side stitch?
Typically felt on the right side below the ribs, side stitch is a sharp pain that usually occurs during exercise. Although it is a common phenomenon, scientists have yet to determine a single cause, making the point aside puzzling and frustrating. The pain may be severe enough to force you to stop physical activity.
Theories behind pain
Several theories attempt to explain the origin of the side point. One of the most common explanations is tension on the ligaments that support the diaphragm. During physical activity, the diaphragm, which is essential for breathing, moves vigorously. This action can pull on the ligaments that attach it to the stomach, causing pain.
Another theory concerns the internal organs, notably the stomach and liver, which, when running, pull on the diaphragm. Additionally, poor breathing or a lack of oxygen to these organs during intensive exercise could also be a factor.
Side stitch prevention and management
Fortunately, there are strategies to prevent and manage side stitch. Here are some practical tips:
Improve breathing technique: Taking deep, rhythmic breathing can help. Try breathing in deeply through your nose and out through your mouth to maintain optimal oxygen intake.
Proper warm-up: Starting with a warm-up can reduce the risk of pain. A good warm-up gradually increases the heart rate and blood circulation to the muscles and diaphragm.
Avoid eating right before running. Eating heavy meals or drinking carbonated drinks before exercise can increase the risk of side stitches. It is recommended to wait at least two hours after a meal before beginning strenuous activity.
Strengthen the core. Exercises that strengthen the abdominal muscles and diaphragm can help prevent pain by better supporting the internal organs.
Change posture. Keeping the body straight and avoiding leaning forward while running can also reduce strain on the diaphragm and ligaments.
What to do if pain appears?
If, despite these precautions, side stitch occurs, a few techniques can help manage it at the time:
Reduce exercise intensity. Slowing down or walking can help reduce pain.
Deep breathing. Taking deep breaths and exhaling slowly and completely can relieve tension.
Pressure on the painful area. Pressing firmly on the area where the pain is most intense can sometimes help reduce the sensation.
The side stitch
Although the side stitch is a common phenomenon, it remains largely mysterious. By understanding the possible theories behind this pain and following practical tips to prevent and manage it, athletes can improve their comfort during exercise. Efforts to maintain good overall fitness and proper technique are essential to minimizing interruptions due to this frustrating condition.
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