SIDE STITCHES - Common complaint among many runners, especially new runners. Symptoms - Sharp pain on their right side, immediately below the ribs. What is it? - Side stitches are muscle spasm of the diaphragm, a muscle associated with breathing. More specifically, they are a spasm of the ligaments that support the diaphragm. Like other muscle cramps or spasms,occur from the strain and fatigue associated with the increased workload of breathing from exercise. Mechanics / Causes - The action of the diaphragm is like an accordion. When we inhale, we move air into the lungs, and the diaphragm moves down. Conversely, when we exhale, we move air out of the lungs, and the diaphragm moves up. Also related to running posture. Found frequently in runners that slouch over or hunch their backs while running. The poorer the form, the more severe the side stitches. Breathing deeply (belly breathing) while running reduces the stress on the diaphragm and can help relieve side stitches. Out of rhythm breathing or breathing only when dominant leg hits ground can also cause side stitches. Tips to prevent – • Rule out any medical issues like Asthma or allergies • Warm up thoroughly and then gradually increase your run pace • Adequate hydration • Practice deep belly breathing • Strengthen core muscles • Don’t eat immediately before a run • Slow down your run pace until you are conditioned.
Posted on: Fri, 17 Oct 2014 07:35:30 +0000
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