• Skip to main content
  • Skip to secondary menu
  • Skip to primary sidebar
  • Skip to footer

GoAheadRunner

Leave It All On The Track

  • Training
  • Nutrition
  • Gear & Supplements
  • Write For Us: Guest Posts
  • Privacy Policy
You are here: Home / Uncategorized / Dealing with Side Stitches – Tips from a Running Coach

Dealing with Side Stitches – Tips from a Running Coach

February 24, 2023 by Emily Leave a Comment

Even experienced runners can experience side stitches during a long run, which can be both uncomfortable and frustrating. In this article, we’ll discuss what side stitches are, what causes them, and most importantly, how to deal with them effectively.

What is a Side Stitch?

A side stitch, also known as exercise-related transient abdominal pain (ETAP), is a sharp pain or cramp felt on one side of the abdomen during physical activity. It usually occurs just below the ribcage, but can also be felt in the lower abdomen, and may last from a few seconds to a few minutes.

What Causes Side Stitches?

The exact cause of side stitches is not fully understood, but several theories have been proposed. Some experts believe that side stitches may be caused by the stretching of the ligaments that support the diaphragm, which can cause irritation and pain. Others suggest that the pain is due to the buildup of lactic acid in the muscles, or due to the stretching of the abdominal muscles during exercise.

However, one of the most widely accepted explanations for side stitches is the stretching of the peritoneum, a membrane that lines the abdominal cavity. When you run, your diaphragm contracts and moves up and down, which can cause the peritoneum to bounce up and down as well. This movement can lead to friction and irritation, which in turn can cause the pain associated with a side stitch.

How to Deal with a Side Stitch

  1. Slow Down and Take Deep Breaths

If you feel a side stitch coming on, slow down your pace and take deep breaths. Breathe in through your nose and out through your mouth, making sure to exhale completely. This can help to relax your diaphragm and reduce the pain associated with a side stitch.

  1. Change Your Breathing Pattern

Another effective way to deal with a side stitch is to change your breathing pattern. Try breathing out when your left foot hits the ground, as this can help to release the tension in your diaphragm and reduce the pain associated with a side stitch. You can also try breathing through your mouth, which can help to increase the flow of oxygen to your muscles and reduce the buildup of lactic acid.

  1. Massage the Affected Area

If you feel a side stitch coming on, try massaging the affected area with your hand. Apply gentle pressure and massage in a circular motion, focusing on the area just below your ribcage. This can help to relax your diaphragm and reduce the pain associated with a side stitch.

  1. Stretch Your Abdominal Muscles

Another effective way to deal with a side stitch is to stretch your abdominal muscles. Stop running and bend forward, reaching your arms towards your toes. This can help to stretch the muscles in your abdomen and relieve the pain associated with a side stitch.

  1. Stay Hydrated

Dehydration can be a common cause of side stitches, so it’s important to stay hydrated during a long run. Make sure to drink plenty of water before, during, and after your run, and consider carrying a water bottle with you if you’re running for an extended period.

  1. Improve Your Core Strength

Improving your core strength can help to prevent side stitches from occurring in the first place. Try incorporating core-strengthening exercises such as planks, sit-ups, and Russian twists into your workout routine to help improve the strength and stability of your abdominal muscles.

In conclusion, side stitches can be a painful and frustrating experience, but they don’t have to ruin your long run.

Related

Filed Under: Uncategorized

Reader Interactions

Leave a Reply Cancel reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Primary Sidebar

Recent Posts

  • Dealing with Side Stitches – Tips from a Running Coach
  • “The Michigan” – a great workout for speed and endurance
  • Run For Your Life! Finding The Best Running Track Near Me
  • Why Sprint? So Many Reasons!
  • Alex Karwoski – Peloton Rowing’s new instructor

“The Michigan” – a great workout for speed and endurance

Run For Your Life! Finding The Best Running Track Near Me

Run For Your Life! Finding The Best Running Track Near Me

Why Sprint? So Many Reasons!

Alex Karwoski – Peloton Rowing’s new instructor

The Beginner’s Guide To Yasso 800s

Footer

  • Home
  • Privacy Policy
  • DISCLAIMER
  • Write For Us: Guest Posts

Amazon Associates Program

GoaheadRunner.com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. Additionally, GoaheadRunner.com participates in various other affiliate programs, and we sometimes get a commission through purchases made through our links.

Copyright © 2023 · Magazine Pro on Genesis Framework · WordPress · Log in