Side pains

05 Jun

I took some time to research the issue a bit further. This page is for me to reference back to, to get myself back on track should the side pains resurface.

About: Sports Medicine – Side Stitch:

Some other ways to alleviate the pain of a side stitch include:

  • Time your eating. Having food in your stomach during a workout may increase cramping by creating more force on the ligaments (avoid eating one to two hours before a workout)
  • Stretching may prevent or relieve a cramp. Raise your right arm straight up and lean toward the left. Hold for 30 seconds, release, then stretch the other side.
  • Slow down your pace until pain lessens.
  • Breathe deep to stretch the diaphragm.
  • Drink before exercise; dehydration can increase muscle cramps.
  • Massage or press on the area with pain. Bend forward to stretch the diaphragm and ease the pain.
  • * If you continue to experience pain, see your doctor.

Women in Sports – Side Stiches: Causes and Cure

In addition, most runners are “footed”. They begin and end a respiratory cycle on the same foot while running, usually in a stride to breathing ratio of 4:1 while jogging and 2:1 while running very fast. As the runner’s breathing then becomes synchronized with his/her stride, exhalation consistently occurs on the same leg. If one repeatedly exhales (causing the diaphragm to move up) when the right foot hits the ground (forcing the organs on the right side of the body to move down), a side stitch may develop.

Wikipedia – Thoracic Diaphragm

Runner’s World – Problem: My side hurts


Posted by on June 5, 2007 in Research, Side Pains


2 responses to “Side pains

  1. Anne

    September 10, 2007 at 8:44 pm

    I have tried everything! from beathing to arm posiion to eating different, and the side stiches still come!!! its been abot 2 years seince they started, and i get them every time i race, what do i do??!!

  2. Running Ragged

    September 10, 2007 at 8:54 pm

    How long do they last? The whole race?

    One of my coaches suggested a lot of stretching in the chest area and also strength exercises.

    I get side stitches ever time I race, I even get them sometimes when I am walking at the mall. I found that the ‘bending over slightly and pressing my fingers into the rib area” helps me. (I only do that during a race, not at the mall lol)

    I also try to watch which foot hits the ground when I breathe in and out. If I have a side stitch on the left then I try to strike the right foot on the ground when I inhale and exhale, that seems to help me most of the time.

    Good luck!

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