Health Tips : Side-Stitch Prevention?

By Winston Salem in : Fitness Tips // Sep 6 2010

Almost all individuals experience a side-stitch, which is a sharp pain in the side of the abdomen, when they exercise. the accurate cause of these side-stitches may differ from person to person.

This condition, technically referred to as exercise-related transient abdominal pain, is often associated with a muscle spasm in the diaphragm.

A number of research indicates that the amount of food eaten prior to exercising may influence the occurrence of side-stitches.

Side-stitches can occur with any kind of exercise, but seem to be most widely associated with jogging and running.

Some of the following tips may to help lower the frequency at which side-stitches occur

• Delaying exercise or activity for a longer period after eating, if your side stitches occur when you exercise after eating.

• Sticking to long, low intensity workouts, in lieu of quick, high intensity ones.

• Warming-up and gradually choosing up workout pace may help prevent side stitches, regardless of exercise intensity

• Building stretches of speed intervals into your workout in order to strengthen your abdominal muscles and diaphragm. Some believe weak abs and diaphragms cause side stitches so making them stronger may help to prevent side stitch occurrences.

• Continuing to workout at an even pace; some scientists found that individuals with better aerobic fitness tend to get fewer side-stitches. Accordingly, the more you build up your endurance and cardiovascular fitness, the less likely you are to wind up with a side-stitch.

• Avoiding shallow breathing; instead taking slow, deep breaths during exercise.

When these avoidance strategies fail to help, and you do get a side-stitch, slowing down and breathing deeply is one way to alleviate the pain.

Two other things you can try are – (1) bending over while tightening your stomach muscles a few times; and, (2) applying pressure to the area with your fingers, giving yourself a sort of “pressure massage” where the pain is.

For this, try pushing your fingers deeply into your stomach in a spot just below your right ribs, while pursing your lips and exhaling as hard as you can.

Simply grunting loudly while breathing out might also help, as could slowing down until the pain is gone.

Occasionally, side stitches might come from an allergy or intolerance to wheat or dairy products. Side stitches may occur up to 24 hours after eating or drinking something that contains this product.

To see when this applies to you, you may want to keep record of your meals, snacks and physical activities and see when your side stitches occur after eating a specific food or food group.

Side stitches may also be mistaken for pain in the heart caused by lack of oxygen.

When the pain comes from beneath the breastbone, or radiates down your left arm, makes you out of breath and comes from exercise or strenuous physical activity, your best bet would be to see a health care provider as soon as possible.

———