Health Tips : Side-Stitch Prevention?
Nearly all individuals experience a side-stitch, which is a sharp pain in the side of the abdomen, when they exercise. the precise cause of these side-stitches may vary 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 few 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 slowly and gradually picking up workout pace might 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 abdominals and diaphragms cause side stitches so making them stronger may help to prevent side stitch occurrences.
• Continuing to workout at an even pace; some researchers found that people with better aerobic fitness tend to get fewer side-stitches. Thus, the more you build up your endurance and cardiovascular fitness, the less likely you’re to wind up with a side-stitch.
• Avoiding shallow breathing; instead taking slow, deep breaths during exercise.
If these prevention 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 several times; and, (2) applying pressure to the area with your fingers, giving yourself a sort of “pressure massage” where the pain is.
For this, attempt 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 if this applies to you, you might want to keep record of your meals, snacks and physical activities and see if 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 under 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 healthcare provider as soon as possible.
———