If you experience side pain while running and can no longer continue, it’s important to know how to prevent side stitches while running. Stay with Saed News for more details.
There has been little research on side pain during running. However, many of us have experienced sharp pain in the side area during different phases of exercise. Today, side pain is recognized as a transient abdominal pain related to physical activity. Side pain often occurs in the mid-abdomen, predominantly on the right side more than the left. Younger individuals are more likely to experience side pain, and physical fitness can somewhat prevent it; however, side pain still occurs in many well-trained people. The exact cause of side pain during running is not fully understood, but three theories exist:
One theory suggests a reduction in blood flow to the diaphragm, leading to insufficient blood supply to the area and causing pain.
The second theory attributes the pain to the pressure exerted on the ligaments extending from the diaphragm to the organs, with their up-and-down movement during exercise.
The third theory, which might be the most accurate, suggests that side pain is caused by the friction between the two membranes of the diaphragm rubbing against each other, leading to pain from the friction. The outer layer connects to the abdomen, while the inner layer covers the internal organs (liver, stomach, and spleen). There is a lubricating fluid between these two layers that allows for their movement during twisting motions. Dehydration reduces the amount of fluid between the membranes, increasing friction. Additionally, stomach expansion due to overeating or excessive water intake compresses these membranes together.
In some cases, individuals experience pain in their side area (side stitches). Since many organs are gathered in this area, the pain can have different causes, but one of the most common issues in this region is kidney diseases. In some instances, individuals experience severe pain in their lower back and have trouble determining whether it’s back pain or side pain, often confusing the two. It’s important to note that back pain occurs on both the right or left side of the back, while side pain typically appears along the sides. Kidney problems can be categorized into different issues, with kidney stones being one of the most common causes. If side pain is accompanied by fever, chills, frequent urination, and burning urination, it may indicate kidney stones. In some cases, pain may be due to an inflamed appendix. In such cases, the doctor needs to perform necessary tests and diagnoses, including ultrasound, to determine the exact condition.
Those who have recently started exercising are more prone to experiencing side pain. These individuals tend to breathe rapidly and shallowly, placing undue pressure on their abdominal muscles before they’ve had time to adapt to the physical activity.
Do not eat 2 to 3 hours before exercising.
Avoid dehydration.
Drink small sips of water during activity to prevent stomach expansion and excessive fluid intake.
Bend forward and massage the painful area.
Hold the painful spot and take a deep exhalation.
Tighten your stomach with a cloth.
Have you ever been running and suddenly experienced a sharp side pain? This is actually a cramp or spasm caused by the pressure from the up-and-down movement of your diaphragm while running, which presses against your liver. This pain is common for runners and may persist throughout the rest of your workout. With these 4 steps, you can outsmart that painful side stitch:
Stretch before running: Your diaphragm is a muscle that should be stretched just like your hamstrings! To prevent side pain, do this simple stretch every day: Raise your right hand and lean your torso to the left, holding the position for 30 seconds. Repeat on the other side.
Pucker your lips: To prevent side pain before it occurs, focus on your breathing pattern. Ensure you’re breathing in and out through your mouth while running, jogging, or walking, and never hold your breath. A popular technique to prevent or reduce side pain during a cramp is pursing your lips while breathing, as it helps you focus on deep breathing.
Stay hydrated: Drink plenty of water before and during your workout. You need 0.1 to 0.2 liters of water for every 15 minutes of exercise. Dehydration reduces oxygen in your muscles, making even an easy workout seem challenging.
Keep pre-workout meals small: Avoid heavy meals at least three hours before exercising. If you need a snack for energy, have a light snack an hour before your workout. Too much food in your stomach puts pressure on your diaphragm, leading to side pain as you begin exercising.
Allow for Proper Digestion: Eating fatty foods before exercising causes heaviness in the stomach, which in turn puts pressure on the diaphragm. Additionally, high-fiber foods can cause digestive issues like nausea and stomach pain. Ideally, the time between eating and running should be at least one to two hours. If you must eat, go for small, easily digestible foods.
If you experience side pain, first press on the spot where you feel the pain, then change your breathing pattern. Take deep breaths to allow the diaphragm to move down. Hold your breath for a few seconds, and then exhale forcefully. Try exhaling when you place your left foot on the ground.
Listen to Your Breathing During Exercise: Side pain often occurs due to improper breathing rhythms. Therefore, at least during the first part of your workout, pay attention to your breathing and focus on it.
Strengthen Your Internal Abdominal Muscles: Strengthening the internal organs and transverse abdominal muscles beneath your six-pack helps reduce and minimize side pain and abdominal wall discomfort. Strengthening these muscles provides support to your internal organs and reduces pressure on your diaphragm. You can strengthen them by contracting your muscles and tightening your stomach while engaging in various exercises.
I hope you found this exercise therapy content helpful and can share it with those you care about. For more valuable content, you can visit the Lifestyle section of Saad News. Thank you so much for your continued support!
