If you enjoy running on your treadmill or the great outdoors, you may find that you experience sharp pains in your side from time to time. These side aches are often referred to as side stitches, and can be very painful and annoying.
They are the quickest way to ruin your run, can become very irritating. Learning how to manage them is very important if you want to be able to enjoy your runs pain-free.
Simply trying to run through it can cause worse problems, including after effect pain lasting for days. When you start to feel that painful stitch, one of the best things you can do is to slow down your pace, and get rid of the pain as quickly as you can.
To know how to treat them problem, it is important to understand exactly what it is. This pain generally begins from muscles and ligaments in your abdomen.
The pain may be muscle spasming of the diaphragm, or could be straining of the ligaments near your diaphragm and liver area. Regardless of what actually causes them, side aches are usually centered somewhat to the right side, just below the ribs.
In fact, some researchers think that left side pain or centrally located stomach pain, that occurs while running, is caused by different factors than the typical right side stitch. Next time you feel one, pay attention to what side you are feeling it on, and exactly where.
In almost all cases, this pain is related to your breathing. When you are breathing hard for an extended period of time, you may notice that this problem occurs more frequently.
When we inhale, we move air into the lungs, expanding them. This forces the diaphragm and other muscles down.
When we exhale, we expel the air and as the lungs shrink these muscles move back up. Some think rapid moving up and down can eventually cause a spasm of the diaphragm or other related muscles or ligaments.
When your internal organs bounce up and down inside you, this can cause discomfort, and stitches. Sometimes getting your stomach muscles into better shape can help this problem.
Researchers have focused on two primary methods to quickly get rid of this problem when it occurs in the right side of the body. One of the first thing you can do is to change your breathing methods.
The more shallow your breathing, the more likely you may be to have a problem. Evaluate if you are breathing too shallow when you are running or jogging, and do your best to increase the volume of your breath.
The next time you get a side stitch, try slowing down for a few steps and taking in some really deep breaths. Hopefully this will bring you some relief, and allow you to pick up speed once again.
Your posture is another thing to be aware of-it can help to give you the relief that you need. If you tend to lean forward slightly while running, it could be putting too much pressure on your stomach muscles.
The more uphill you run, the more likely you may be to develop a stitch for this very reason. Try leaning forward even more for a few steps and then leaning backward for a few steps.
If this helps, then remember to add this forward and backward leaning to your running every once in a while. It may also help to lean to the left and right on occasion.
The idea is to break up your repetitive running habits that could be contributing to the problem. Make sure that your posture is balanced, and that you are taking in deep cleansing breathes.
Wait at least three hours after eating or drinking before you go for a long run-this can help to cut down on pain as well. Stay hydrated, however, as dehydration can cause cramps.
Try a few different methods and see which once works the best for you. It may be a combination of a few different things. Try working on the strength in your stomach muscles, and mix up your running routine.
The next time you jog on your treadmill, try paying attention to these different things and see the problem is alleviated. With the right techniques, you can say goodbye to painful stitches forever!
Author Resource:-
Tommy Greene has worked and helped people in the health and fitness industry for more than 20 years and recommends the best smooth elliptical reviews.
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