How To Prevent & Deal With A Side Stitch While Running
If you've ever experienced a side stitch while running, you know how uncomfortable and painful it can be. A side stitch is a sharp pain or cramp that is typically felt in the lower rib area on one side of the body. While the exact cause of side stitches is unknown, there are several things you can do to prevent and deal with them.
Warm-up properly - One of the most common causes of side stitches is a lack of warm-up before running. Make sure to start with a few minutes of light jogging or walking before you start your run to get your body warmed up.
Watch your breathing - Shallow and rapid breathing can increase your risk of side stitches. Instead, try to take slow, deep breaths while running, inhaling and exhaling from your belly instead of your chest.
Be mindful of your diet - Eating too close to a run can cause digestive issues that lead to side stitches. Avoid large or heavy meals before running and wait at least an hour after eating before starting your run.
Stay hydrated - Dehydration can also increase your risk of side stitches. Make sure to drink plenty of water throughout the day and especially before and during your run.
Slow down or take a break - If you do feel a side stitch coming on, try slowing down your pace or taking a break to walk for a few minutes. This can help relieve the pain and prevent it from getting worse.
Stretch it out - If you do experience a side stitch, try stretching the affected area by bending forward and pressing on the area with your fingers. This can help relieve the pain and prevent it from returning.
In conclusion, side stitches are a common and uncomfortable issue that many runners face. However, by taking steps to prevent them, such as warming up properly, watching your breathing, being mindful of your diet, staying hydrated, and taking breaks when needed, you can minimize your risk of experiencing them. And if you do happen to get a side stitch, stretching the affected area and slowing down your pace can help alleviate the pain and prevent it from getting worse.