When we’re in the zonerunning, nothing can stop us.
Except, perhaps, the dreaded side stitch.
That sharp pain in the side has the potential to bringanyworkout to a screeching halt.
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Heres everything it’s crucial that you know about the dreaded runners stitch.
What is a side stitch?
It is most common in the upper abdomen, just below the rib cage.
As for how long it lasts?
This can vary for each exerciser, so theres no real expected duration.
What causes side stitches?
There have been a few differing schools of thought on the why behind side stitches.
There have been a few theories, though.
But this didnt explain the sharp or stabbing feeling, nor why it occasionally happens in the lower abdomen.
Theres supposed to be a bit of space between those two layers, which allows everything to function smoothly.
But when theres friction between those two layers and that bit of space decreases, the membranes rub together.
Andthatswhen we experience the gasping pain of that darn side stitch.
This can happen after youve just eaten a decent-sized meal or if you drink a lot of sugary beverages.
Its also possible that poor posture can play a role, too.
How can you avoid getting a side stitch?
And there are a few ways to do so.
Sugary drinks and fatty foods may irritate that abdominal lining, which can also cause a side stitch.
How you hydrate during your workout is also important to avoiding a side stitch.
While staying hydrated is paramount to performance, pacing yourself is vital.
Dont chug, says Dr. Marko.
Take small sips to maintain hydration without filling up your stomach.
Another potential way to ward off the stitch?
Work on yourstrength training, especially in your core region.
Can dehydration cause side stitches?
That doesnt mean that hydration doesnt matter at all, though.
How can you get rid of a side stitch?
Still, there are some side stitch treatment ideas that can help you feel better.
If youd rather not stopand the pain is not so bad that you cant continueDr.
Morton says the first step is to slow down.
Take deep breaths and press on the area, he says.
Bend forward and then lean toward the unaffected side to stretch the affected side, says Spargo.
To complete this stretch, stand with your feet shoulder-width apart.
Hinge forward at your waist and release your body into a forward fold.
Your hands should be reaching toward your feet or the ground.
Walk them out slightly so that your spine is extended.
Next, walk both hands toward the unaffected side.
You should feel the stretch in the side of your abdomen.
you’re able to also lie on your back with your hips elevated, she says.
Are side stitches bad?
It could be detrimental to performance, says Spargo.
But the pain is benign.
Side stitches themselves are not usually cause for concern, but therearemore serious conditions that mimic ETAP.
So, when should you see a doctor?
Additionally, side stitches should not be happening ineveryexercise session.
And if the pain comes on without exercising, then its likely not a side stitch youre dealing with.
Schedule an appointment with your physician to rule out a hiatal hernia,constipation, or other GI issues.
Also,appendicitiscan at first feel like a side stitch.
Unfortunately, the majority of us will encounter a side stitch in our lifetimes.
See more from SELFs Guide to Running package here.
