How can I avoid getting side stitches when I run?

Many runners and other athletes experience short, sharp pain from a point just below their blinds. These frequently debilitating convulsions are known as side stitches or, more formal, transient abdominal pain related to exercise (stages). Side stitches can literally bring athletes to their knees, but the pain can be relieved by rest, self -displaying the diaphragm area and careful stretching. Side stitches can also be largely prevented by the correct heating technique, dietary changes and changing the cross -country mechanics.

Side stitches are not caused by excessive accumulation of gas or lack of oxygen into the thoracic muscles. The side stitches are mainly caused by a spasing membrane, a muscle that helps in breathing and maintains the internal organs separated from the chest cavity. When you breathe, the membrane moves down, which is an action that tends to stretch ligaments attached to it. Normal exhalation causes the diaphragm to rise, and innergans to it, especially the liver, are more relaxed. This PRDOES should continue without failure throughout the runner session.

The problem begins with gravity. The internal organs of the runner are naturally downloaded by gravitational force, but the membrane is mechanically pulled up during breathing. If the runner's leg strikes the ground at the wrong point in the respiratory cycle, the membrane moves up when the ligaments are attached to it. This stretching of the ligaments, especially on the right side of the runner, where the liver is attached, can be very painful. The membrane can go into a cramp because its normal cycle was disrupted by the shock of the running leg. Pain generated by both stretched ligaments and spasmodic membrane form side stitches.

Treatment of side stitches after development is often a matter of relaxation and stretching. If the runner can press several fingers under his or rib cage, stretched ligaments can often be manipulated back into a healthier state. Using deep respiratory techniques, also known as abdominal breathing, should also end the membrane after a few minutes. Experts suggest that they throw away a strong breath through Hoary Lips, as if they were thrown out candles of their birthday cake. Avoid shallow breath that tends to maintain a membrane captured in a state of limbo.

prevention of side stitches in the first place may include some changes in running routine. Drinking enough fluids before the end can keep the muscles hydrated and reduce the chances of cramps. There should also be at least two to three -hour gaps before the end. The stretching exercise before the race should include some slow movements on the side on the side of the ties in the abdomen attached to the diaphragm.

Many side stitches are caused by a running technique used by approximately 30% of all runners. Most runners have a preferred leg that corresponds to exhaling. Most runners exhale at the same time, their left legs hit the ground. The internal organs on the left side of the body are generally smaller, which means that the chances of an outstretched ligament causingSide stitches or convulsions are minimal. However, the liver is a relatively heavy organ placed on the right side of the body. If the runner favors his right leg at exhale, the shock from the foot strike and the position of the diaphragm can trigger the side stitches.

The solution to avoid side stations may be a matter of re -evaluation of running style to avoid exhaling because the right leg hits the ground. Changing the preferred leg from right to left can the runner prevent the tension on the abdominal ligaments that often trigger the side stitches.