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Search for: Search. Results Get Your Results. Join us on social. The theory is that a stitch happens when this protective system goes wrong and there is friction between the layers. Since the lining is attached to a nerve called the phrenic nerve, which refers pain to the shoulder tip region, this may explain why some people get shoulder tip pain with a stitch. It's thought one factor that can lead to friction between the layers is pressure from the inside the body when organs, such as your stomach, are very full and swollen.
But it can also happen when the amount of fluid in the space between the two layers drops. This can happen after drinking concentrated fluids such as sugary drinks, Dr Morton says. In experiments where people are given such drinks, like fruit juice or soft drink, and then asked to exercise "everyone sort of keels over left, right and centre with a stitch", he explains. Sports drinks, which are about 6 per cent sugar compared to about 11 per cent for fruit juice , don't have this effect.
In fact, they are no worse than water at bringing on a stitch. Sugary drinks also reduce the rate at which the stomach empties its contents into the intestines, which may have a "double whammy" effect, leading to bloating and further friction through direct pressure.
While high fat foods also slow the emptying of the stomach, and hence help to bring on stitches, they're less frequently eaten before exercise than high sugar food and drinks. This fits with the general finding that people tend to grow out of stitches "probably because the nature of our tissues changes as we age", he says. I used to get them just walking around. It probably just indicates I'm growing old We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the lands where we live, learn, and work.
Often it leaves you with no choice but to slow down or stop. But what causes a stitch and is there anything you can do to prevent or stop one? There's most evidence for these: 1. There's less evidence for these, but they're still worth a try: 5. If you do get a stitch, you might find the following techniques can bring relief: Deep breathing Pushing or stretching the affected area Bending over forward.
That said, some activities are more likely to trigger stitches or make it more likely to get one while running. Eating a heavy meal high in fat or drinking beverages high in sugar less than 1 or 2 hours before running may also lead to side stitches. This can result in pain and discomfort in the abdomen. Finally, shallow or chest breathing may contribute to a side stitch. When you take short, shallow breaths, your muscles may not receive enough oxygen and become fatigued more easily during a run, leading to cramps associated with a side stitch.
Shallow breaths may also put more stress on the muscles and ligaments around the diaphragm, causing nearby muscles to work harder to compensate for this added stress from the lack of movement of the diaphragm.
Belly breathing, aka diaphragmatic breathing , requires you to slow down and bring focus to your breath. When you get a side stitch, pause your exercise and take a few belly breaths. Inhale and exhale fully and deeply. Stretch your arms overhead and then over to the side of the stitch. Hold this position for 30 seconds. Locate the stitch and place your hand in the location where you feel the stitch coming on. Push on the area while inhaling.
Each time you exhale, push a little deeper into the painful spot. Do a proper warmup before running that involves dynamic movements to stimulate blood flow and prep the muscles to work. Niemczyk recommends a warmup that includes reaching activities and rotating your trunk to prepare the tissues surrounding the diaphragm.
This includes avoiding heavy meals or drinking large quantities of fluids 1 to 2 hours before a run, as well as limiting or avoiding drinks with highly processed sugar content. Consider following a training plan geared toward your current fitness level. You should allow at least one and a half hours after eating before you begin exercising.
Since the most likely explanation for the stitch currently, is the irritation of the lining of the peritoneum, limiting your food and drink intake before running will be most important. Ensuring you are well hydrated before beginning your training session will also help. This requires drinking lots of water in the 12 hours before exercise. Then in the two hours before, just drink small amounts to make sure you do not bloat or need to go to the toilet during training, or worse, a race or match.
Going from relaxed, straight into a fairly high intensity run may also result in a severe stitch in a matter of minutes. So, begin with a warm up and build the intensity gradually. This will optimise your workout and reduce the chance of a stitch. If you breathe regularly and efficiently you can synchronise the breathing rate with your strides.
So breathe in for two or three strides and out for two or three strides. If your stride rate changes, your breathing rate should change with it. If a stitch does occur, usually it will ease if you stop or reduce the intensity of the activity.
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