A side stitch is a cramp or spasm in your diaphragm–a dome-shaped muscle that separates the organs in your abdominal cavity from the heart and lungs in your chest cavity. As you inhale and expand your lungs, the diaphragm sinks down. When you blow out a breath, it expands upward. So far, no problem. But your liver is attached to the diaphragm by two ligaments, and sometimes running or even brisk walking–which can mean almost 200 pounds of force with each foot strike–can yank the diaphragm downward even as it is expanding upward with each exhalation. The result: a sharp twinge below your ribs, usually on the right hand side, where the liver is located. A full stomach can have a similar effect.
No-Stitch Exercise
You can avoid stitches by minimizing stress on the diaphragm. Here’s what experts recommend: Belly Breathe If you consistently take shallow breaths, your diaphragm remains in the “up” position, so your connective ligaments don’t get a chance to relax. Instead, breathe evenly and deeply, drawing air deep into your lungs so your belly rises, your diaphragm dips, and your ligaments get a rest.[pagebreak]Go Easy on the DownhillWalking or running downhill increases the force on your body with every foot strike. Avoid long downhill routes if side stitches are a recurrent problem for you. Eat LightlyAvoid heavy meals for 3 hours prior to your workout. If you need a light snack, have it 1 hour before heading out the door. Continue drinking fluids, however. They leave the stomach quickly and hydrate you, thus helping to prevent cramping. Ease UpSometimes stitches are the result of too much too soon. If you start to feel a stitch coming on, slow your pace and relax your body until the feeling subsides. Gradually increase your effort until you can walk or jog pain-free. Reach for the SkyStretching your diaphragm muscles is as important as stretching your hamstrings. Raise your right arm straight overhead. Then bend your torso to the left. Hold 20 to 30 seconds. Switch sides. Perform this stretch daily. Switch Sides Many people fall into a rhythm of always exhaling as the same leg strikes the ground. For instance, they start inhaling during their left foot strike, and four footsteps later, begin exhaling when their right foot comes down. Consistently exhaling on the same side can contribute to side stitches. Try inhaling one extra beat than you exhale (inhale 1-2-3, exhale 1-2), so you alternately breathe in and out on opposite legs. Rub It OutWhen a stitch strikes, massage or press on the area where you feel pain, while bending forward slightly. If the pain persists, stop exercising, and massage and stretch the area until the cramp subsides. Continue on at a lower intensity. Purse Your Lips A popular method for both avoiding and alleviating side stitches is to purse your lips (as though blowing out birthday candles) while you exercise. No one knows exactly why it works, though it may help you focus on your breathing, especially on deep exhalations and inhalations that allow the diaphragm to move through its full range of motion.
