Running is a popular sport enjoyed by many people, who often engage in running exercises in the morning or evening. However, sometimes runners may experience a phenomenon called "side stitch" during their runs. Can you continue running when you have a side stitch?
Why Do Side Stitches Occur?
A side stitch, also known as exercise-related transient abdominal pain (ETAP), refers to the pain felt in the chest or rib area during running. It is caused by spasms or cramps in the muscles involved in breathing. Lack of physical activity, cold weather, and excessive sweating leading to low sodium levels in the body can all cause side stitches.
Can You Continue Running with a Side Stitch?
If the side stitch is not severe, you can take a short break to alleviate the pain or change your breathing pattern. After a few minutes, you can resume running without causing significant impact on your body.
How to Relieve Side Stitch Pain?
Massage the Affected Area
When experiencing a side stitch, you can stop running and place your hand on the affected area. Rub the area gently as you breathe. Applying pressure and massaging the area can help stretch the diaphragm, which contributes to pain relief.
Deep Breathing
When you have a side stitch, you can change from shallow to deep breathing. Exhale slowly and deeply, exerting force outward to inhale a large volume of air. This helps meet the oxygen demand during exercise and relaxes the respiratory muscles, effectively eliminating the pain. Rapid and shallow breathing may strain the ligaments on the diaphragm, so slowing down the breathing frequency can relieve the pain and help the body return to normal as soon as possible.
Deep Breathing with Breath-Holding
When experiencing a side stitch, you can also try deep breathing with breath-holding. Apply pressure or tap the painful area on both sides of the chest or under the ribs, then take slow and deep breaths. Repeat this process several times to gradually relax the respiratory muscles and alleviate the spasm.
When Should You Stop Running with a Side Stitch?
If the pain caused by a side stitch is severe and cannot be alleviated by changing breathing patterns or massaging the area, it is best to stop running and drink a cup of warm water or lie down to relax. Running in this condition may cause harm to the body and not achieve the desired exercise effect.
What to Do When You Have a Side Stitch?
Slowly Walk for Five to Six Hundred Meters
When experiencing a side stitch during a run, you can stop and walk slowly, which is the fastest and most effective way to relieve the symptoms. Usually, walking for five to six hundred meters can make the side stitch disappear.
If you do not want to slow down, when you feel pain in the left side of your ribs while running, exert a little force to make your body lift forward when your right foot touches the ground, and lightly touch the ground with your left foot. If the pain is on the right side of your ribs, exert force with your left foot to make your body lift forward when running and lightly touch the ground with your right foot. In short, exert force on the side that is not in pain.
Stop and Massage the Affected Area with Your Hand
When experiencing a side stitch, you can immediately stop running and place your hand on the affected area. Rub the area gently as you breathe. Applying pressure and massaging the area can help stretch the diaphragm, which contributes to pain relief.
Stop and Take Deep Breaths Quickly
When experiencing a side stitch, you can change from shallow to deep breathing. Exhale slowly and deeply, exerting force outward to inhale a large volume of air. This helps meet the oxygen demand during exercise and relaxes the respiratory muscles, effectively eliminating the pain. Rapid and shallow breathing may strain the ligaments on the diaphragm, so slowing down the breathing frequency can relieve the pain and help the body return to normal as soon as possible.
Stop and Take Deep Breaths with Breath-Holding
When experiencing a side stitch, you can also try deep breathing with breath-holding. Apply pressure or tap the painful area on both sides of the chest or under the ribs, then take slow and deep breaths. Repeat this process several times to gradually relax the respiratory muscles and alleviate the spasm.
When experiencing a side stitch on the left side of your abdomen, you can raise your left arm and stretch it to the right side, taking a deep breath and holding it for a few seconds. If you feel that the pain has not fully subsided, repeat the process a couple more times. If the side stitch occurs on the right side, follow the same method.
Stop and Drink a Cup of Warm Water
When experiencing a side stitch, if conditions allow, you can drink a cup of warm water, which will provide noticeable relief. If you still feel pain, you can lie down and let your body relax. Usually, the pain will subside within a few minutes.
What to Do When a Friend Has a Side Stitch?
If a friend experiences a side stitch while running, you can take advantage of their unawareness and pat or clap on their back, usually on the upper back or lower back. Make a loud sound or shout to startle the person with the side stitch, and then the discomfort will usually subside.
How to Prevent Side Stitches?
1. It is best to warm up before running, and when starting to run, accelerate gradually instead of running too fast.
2. Avoid running immediately after a meal. It is best to wait for half an hour to an hour before running.
3. During running, try to breathe through the nose instead of the mouth. Diaphragmatic breathing is more effective in preventing side stitches than chest breathing.
4. Avoid running with a bent posture, as it may trigger side stitches. This posture can irritate the nerves connecting the abdomen, leading to more pain.
