When running for a long time or too fast, many people may experience severe abdominal pain, commonly known as "side stitches". What are the causes of side stitches during running?
Inadequate warm-up activities
Inadequate warm-up activities before running can cause the body to be in an incomplete flexible state, leading to an imbalance of internal airflow and the occurrence of side stitches.
Incorrect breathing technique
When running, if deep and long breaths are not utilized, breathing becomes too fast and shallow, causing continuous and rapid contraction of the breathing muscles. This results in insufficient relaxation over a long period of time and leads to side stitches.
Spasms of the chest wall breathing muscles
During cold weather or excessive sweating, a low level of sodium chloride in the body can easily lead to side stitches. This is mainly due to spasms of the chest wall breathing muscles, slight displacement of the small head joints of the ribs, and the costochondral joints. When the ribs are lifted forward and upward during breathing, the spastic intercostal muscles are pulled, intensifying the side stitches and causing severe pain.
How to prevent side stitches during running
1. Avoid drinking beverages with high sugar content before running, and wait at least two hours after eating before running.
2. Do some stretching exercises before running and warm up before exercising.
3. Close your mouth while running and breathe only through your nose. Pay attention to deep breathing to reduce the pressure on the diaphragm and provide sufficient oxygen for the body and muscles.
4. Take a deep breath first while running, then exhale forcefully to expel the air in the lungs. Relax your shoulders and arms while exhaling.
5. Do not bend over while running, as this posture can stimulate the nerves connecting the abdomen and intensify the abdominal pain.
How to alleviate side stitches during running
1. When experiencing abdominal pain due to side stitches, it is best to stop running and not sit down immediately. Instead, walk slowly and gently rub the painful area with your hand. Do not apply too much pressure, and follow the rhythm of your breathing.
2. When experiencing side stitches, take deep breaths through both the mouth and nose, and slightly lean the upper body forward without bending over or arching the back too much. After three to five breaths, the situation should improve.
3. Apply strong pressure to massage the Neiguan acupoint, located about 6cm from the lifeline on the palm side, and the Waiguan acupoint on the opposite side of the hand. While massaging, take deep breaths and twist the body left and right. This can effectively relieve side stitches.
