Runner’s Stitch Cramping Your Style?
Nothing can end a cardio session faster than runner’s stitch — find out how to avoid cramping up during your next run.
By Chris Fraser
Nothing can end a cardio session faster than a good case of Exercise Related Transient Abdominal Pain (ETAP) -- or Runner's Stitch if you don’t have a medical degree. That sharp pain in your side that makes you feel completely out of shape is a little more involved than you might think, and beating it could be easier than just powering through. First things first, let's try to get and idea of what happens inside our bodies that causes this disturbance. A series of ligaments run from the diaphragm to the internal organs, most importantly the liver. As we jog along on the treadmill the organs are constantly being shifted around, causing the ligaments to stretch --especially the liver, which is why the pain is felt on the right side. Essentially this constant stretching of the ligaments causes the diaphragm to spasm.
Now that we have an idea of what causes the sharp pain, let's get an idea of how we can limit or eliminate these stitches. Generally speaking, a runner exhales every second or fourth step, usually exhaling when the left foot hits the ground -- but if you're one of the few that exhales when the right foot hits then you are more prone to stitching. Why? You guessed it, that pesky liver again. The position of your diaphragm on an exhale and the additional weight of the liver bouncing causes excessive stretching of the ligaments, flushing an otherwise perfect run down the toilet. Once you experience the stitch there’s not much you can do except slow the pace to a walk, pushing in and up on the right side of your stomach while taking deep breath relieving the tension on the tendons and stretching out the diaphragm.
So on your next run try to focus on your breathing technique. Make sure you aren’t breathing too shallow, otherwise tendons will never fully contract and you’ll cramp up. Take long deep breaths and try to make the exhales on your left step. Obviously having a big meal in your stomach isn’t the best way to have a successful run. Wait a solid 2-3 hours after you eat before you light up the boilers. Dehydration is a surefire way to cause cramping. Stay hydrated and have a solid stretch session before the run.
Cramping up during a run might not be totally avoidable, but if you focus and listen to your body your next run won’t turn out to be a long walk home.
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