Whether you are a seasoned runner or someone just starting out in the game, you may have experienced what is commonly known as a stitch in your side. A stitch is a muscle cramp that occurs on one side of the body. A strong side ache can be enough to stop you in your tracks while running. Learning effective ways to work through the cramp can keep your exercise routine intact.
Causes
It is unclear as to why side cramps occur. One theory suggests that it may have to do with breathing and stress applied to the diaphragm. This is the large muscle the controls inhaling and exhaling. The combination of jarring from running and decreased oxygen may be enough to trigger the cramp. Running puts stress on the legs and they require more oxygen. To compensate, other muscles have less oxygen available.
Breathing Control
A runner can benefit in many ways from controlling respiration. Proper breathing technique will increase stamina and may help prevent side aches. Think of your stomach as a balloon -- when you inhale, make the balloon expand by pushing the abdominal muscles outward. This will draw air deep into the lungs and increase energy. This method will also work the muscles that cause a side stitch. A working muscle requires more oxygen. Expanding those muscles as you breathe will send more blood to that area.
Take a Break
The only way to end a side cramp may be to take a break. This does not mean you have to stop running. Slow down and massage the muscle that is cramping. Massaging the area will increase the blood flow. A few minutes at a slower pace may help you push through the cramp until it subsides. A stitch may also be an indicator that you need to slow down. You may not be getting enough oxygen, and the cramp is your body's signal to let it catch up.
Watch What You Eat
Avoid eating or drinking before your run. You do not want to start with a full, uncomfortable feeling in your stomach. Runners can have a number of digestive problems that go beyond the stitch in the side. Filling up your stomach with water is just as damaging as eating right before your exercise. As a rule, you should avoid heavy meals before running; stick with a small snack such as a banana instead. Drink cold water every 10 to 15 minutes before and during your jog. Reducing the pressure on the digestive tract may help control problems such as side cramps.
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