Stomach cramps can cause discomfort in mild instances, and sharp, debilitating pain in severe cases. Runners are one of the most commonly afflicted athletes, with an estimated 40 percent to 50 percent of them experiencing some sort of gastrointestinal issue while running, Rice University reports. You can prevent many types of cramps by changing your eating and drinking habits, but if taking preventive steps doesn't help, consult a doctor to rule out an underlying medical disorder.
Stomach Cramps
Cramps referred to as stomach cramps actually occur in the abdominal region or the side of the abdomen below the rib cage. They are commonly referred to as "stitches" or "side stitches," and occur mostly on the right side of the body, although they can happen on the left or both sides simultaneously. In mild cases, the pain is felt as a dull ache or pulling sensation, while severe stitches result in a sharp, stabbing pain.
Causes
The exact cause of stomach cramps is unknown, but certain conditions contribute to the likelihood they will occur. These conditions include dehydration, eating too much too soon before running, and improper breathing. It was originally thought that stomach cramps were muscle cramps caused by irritation of the diaphragm -- the muscle below the lungs that helps you breathe -- but a study published in the November 2008 issue of the "Journal of Science and Medicine in Sport" reported participants showed no signs of increased muscle activity while experiencing a cramp.
Treatment
As soon as you start to feel a cramping sensation, slow your pace or stop running and massage or apply pressure to the affected area while gently stretching your abdominal muscles. Bending over at the waist may also help. Drink small sips of water, or a sports drink enhanced with electrolytes if available. Take deep, slow breaths while pushing your abdomen out on the inhale and relaxing it on the exhale.
Prevention
Drink water the night before vigorous activity, and drink 1 to 3 cups of water right before you run to stay properly hydrated. Drink small sips of water or a sports drink during your run if you are running long distances. Don't hydrate fully until after you have finished exercising. To avoid running on a full stomach, eat a small-to-medium-size meal two to four hours beforehand, or a small snack no fewer than 30 minutes before you start. Stay within your physical limits so you are not breathing too rapidly. Practice breathing slowly and evenly while running. Stretching your abdominal region before you run may also help. If taking preventive measures does not get rid of your stomach cramps, consult a doctor to rule out an underlying gastrointestinal or other medical disorder.
References
- Military.com; "How to Avoid Stomach Cramps When Running"; Stew Smith
- Brian Mac: How Do I Know if I Have Stitch?
- Rice University; Abdominal Pain in Runners; December 1997
- "Journal of Science and Medicine in Sport"; "EMG Activity Is Not Elevated During Exercise-Related Transient Abdominal Pain"; D.P. Morton and R. Callister; November 2008
