A side ache that you incur during or after running is commonly referred to as a side stitch. Side stitches are spasms of the diaphragm, the large muscle located between your lungs and abdominal cavity that is essential to normal breathing function. Altering your running and breathing techniques can help decrease the pain of a side-stitch ache after running and may prevent it as well.
Step 1
Decrease your running speed to a walk if you find your side beginning to ache during your workout. This is especially important while running downhill because the position of your body puts more force on your diaphragm and abdomen.
Step 2
Slow your breathing significantly after you have stopped running. Take a series of full, deep breathes to normalize your breathing and to calm the spasmodic muscle. Pursing your lips may help you avoid shallow breathing.
Step 3
Perform a "swoosh" stretch. Stand up with your arms extended straight up above your head. Lean sideways to one side so your body forms a C-like shape. Hold the position for 15 seconds or more to relieve the side stitch.
Step 4
Drink water after running to help relieve muscle cramps, including side aches. Dehydration can cause muscle spasms during and after a workout.
References
- The Stretching Institute; Side Stitches and Exercise Related Abdominal Pain; Brad Walker
- Competitor.com; Ask The Running Doc: How Do I Prevent Side Stitches? Lewis G. Maharam; July 2011
- Women in Sports; Side Stitches: Cause and Cure; J.Johnson
- MayoClinic.com; Slide Show: Exercises to Improve Your Core Strength; August 2011
Member Comments