Side stitches are a problem for athletes.The sharp pain that develops in your side as you run can slow you down.There are a number of things you can do to reduce the likelihood of developing a side ache, as well as some ways that you could alleviate them while you're on the move.
Step 1: Eat light and avoid sugars.
Running with the wrong kinds of food in your stomach can cause you to have side aches.Before vigorous exercise, eat a light breakfast that is low in fat and fiber.It is thought that foods and fluids that require more blood flow to digest could lead to side aches.
Step 2: Don't forget to drink lots of fluids.
Dehydration is a possible cause of side aches.Stay hydrated before and during your run.You should drink 16 to 20 ounces of water forty-five minutes before you start your run.Dehydration-based side aches can be prevented by drinking small amounts of water throughout your workout.
Step 3: Prepare to warm up.
It is possible to prevent injury and staving off side aches by getting your body ready to exercise.Take a walk for three to five minutes.Walking takes your body through a range of motion that is similar to jogging without putting too much stress on the body before it's ready.Go in short spurts.After a few minutes of walking, jog for 60 to 100 meters and then decelerate back to a walk.
Step 4: Do some stretching.
It's not a good idea to sit in place as you stretch because static stretching can lead to injury.Skipping for 25-50 meters then resting Jogging backwards is an active way to stretch.Side twists are done by lifting your arms over your head and leaning to the left and right at the waist.
Step 5: Take some deep breaths.
If you find yourself on a run with a side ache, decrease your pace.Establish a breathing pattern in which you inhale for three steps and exhale for two.As you exhale, relax your stomach and push it out.
Step 6: Press your hand into the side of your body.
It is possible to relieve side ache pains by putting pressure on the area with your hand.Press below your ribs with four fingers.As you exhale, make sure to add pressure.
Step 7: Take a look at your posture.
Running with poor posture can cause problems.Stand upright so you can breathe easily.People who run with a curve to their back are more prone to injury.
Step 8: replenish your body's fluids
Your body needs fluids and food to function.Dehydration can be prevented by hydration throughout your run.It is possible to replenish fluids and electrolytes by drinking sports drinks.
Step 9: Stop and relax.
Nothing you do on the move is going to help you with your side ache.If that is the case, you should stop for a minute to stretch.It is possible to alleviate the stress on your diaphragm by stretching your core.If you want to do an effective stretch, put your arms above your head and inhale.As you exhale, bend at the waist toward the ground.Stand upright with your arms above your head for a moment.
Step 10: Through it, strength.
Side aches can make it difficult to complete a workout, but there are times when stretching isn't an option.You can push through the pain if you find yourself in a situation where slowing down or stopping isn't feasible.You are unlikely to get an injury if you continue your workout.Continue to exercise until you have a chance to slow down and recover.
Step 11: Work hard.
Studies show that people who don't work their core muscles are less susceptible to side aches.If you want to strengthen your abdominal muscles, do sit-ups or crunches.One way to strengthen your core muscles is by doing plank, in which you place your toes on the floor and lift your body up.
Step 12: Do you have a good stride?
Too much bounce when you run can cause a stitch in your side.It is possible that your organs are straining their tissues as they bounce around inside of you.Next time you run, pay attention to your stride.Are you pushing yourself too high off the ground as you run, or is your stride too long, causing you to bounce?Try hitting the ground with your heels instead of landing on the balls of your feet.When your knee hits the ground, watch where your foot is in relation to it.Is your foot more out than your knee?When you put your foot under your knee, try to land it on the ground.You should shorten your stride.Take a moment to count how many times your foot hits the ground.Your stride may be too long if it is under 90.If you bounce too high, you will hit your head.If you're struggling, talk to a personal trainer or running coach.
Step 13: Cardio exercises should be done regularly.
People who run a lot are less likely to get hurt.If you're used to running, you may be able to adjust your pace and breathing patterns to avoid a side ache.You can strengthen your core muscles with frequent exercise.
Step 14: A food log is needed.
Keeping track of what you eat and how it affects you is important because some foods are known to make a runner more prone to suffer side aches.Some people run with fruit juices in them.If you experience a lot of side aches, it's a good idea to remove things from your diet.