For new runners that are just starting a new running routine, side stitches are very much a painful reality. Incredibly difficult to run with, stitches can prevent you from going any further until you stop to stretch and wait for it to subside. You might be wondering, then, what the cause is and how to remove a running stitch.
Several theories exist as to the exact cause of a running stitch. The most credible theory thus far is that stitches are a result of stress on the diaphragm. This is due to the jostling of too much weight, incurred by the internal organs, as well as any remaining food or liquid still in the stomach.
In order to prevent this from occurring, it is important to eat correctly before a run. Light meals far in advance are necessary to assure that all of the food is digested and out of the stomach. For this reason, fatty foods should be avoided, as they require a great deal of time to digest. It will also benefit the runner to incorporate core-strengthening exercises to increase the abdominal muscles' strength and thus holding the internal organs in place, minimizing their movement and stress on the diaphragm.
However, there are occasions where stitches simply cannot be avoided. When attempting to remove a running stitch while in the process of exercising, it is recommend that you squeeze slightly above the location of discomfort, adding support to the diaphragm and holding the organs in place. Unfortunately, this may not always alleviate the stitch entirely. In severe cases, it is unavoidable that one would need to stop and stretch out the core before continuing. Typical running stitches last for approximately three minutes. If you can run through the pain, this may be the most efficient way to deal with stitches.
It is possible to both prevent and remove a running stitch, as long as your diet is in check and you focus on strengthening your core. Simply running often will, over time, strengthen the midsection to the point where stitches occur less frequently, or not at all.
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There is so much information about the benefits and techniques of proper running that I can hardly but touch the subject in this article. If you are interested in beginning to run and would like more information, examine this great running guide to find out how to get started the right way.
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