Running - Why the sudden Side Aches?

iVillage Member
Registered: 08-07-2006
Running - Why the sudden Side Aches?
3
Mon, 08-07-2006 - 1:24am
could somebody help me out?? I have been running for about 2 years - had to stop for a while because I was pregnant - and now that I am back at running ( average 4-6 miles) I suddenly get side aches - never had this problem before and it is quite painful.... Any tips on how to get rid of them?
iVillage Member
Registered: 03-19-2003
Mon, 08-07-2006 - 7:17am
Is the pain like a stitch? Perhaps it's because you're a little out of 'practice'....also are you making sure to warm up and stretch? Perhaps some of our other runners will have some other thoughts.....

~IslandGirl





School's out for summer!


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iVillage Member
Registered: 11-29-2005
Mon, 08-07-2006 - 10:53am

I've been running about all my life, and one thing I leaned in junior high has stuck with me. Try breathing in through your nose and out through your mouth. That is supposed to help with any cramping. It will be very difficult to do at first and you'll feel like you're not getting enough air in, but believe it or not, you actually breathe in more oxygen that way. After a couple of weeks, it will become second nature. I have been doing it that way since I was 13 and can count the number of times I've had side or tummy cramping on one hand since then (I'm 33 now).

Good luck!
Wendy

iVillage Member
Registered: 12-04-2003
Mon, 08-07-2006 - 11:44am

It sounds like you are describing a side stitch - here's some info I found:


Stopping a Side Stitch
To stop a side stitch when running, stop running and place your hand into the right side of your belly and push up, lifting the liver slightly. Inhale and exhale evenly as you push up.

Preventing a Side Stitch
To prevent a side stitch, take even, deep breaths while running. Shallow breathing tends to increase the risk of cramping because the diaphragm is always slightly raised and never lowers far enough to allow the ligaments to relax. When this happens the diaphragm becomes stressed and a spasm or "stitch" is more likely.

Some other ways to alleviate the pain of a side stitch include:



  • Time your eating. Having food in your stomach during a workout may contribute to cramping by creating more force on the ligaments. Try to avoid eating one to two hours before a workout.
  • Stretch more. Stretching is a good additional way to prevent or relieve a cramp. To target this often overlooked muscle, raise your right arm straight up and bend your trunk toward the left. Hold for 30 seconds, release, then stretch the other side.
  • Ease up. Sometimes it's as simple as decreasing your intensity until the pain subsides. Try lowering your arms and slowing your pace the next time the pain hits.
  • Breathe deeply. This helps to stretch the diaphragm. Some people also find exhaling forcefully when the opposite foot strikes the floor to be helpful. For instance, if the pain is in your left side, exhale forcefully every time you land on your right foot.
  • Drink more fluids before exercise. Dehydration can cause muscle cramps.
  • Rub it away. Massage or press on the area where you feel pain. You may also want to bend forward slightly. This seems to stretch the diaphragm and ease the pain.
  • * If you continue to experience pain, see your doctor.



The WeatherPixie