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Side Stitches

Side stitches can be a major pain -- especially when they pop up during a hard workout or race. Here's how to deal

Definition:
A sharp pain usually felt just below the rib cage (though sometimes farther up the torso), caused by a cramp in the diaphragm, gas in the intestines or food in the stomach. Stitches normally come on during hard workouts or races.

Remedies:
If you get a stitch on your right side (which is more common),
slow down for 30 seconds or so and exhale forcefully each time your left foot hits the ground. If the stitch is on the left, exhale hard when your right foot lands. Continue until pain recedes. If this doesn't help, try slow, deep "belly breathing" (your abdomen should go in and out with each breath). Or run with your hands on top of your head and your elbows back while you breathe deeply from your belly.

Another remedy is to take your fist and dig it under your ribcage, push the fist in with your other arm and bend your torso over almost to 90 degrees. Run like this for 10 steps. This stretches the diaphragm, and most stitches are caused by a spasm of the diaphragm. If none of these techniques work, stop and walk until the pain subsides.

And here's a no-brainer: to prevent stitches caused by food in the stomach, don't eat before you run.



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