When I go for runs (eg. 6km) I get really bad stiches
Has anyone got any tips for me.
Share This Page:
Stiches
-
joethejudge
- Member
- Posts: 433
- Joined: Sat 21 Feb, 2004 11:42 am
- Location: Paderborn, Germany
-
joethejudge
- Member
- Posts: 433
- Joined: Sat 21 Feb, 2004 11:42 am
- Location: Paderborn, Germany
-
joethejudge
- Member
- Posts: 433
- Joined: Sat 21 Feb, 2004 11:42 am
- Location: Paderborn, Germany
Make sure you are hydrated properly before running. Stitches can be caused by dehydration.
I also find that if I lean into the stitich when I am running and breathe deeply they go away.
I also find that if I lean into the stitich when I am running and breathe deeply they go away.
Life is not a journey to the grave with the intention of arriving safely in a pretty and well preserved body, but rather to skid in sideways, thoroughly used, totally worn out and loudly proclaiming... 'F*ck, what a trip!'
Start Basic 24th May
Start Basic 24th May
I used to slow down a bit and just breath deeper and quicker. It goes away after a minute or two. Dont stop whatever you do and try not to start walking - your heartrate will go down and recovary will be slower.
Remember though that the pain doesnt stop you. You stop when you want the pain to end. just put up with it and keep going.
Remember though that the pain doesnt stop you. You stop when you want the pain to end. just put up with it and keep going.
The Best Is Yet To Come
I used to get them a lot, but the more I run the less I seem to get them. When I used to get them I would just speed up, then it just seemed to go. I think that some of the stitches were to do with me having a chippy not long before I went running as I wanted to put on a bit of weight.
Started recruit training 5th July
Could not having enough food contribute to a stitch? As you'll have less energy in your body? I’m only asking as I’ve been getting them this past month or so and I’ve tried everything to get rid of them - as somebody mention before - it could be due to dehydration - so I’ll try drinking more.
How long would you guys suggest leaving it after you have had something to eat/drink before you go running? 2 hours? 1 1/2 hours?
Many Thanks Again Guys,
Chris
How long would you guys suggest leaving it after you have had something to eat/drink before you go running? 2 hours? 1 1/2 hours?
Many Thanks Again Guys,
Chris
-
Contractor
- Member
- Posts: 1036
- Joined: Fri 30 May, 2003 12:45 pm
- Location: Cotswolds
A good article from Sports Coach with regard to the 'stitch':
What have 70% of regular runners suffered from within the past year? Blisters... no, shin splints... no. Well I'll put you out of your misery - stitches. Stitches are a pain in the... well you know what I mean, and they are not confined to the running fraternity; in fact, just about anyone taking part in a sporting activity, be it swimming, team sports, aerobics or even just running for an occasional bus will have experienced a stitch at some point. There are many theories and quite a few old wives' tales about stitches, but now a couple of exercise physiologists based in New South Wales, Australia, have put together a list of the top 10 facts and fallacies.
1. Stitch occurs in both fit and unfit people, and research suggests it is are unrelated to training frequency, training volume or performance level.
2. Stitch is most prevalent among younger athletes, but older athletes can still suffer from the problem.
3. Yes you can get a stitch in the shoulder! It appears that when the diaphragm and neighbouring tissues become irritated they can refer pain to the tip of the shoulder.
4. Studies have shown that you are more likely to suffer from stitch if you eat before a run. Drinking before a run can also be a contributing factor, but less so than eating a meal. Obviously you need to eat and drink before exercise to ensure an adequate energy supply, but research and anecdotal evidence suggests you should avoid the following:
carbonated drinks and those with a high concentration of sugar and salt;
fatty foods;
apples, bananas and chocolate.
5. The risk of stitch may be increased by exercising at high intensity, failing to warm up and working out in cold conditions. Best not go for a really hard run on a cold day without warming up then!
6. The theory that stitch is caused by lack of blood flow to the diaphragm doesn't hold up for three main reasons:
it does not account for why pain occurs low in the abdomen;
it does not explain why stitches occur during activities that do not seem to require high levels of respiratory activity (eg horse riding);
it is not consistent with the evidence that neither lung function nor breathing is affected by a stitch.
7. One of the most widely-accepted theories that stitches are caused by stress on the ligaments that attach the abdominal organs to the diaphragm during jolting activities like running may also be false. If it were true, why would swimmers - whose sport is relatively free from jolting movements - experience stitches?
8. The tissue that may be responsible for the pain is the parietal peritoneum, which envelops the abdominal cavity, separating the abdominal organs from the stomach muscles. This piece of tissue is sensitive to movement when irritated, which would explain why rest quickly relieves the pain. Additionally, part of the parietal peritoneum extends up and under the diaphragm, giving rise to the referred shoulder pain when irritated. What could cause this tissue to become irritated? One obvious answer is that if you fill your stomach with food and drink it's going to get bigger, causing it to push against - and so irritate - the parietal peritoneum.
9. Some breathing techniques may help to alleviate the problem. These include:
taking deeps breaths;
grunting as you exhale;
holding your breath;
breathing by bloating your abdomen in and out (belly breathing).
10. Most sufferers experience stitch in the same place each time, and the pain is commonly described as sharp or stabbing when severe, and cramping, aching or pulling when less severe.
This article may have raised as many questions as it has answered. But the good news is that there seems to be a renewed interest in stitches - and one day we might get to the root of the problem and even find a cure!
Sports Coach, vol 24, no 3, 29-30
What have 70% of regular runners suffered from within the past year? Blisters... no, shin splints... no. Well I'll put you out of your misery - stitches. Stitches are a pain in the... well you know what I mean, and they are not confined to the running fraternity; in fact, just about anyone taking part in a sporting activity, be it swimming, team sports, aerobics or even just running for an occasional bus will have experienced a stitch at some point. There are many theories and quite a few old wives' tales about stitches, but now a couple of exercise physiologists based in New South Wales, Australia, have put together a list of the top 10 facts and fallacies.
1. Stitch occurs in both fit and unfit people, and research suggests it is are unrelated to training frequency, training volume or performance level.
2. Stitch is most prevalent among younger athletes, but older athletes can still suffer from the problem.
3. Yes you can get a stitch in the shoulder! It appears that when the diaphragm and neighbouring tissues become irritated they can refer pain to the tip of the shoulder.
4. Studies have shown that you are more likely to suffer from stitch if you eat before a run. Drinking before a run can also be a contributing factor, but less so than eating a meal. Obviously you need to eat and drink before exercise to ensure an adequate energy supply, but research and anecdotal evidence suggests you should avoid the following:
carbonated drinks and those with a high concentration of sugar and salt;
fatty foods;
apples, bananas and chocolate.
5. The risk of stitch may be increased by exercising at high intensity, failing to warm up and working out in cold conditions. Best not go for a really hard run on a cold day without warming up then!
6. The theory that stitch is caused by lack of blood flow to the diaphragm doesn't hold up for three main reasons:
it does not account for why pain occurs low in the abdomen;
it does not explain why stitches occur during activities that do not seem to require high levels of respiratory activity (eg horse riding);
it is not consistent with the evidence that neither lung function nor breathing is affected by a stitch.
7. One of the most widely-accepted theories that stitches are caused by stress on the ligaments that attach the abdominal organs to the diaphragm during jolting activities like running may also be false. If it were true, why would swimmers - whose sport is relatively free from jolting movements - experience stitches?
8. The tissue that may be responsible for the pain is the parietal peritoneum, which envelops the abdominal cavity, separating the abdominal organs from the stomach muscles. This piece of tissue is sensitive to movement when irritated, which would explain why rest quickly relieves the pain. Additionally, part of the parietal peritoneum extends up and under the diaphragm, giving rise to the referred shoulder pain when irritated. What could cause this tissue to become irritated? One obvious answer is that if you fill your stomach with food and drink it's going to get bigger, causing it to push against - and so irritate - the parietal peritoneum.
9. Some breathing techniques may help to alleviate the problem. These include:
taking deeps breaths;
grunting as you exhale;
holding your breath;
breathing by bloating your abdomen in and out (belly breathing).
10. Most sufferers experience stitch in the same place each time, and the pain is commonly described as sharp or stabbing when severe, and cramping, aching or pulling when less severe.
This article may have raised as many questions as it has answered. But the good news is that there seems to be a renewed interest in stitches - and one day we might get to the root of the problem and even find a cure!
Sports Coach, vol 24, no 3, 29-30
