Fitness - What causes a stitch?

[kb-zxr]

Hi,

I've started jogging, and usually I can run OK throughout the whole run without stopping. Some days though, I get a stitch, but can sometimes then go quickly.

What causes this, would it be down to not warming up properly, not strecthing that part enough etc, or something else completely.

Thanks

[feef]

from my studies in Sport Science, we were taught that a stich is caused when internal organs jiggle about insude. It's more often caused when there's still food in the stomach, meaning it bangs about more than often, causing the pain.

if you do eat before exercising, make sure there's a long enough time period before you start to minimise it.

a stitch should'nt cause injury, and if you can work thru it then cool.

a
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[veeeffarr]

Poor breathing.

Not getting enough oxygen in your body

[WR450_geezer]

Typically, stitch is felt in the right upper abdomen, but may also occur on the left hand side, or may irradiate to upper or lower regions of the body. "Classic" stitch is more likely to occur to insufficiently trained people than well prepared athletes.

The reason for stitch is pretty simple. The inner organs are hanging from several ligaments, which, in turn, are fixed to the diaphragm, the muscular "plate" between chest and abdomen. Liver, spleen, stomach, small intestine and colon form a weight of several kilograms, hanging from the diaphragm. The impact of every step forces the inner organs to move downwards. Additionally, the diaphragm moves upwards on every expiration to force air out of the lungs. This continuous up/down stress may cause a cramp in the diaphragm: stitch. Stitch occurs most often on the right hand side because of the liver being the most heavy organ, and therefore the one stressing the diaphragm the most.

Should you suffer from stitch, the first (and best) cure is to slow down or stop until the stitch is gone. If you do not want to stop, you can try to press your hand onto the part of your abdomen where the stitch is, and release the pressure on expiration. Repeat this several times.

- Slow your pace slightly
- Grasp your side where you feel the stitch just under the bottom rib and half way across between the side and the belly button. Thumb to the rear and fingers to the front
- Squeeze firmly and bend at the waist (45-90 degrees) while still running
- After about 15 metres slowing straighten
- The stitch should have gone

An advanced method requires some thoughts about the reason why stitches occur. You should try to synchronise your breathing pattern with your running, and exhale when the foot on the not hurting side touches the ground, i.e. when you have stitch in your right hand side, try to exhale when your left foot touches the ground. You do not need to worry about inspiration - if your expiration is right, your inspiration will be, too. If you manage to keep this breathing pattern, your diaphragm moves downward at the same time as your intestines, thus decreasing the stress.

Strengthen your abdominal muscles, keep your upper body warm, do not run too soon after meals and learn "abdominal breathing".

WR (Knew college PE would come in handy)
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[Dragonfly]

my basket ball couch back in the day at school used to say it was fizzy drink
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[kb-zxr]

Thanks for all the help people.

I run about 6 o clock in the morning, so I don't have anything to eat before hand. The stitch is almost on my left side of the stomach though. I do find slowing down for a bit does usually stop it, but I don't want to loose time, so would rather try to figure out what is causing it so I can stop it happening

[Vin]

I can say for definite that exercise causes a stitch. Avoid at all costs.

[WR450_geezer]

Possibly the cold. Try wearing a sports vest under your top or go running later on when its a bit warmer.

WR
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[kb-zxr]

[WR450_geezer]

Same reason why I run in morning or night.

Give me a shout if you need any more help about fitness etc, I'm sure I can dig up some more coursework on pretty much every aspect of fitness.

WR
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Siggi, ''Fack, having Daz around is like living next door to PC-World, with a hole in the wall.''

[greatmoorred]

OK heres a question. Why does my back hurt in the morning ? i can run in the evenings no problem, but its a definate no no in the mornings.

[WR450_geezer]

Buy a new bed.

WR
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[kb-zxr]

[James]

I thought it was becuase your stomach contratcs during exercise and when there is too much food in there it contracts around it and causes the pain
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[craigie b]

[WR450_geezer]

By breathing deeply and rhythmically you convey a sense of calm and of being in control. Many people do not breathe deeply using their diaphragm; they use shallow or chest breathing.

This deep breathing is known as "diaphragmatic" or "abdominal" breathing .. When we breathe this way, we are using our bodies as nature intended. When we use "shallow" or "chest" breathing, we create stress and anxiety. This breathing pattern deprives the whole system of oxygen.

The diaphragm is the main muscle for breathing and is located between the chest and the abdomen. The diaphragm moves down as you breathe in, making the space available (volume) inside the chest larger so that air can flow into the lungs. When you breathe out the diaphragm moves upward and reduces the chest size so that the air is pushed out of the lungs.

WR


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[syl]

[NSR Mick]

[Wooly R6]

the build up of lactic acid a lack of oxygen!!!
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[lozzypop1]

[Wooly R6]

did it during GCSE P.E about 8 years ago
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