Side cramps while running

Side cramps while runnnig:

Have you ever been excited to go out and enjoy a beautiful day by going on a run? And then have it end abruptly because of that annoying side cramp? Most of us have! But how many of us really know what it is or how to prevent them?

Here it goes: Side cramps are a spasm of your diaphragm. The diaphragm is a dome shaped muscle that separates the lung cavity from the abdominal cavity and moves up and down when we inhale and exhale. When you inhale your lungs expand and your diaphragm is forced downward, and when you exhale your lungs contract and the diaphragm moves upward.

How does this pertain to side cramps while running? Most people exhale when their left foot hits the ground and inhale with their right. So if a runner takes shallow breaths while running they are not always inhaling and exhaling in the same pattern, this causes the diaphragm to spasm, giving you that annoying pain in your side!

How to Prevent a Side Stitch:

The main thing to remember is not to take shallow breaths. Taking shallow breaths does not allow the diaphragm to lower enough to let connective ligaments relax, thus causing a spasm. Breathe deeply.
Another thing to think about is to exhale only when the left foot hits the ground. An interesting side note to this is that the organs on the left side of the body are not as big as the right, so there is less stress on your diaphragm if you exhale only when the left foot strikes down!

Extra ideas to prevent side stitches:

- Do not eat a big meal before a run, but do drink liquids!
- Running down hill increases your chance of getting a side stitch, so if you are a novice runner, walk the down hills!
- Stretching can relieve the pain of a stitch, so if you
experience one while running you can slow down your pace until the pain lessens, or raise your right arm and lean towards the left and then switch sides.

Now that you know how to prevent side stitches, go out and give these methods of prevention a try!

Chani Overstreet
www.chanioverstreet.com
Flower Mound Personal Trainer