rbk2003
04-10-08, 06:37 PM
There is no cure for it :thumbsdow
Until a definitive explanation and cure for side stitch are found, you can help prevent or halt it quickly using the following home remedies.
Belly breathe. Most episodes of side stitch come from shallow breathing during exercise. While you exercise, try to breathe deeply and slowly, expanding the belly as well as the upper chest.
Try the "grunt" exhale. Making a grunting sound as you exhale seems to help relieve side stitch, possibly because it forces the diaphragm out of its taught "exhale" position.
Slow down. Being out of condition and exercising too intensely causes you to breathe quickly -- and more shallowly. Build your intensity slowly over the course of several weeks.
Stop. Some people, particularly competitive runners, believe you should "run through" a side stitch. However, unless you're in a race, the best idea is to stop completely until the pain subsides.
Use the "one hour" rule. If you've eaten a meal, wait at least an hour before exercising, because a full stomach does appear to cause problems for some people during exercise.
Massage it. Gently rub the area with your hands. Massage relaxes the muscles and helps increase blood flow to the area.
Use the "poke and blow" technique. One way to relieve diaphragm pressure is to push your fingers deeply into your belly just below your ribs on the right side. At the same time, purse your lips tightly and blow out as hard as you can.
Practice running fast. One of the possible causes of side stitch is weak abdominal and diaphragm muscles. To increase endurance and strengthen the diaphragm, try running fast a couple of times a week or inserting a couple of intervals of fast running during your regular, more moderately paced jog.
Strengthen your abs. Strong abdominal muscles can help prevent side stitch. Try doing bent-leg partial sit-ups (also known as crunches) in which you raise only the shoulders about six inches off the ground (they're less stressful to the back than full sit-ups). Or lie on your back with your legs stretched straight out, lift them a few inches off the ground, and hold for 20 to 30 seconds before lowering them back to the ground.
Until a definitive explanation and cure for side stitch are found, you can help prevent or halt it quickly using the following home remedies.
Belly breathe. Most episodes of side stitch come from shallow breathing during exercise. While you exercise, try to breathe deeply and slowly, expanding the belly as well as the upper chest.
Try the "grunt" exhale. Making a grunting sound as you exhale seems to help relieve side stitch, possibly because it forces the diaphragm out of its taught "exhale" position.
Slow down. Being out of condition and exercising too intensely causes you to breathe quickly -- and more shallowly. Build your intensity slowly over the course of several weeks.
Stop. Some people, particularly competitive runners, believe you should "run through" a side stitch. However, unless you're in a race, the best idea is to stop completely until the pain subsides.
Use the "one hour" rule. If you've eaten a meal, wait at least an hour before exercising, because a full stomach does appear to cause problems for some people during exercise.
Massage it. Gently rub the area with your hands. Massage relaxes the muscles and helps increase blood flow to the area.
Use the "poke and blow" technique. One way to relieve diaphragm pressure is to push your fingers deeply into your belly just below your ribs on the right side. At the same time, purse your lips tightly and blow out as hard as you can.
Practice running fast. One of the possible causes of side stitch is weak abdominal and diaphragm muscles. To increase endurance and strengthen the diaphragm, try running fast a couple of times a week or inserting a couple of intervals of fast running during your regular, more moderately paced jog.
Strengthen your abs. Strong abdominal muscles can help prevent side stitch. Try doing bent-leg partial sit-ups (also known as crunches) in which you raise only the shoulders about six inches off the ground (they're less stressful to the back than full sit-ups). Or lie on your back with your legs stretched straight out, lift them a few inches off the ground, and hold for 20 to 30 seconds before lowering them back to the ground.