I always get a stitch in the same place while I'm running, sometimes I even get it while I'm just walking quickly. It's just in front my lower ribs on the right hand side. Does anyone know why it would always be in the same place??? Is there some kind of muscle weakness I can work on?
I know exactly what you're describing, and I have NO idea what that is. For me, it's worse if I eat too close to my run (i.e. eat at all before my run) or if I drink too much water. I just run through it... and breathing deeply and rhythmically seems to help.
Also, if you stop and extend your right arm straight up in the air and use your left hand to pull your right wrist over (and lean to the left a little, stretching that area out), it seems to help a little. I think someone on here mentioned it once. She said it only worked for her if she held her breath, and it's the same for me.
It is thought to be caused by not fully exhaling air from the lower most part of your lungs resulting in a small pool of unoxygenated air and a cramp.
For me I can almost always prevent or recover by making sure that I breathe deeply. Breathing on an odd total count helps alot (i.e. breathe in for 2 steps out for 3, or in for 3 out for 2 as opposed to 2-2) the theory being that if you are always starting your breath with the same foot forward you may be compressing part of your lung leading to the problem.
Stand up extra tall while running, try not to let yourself slouch, and if you get a cramp while running focus on the deep odd number breathing and raise the hand on the side of the cramp above your head to expand the ribcage. For me it works best if I exhale deeeeeply and then inhale deeeeeply for a few steps.
I agree with ennay; whenever I get a stitch it's my breathing. Just try and pay attention to it, like she suggested. I just focus on breathing slowly and deeply and slow my pace a little until it passes. When I first started running I found it was my breathing that always did me in before my legs. Once you get that under control your runs will be a lot more enjoyable.
Also, try focusing on keeping your upper body relaxed as much as possible. You might be tensing up one side without realizing it.
Last edited by rockstar87; 06-14-2010 at 01:08 AM.
From what my high school coach & books have said, it has something to do with the way a person breathes in synch with his/her steps. And changing your breathing out of pace with the step helps it.
I change my breathing when I get a stitch. Also, I agree with Aunty Jam that stretching your arm out can help.
I struggled with stiches when I first started running so I know how you feel. For me - drinking water before a run almost always guarenteed a stitch. (A little water was ok, but too much and I'd get one) and I've read that food or water consumption before running seems to be a commonality between runners who get stitches.
One of the tips I found was belly breathing. Instead of your normal, more shallow chest breathing where your chest expands/contracts, concentrate on belly breathing where you expand your belly. This allows your diaphram to expand down and its the diaphram that is cramping that causes the stitch.
I took the time to slow down my running and really concentrate on breathing and belly breathing. Since I've been able to do that, I haven't struggled with stitches and I was also able to run longer and eventually increase my time.
yup I have that problem too and someone told me it was my breathing. Once I fixed that they went away! Now whenever I'm running (or walking briskly too) I focus pretty much solely on my breathing and I do it by counting steps. For example I'll breathe in for 3 steps, out for 2 steps (or whatever is good for you depending on how quickly you are stepping). Seems my breath in always takes a little longer than my breath out. I also found it helpful to form and "O" with my mouth when exhaling and exhaling pretty forcefully, it's loud but effective.
I'm not sure what causes those types of side stitches (although the above responses sound like very reasonable expainations), I try to keep stride and put my arm up on the affected side and stretch up over my head away from the stitch while holding it with my other arm (if that makes any sense)- just kind of stretch it out and keep breathing for a few moments... it usually works for me.
Just wanted to report back that I took deeper breaths, alternated which foot was hitting the ground when I exhaled and stretched my right side a bit more and these things all really helped. Thanks so much for the tips people.
I don't know exactly why it happens, but I totally agree when you breath deeply and through your nose not mouth (I have a bad habit to breathe through the mouth, have to watch it), it helps. Also, you have to increase the speed/incline while running very gradually, it really helps to prevent that (my own experience).
Last edited by russian2010; 06-19-2010 at 10:54 AM.
Stitch while running
