by B. Stone

Created on: April 22, 2009   Last Updated: May 04, 2009

Many runners are well acquainted with the sharp, twisting pain of the side stitch. The bane of every level of runner, side stitches seem to come out of nowhere, when you least expect it, halfway through a long run while sailing down a hill, or when you take in a deep draught of fresh air after you've settled into a fast-pace. They can be such a direct forceful pain, that they can stop you dead in your tracks - not a pleasant thing during the 5k race you have been training for for months. Understanding what side stitches are, how to prevent them, and how to deal with them, can put you in control of your runs.

Side stitches are caused when the muscles of the diaphragm spasm. The diaphragm is located directly below the lungs. It is essentially the breathing muscle - with each inhalation, the diaphragm contracts, creating a vacuum which pulls air into the lungs, and it relaxes and expands with each exhalation, pushing air out of the lungs. If there is trapped air below the diaphragm, food in the stomach, or simply if the body is set off by sudden rigorous activity or stress, the muscles of the diaphragm can cramp, causing a sharp pain under the lower part of the ribcage.

Knowing this, there are ways to prevent a side stitch from coming on in the first place. First, do not eat before a run, or drink a huge amount of water, for at least one hour. The goal is to ensure that your stomach is small and relaxed, as opposed to full and hard at work. Two hours should be more than enough time to digest, although you know what your own body is capable of. Nurse a bottle of water or sports drink to hydrate, but drink slowly, allowing the fluids to be absorbed into the blood stream over time.

Second, prepare your body so that it is limber and relaxed before you even begin running. Stretch your entire body, not only your legs. Stretch your side, and your back, releasing any tension you may have built up in those areas. An easy stretch is to raise your arms above your head, and either with your hands clasped together or apart, stretch your arms to the left, to the right, and then back, holding for a count of 20 in each direction. This will stretch out your stomach, diaphragm, and chest cavity. Also, particularly if it is cold outside, which will make it more difficult to breath the thinner air, take the time to warm up before you start. Jumping in place or jogging in place for one to two minutes should be sufficient.

If you do still get a side stitch, the first thing to do is relax

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