The side point is a well-known phenomenon among runners and athletes in general. But do you really know where this intense abdominal pain comes from and how to make it go away? That's what I propose you to discover in this article. Your side stitches will be a bad memory!
What is a side stitch?
A side point is a pain occurring in the abdomen, under the ribs, during effort. On the right or left side, it generally appears during a physical activity and is similar to a particularly intense cramp. It can also cause a respiratory disorder.
A side stitch is so painful that most of the time it forces to stop the sport practice. However, it disappears at rest, a few minutes after the effort is stopped. Unlike a muscle injury, this discomfort is not a health hazard. But if the pain persists, it is essential to consult a sports doctor or a general practitioner, because it is certainly another pathology.
It mainly affects people who practice endurance sports such as running, swimming, cycling or aerobics.
But if the pain of a side stitch is easily recognizable, this phenomenon is still poorly understood by specialists.
What causes these pains?
At present, no one can say with certainty that they know the cause of a side stitch. Several explanations coexist, without it being known precisely what they are.
In the medical world, the most commonly cited theory is that of an irritation of the peritoneum. Composed of 2 layers, this membrane surrounds the organs of the abdomen: the stomach, the liver, the small intestine, the bladder, the spleen, etc.
Physical effort would cause friction between the layers, which in turn would cause pain.
For others, it is a bad blood circulation at the level of the diaphragmA muscle whose role is to control our lungs to ensure our breathing rhythm, which would be responsible for the side stitches.
Excessive strain on this organ would cause severe contraction and painful cramps in the abdomen.
But other explanations are often mentioned.
According to some studies, repeated movements in the trunk, poor posture or exercising with a full stomach could also be the cause.
My tips for relieving a stitch
You are victim of a side stitch during your sport session? Don't worry, it can happen to anyone, from the beginner to the experienced athlete. Here are some tips on how to relieve pain quickly.
First, start by taking a break. Prolonging the effort would only accentuate the abdominal pain.
Then, remember to breathe. It is recommended to breathe in through your nose and out through your mouth. Your breathing should be deep so that your muscles can be oxygenated. To speed up recovery, while continuing to breathe, you can lean forward and massage your belly by exerting a light pressure with your hands.
Finally, perform some stretching muscles of the upper body to cause a release of tension in your abdominal muscles.
By following these few recommendations, the spike should disappear after a few minutes.
How to avoid side stitches?
There are several things you can do to prevent a stitch from appearing.
Warm up
Above all, do not neglect the warm-up phase before your workouts.
Whether you're working out, jogging, cardio or playing soccer, warm up well is essential to prepare your muscle fibers for exercise and to get your heart rate up.
Breathe
To avoid the painful sensation of a stitch, your breathing during the effort is fundamental.
A sportsman who breathes during an intense effort supplies his body with oxygen. A breathing This will help you to avoid side stitches.
For better control of your heart rate, don't hesitate to do frequent breathing exercises.
Eat light
Before training, avoid foods high in fiber or sugars, as they can lead to digestive problems and decreased performance. This is the conclusion of a study conducted by the IJSNEM (International Journal of Sport Nutrition and Exercise Metabolism).
2 to 3 hours before exercising, eat a light, low-fat meal.
I invite you to consult this article to know what to eat before working out.
Drink enough
Throughout the day, pay special attention to your hydration. Don't wait until you are thirsty!
For an athlete, dehydration can have terrible consequences. A good hydration before and after your training will help prevent side stitches.
It is also important to stay well hydrated during your workout. Drink small, regular sips to avoid feeling heavy and cramping.
Conclusion
If it is not dangerous, the side stitch is a discomfort that all athletes could do without. This pain can occur during physical effort and prevent any sporting activity. But thanks to these few tips, you now know how to prevent and get rid of this acute pain located in the lower abdomen.
