Modern Athlete Magazine Issue 54, January 2014

Body Science Run, Interrupted… Most runners are all too familiar with the dreaded side stitch, and while we might try to stretch, grunt and breathe it out, the pain can sometimes linger and interrupt our run. Here’s what you need to know about the stitch so you can keep going next time you have one on the run. – BY LAUREN VAN DER VYVER t school, my hockey coach’s immediate method to cure a stitch while on a training run was to raise one’s arms and breathe in deeply and slowly, but I never knew what caused it – I put it down to me not putting in the hard yards. Simply put, during a run, the body bounces up and down creating friction of the abdominal wall and organs (particularly the liver). It’s a natural movement but when you’re out of form and ﬁtness, it can cause extra pulling on your diaphragm. “The side stitch is simply an irritation of the parietal peritoneum, which is a membrane forming the lining of the abdominal cavity,” says Dr Joao Da Silva. “This membrane supports those abdominal organs. So when you’re running, the localised pain you experience is the rubbing together of the lining and organs. The only way to curb this contraction is to slow down and rest.” Like any other pain on a run, it should be treated as a warning sign. “When people are unﬁt and not used to distance, then these stitches can be more frequent,” explains Dr Da Silva. “You can strengthen your diaphragm with abdominal and oblique exercises in the gym, and instant cooling of your sides after a run can also alleviate the pain, but if the pain is still there when you’ve stopped, it could be something else, so you should see your doctor. Don’t run through the pain!” enough to “run through it,” but it’s important to take any pain as a warning. If the pain subsides, then you can carry on at a slower pace. If not, it’s best to pack it up before you injure yourself. • SELF-REMEDY FOR THE STITCH • • • Breathe easy: Make sure your breathing is regular on a high-intensity run. If you’re pushing yourself too hard, your breathing will automatically become shallow, which puts extra pressure on the diaphragm, shutting off bloodﬂow and creating that ‘pinch’ under your ribcage. If you get a side stitch often, practise belly-breathing on the run, which will lower and relax your diaphragm. Stretch it out: Extend your right arm upwards and hold for a few seconds. As with any other cramp, massaging the pain will also increase bloodﬂow, alleviating the contraction. Stopping your run: Runners are stubborn • Work on your speed and strength: Concentrating on abdominal and lower back exercises can also help you out with stitches. The tighter the muscles are in your core, the less movement of the organs and lining. And training to go fast will allow you to go fast in races w

Modern Athlete Magazine Issue 54, January 2014 | Page 27