Most of us have suffered a stitch at some point during our training and know how uncomfortable it can be.
There are various reasons why the short, stabbing pain under the ribcage may be brought on, but the good news is that there are things you can do to avoid it from happening or alleviate the discomfort.
Run 4 Wales Race Director and double Olympic marathon runner, Steve Brace, gives his advice.
He says: “Stitches could be caused from weak or tense stomach muscles, your diet or running too soon after a meal or even drinking very cold water or too many fizzy drinks.
“Other causes could be down to not doing enough pre-run stretching or running too fast.
“Luckily there are some simple things you can do to try and relieve a stitch such as slowing down, walking or inhaling deeply.
“However, on the whole, the more training you do the more your chance of getting a stitch is reduced.”
What happens when we get a stitch?
The exact reason we get stitches isn’t known but it is thought to be caused by strained diaphragm ligaments, restricted blood flow or irritation of the membrane that surrounds the abdominal organs.
It can cause a sharp, stabbing pain, ache or cramping sensation just below the ribs. It can also feel as if your body is slightly pulling to the side.
How can you prevent a stitch?
Look at what you’re eating and when before you head out for your run. Give your body enough time to digest your meal – at least an hour before, and limit foods that are higher in fibre and fat that can take longer for your body to break down. Also steer clear of sugary drinks that can irritate the membrane around your abdominal organs. Make sure you’re well hydrated before you set off, warm up and focus on maintaining steady breathing while running.
If you get a stitch….
If you get a stitch while out running Steve recommends that you slow down or take a break and take some slow, deep breaths. You could also try to stretch out your abdominal muscles by raising your arms and gently bending in the direction of where your stitch is.
