All runners have experienced the so called “Side Stitch” while running. . . but do you ever wonder why this happens? and more importantly, how to prevent it or fix it on the spot? I’ve collected information from runners, trainers and coaches that will hopefully answer both questions! Read their ideas, blog your own ideas and reactions and I hope you find some success!

Why do these cramps happen? 

- They may be caused by stretching the ligaments that extend from the diaphragm to the internal organs, especially those that extend to the liver, which explains why these stitches are usually on the right side of the body. The motion from running along with the heavy breathing that causes the diaphragm to constantly move stretches these ligaments

- Gas in the intestines can cause these stitches in the center of the stomach

- Undigested food in the intestines and stomach can cause cramps

- Dehydration can cause cramps because the body doesn’t have enough water to function in such an active manor

- Lack of oxygen from poor breathing patterns can cause cramps because the kidneys arent getting enough oxygen/ blood. The kidneys need to have a lot of blood and oxygen because their job is to balance out the bodily fluids by filtering out metabolites, minerals, and water from the blood. In short- they make the waste products your body doesn’t need and separates the waste from the good stuff.

- Heat can cause muscle spasms that result in cramps… not only in the stomach but all over. This is thought to be a result of electrolyte deficiency.

- Lack of potassium, calcium, sodium or magnesium… or the lack of all three… can cause cramps because the body needs these nutrients to function properly. Potassium breaks down the lactic acid while you run, Calcium is necessary for growth and keeps the bones strong (those bones that you are hard on during a run), Sodium is in sweat (it is healthy and necessary to sweat while exercising), and Magnesium is used in the storage and utilization of energy and is imperative for heart health and good blood pressure. All of these minerals are known as ELECTROLYTES.

How do I prevent these cramps/ Get rid of them on the Spot?

Prevention: 1) Hydrate throughtout the day, drinking 64 oz of water a day (atleast)

                   2) Don’t eat anything for an hour before running and don’t drink while running

                   3) Eat a banana an hour before exercising- provides potassium

                   4) Be sure you’re getting enough electrolytes (Calcium, Potassium, Sodium and Magnesium!)

On The Spot Tricks to Make Cramps Disappear:

                    1) Slow down for 30 seconds, push fingers in and up underneath the ribcage while exhaling and bending over to almost a 90 degree angle

                     2) Kiss your knees (the bending helps the diaphragm uncramp)

                     3) Regulate breating pattern- breathe in for 4 steps and out for 4 (repeat)

                     4) Only inhale and exhale on the left foot because the right side is where the ligaments connecting to the diaphragm are.

Let Me know how these ideas work for you and please add your own!