Various effective tips for overcoming stomach cramps when running (side stitch)

Have you ever had a pain on one side of your stomach when you are running and have to make you stop exercising? This condition in medical terms is often referred to as side stitch runner . You don't want this condition to bother you when you are busy exercising. For that, let's get to know the various ways to deal with stomach cramps when running.

Why do stomach cramps when running occur?

A 2015 study published in the journal Sports Medicine revealed that at least 70% of running athletes feel stabbing abdominal pain and stomach cramps when running.

Although the main cause is uncertain, doctors claim that this disorder results from the movement of blood to the diaphragm or muscles during physical activity.

The results of other studies indicate that abdominal pain when running occurs due to irritation at the abdominal boundary to the pelvic cavity. Irritation can result from physical activity that requires a lot of movement.

Several other things can cause stomach pain when running, such as:

Run for a moment after eating
Don't warm up
Drink sweet drinks
Dehydration

What's more, electrolyte imbalance in your blood also contributes to this condition. Therefore, before exercising, it is highly recommended to pay attention to the types of food that will be consumed and to warm up to prevent stomach cramps when running.

How to deal with stomach cramps when running

Basically, there is no quick way to deal with stomach cramps when running. Even though it is not a condition that requires medical assistance, there are a few tips you can do to reduce the pain.

Changing breathing techniques taking a deep breath as quickly as possible, holding the breath for a few seconds, and exhaling with your mouth.
Slowing the tempo of running becomes a brisk walk and concentrate on deep breathing techniques.
Changing breathing patterns by exhaling when the right foot hits the ground or vice versa.
Stretch if the heating has not been done.
Makes the diaphragm and abdominal cavity looser. This can be done by placing your arms above your head and leaning forward.
Stop running and drink sports drinks to balance electrolytes in the body.

Normally, stomach cramps when running will get better with time and when you finish exercising. However, if the pain does not go away, please consult your doctor because there is a concern that another medical condition could be the cause.

An ounce of prevention is worth a pound of cure

In fact, it's easier to prevent stomach cramps when running than to get rid of them once they have occurred. You can start some good habits before exercise to avoid this disorder, such as:

Avoid sugary drinks and drink more mineral water to prevent dehydration when running.
Warm up before running
Do not eat foods high in fat and fiber before exercising.
Learn how to breathe properly through yoga movements.
Pay more attention to posture and correct running.

The key to overcoming stomach cramps while running is to stay calm and pause to determine which area of the stomach hurts. If the tips above don't help, you can consult a doctor to get the right treatment.

Photo Source: Runner's World