LANCASTER & MORECAMBE AC

THE STITCH - AN ATHLETES NIGHTMARE!!

Why do we get stitches?

How can we prevent them?

Introduction

• Stitches are uncomfortable; painful and AFFECT our PERFORMANCE
• Pain usually occurs in our abdominal area during exercise
• The pain can be sharp, stabbing, cramping or aching
• The pain is most common in the right side of our body (under the RIBS) – but it can be felt on the left and even on the tip of our shoulder in some cases!
• Usually occurs when we are running after we have eaten

Possible Causes

• Downhill and sustained fast running
• Nerves, cold weather and constitutional factors may also be causes
• Right side is most common because our liver mass is larger on this side – therefore jolting up and down after food/drink may cause discomfort/stitch
• Most people always breath on the same side – we usually inhale and exhale on the same foot strike i.e. right or left

Possible ways of combating stitches

Breathe out as opposite foot to painful side lands

• Belly breathing (using your diaphragm) * we will practise this at one of our circuit sessions
• Abdominal Training – gym sessions in the winter will help in this area

Suggested Measures to Prevent Stitches

• Avoid excessive food and drink in 1-3 hours before training and racing
• Avoid hypertonic fluids • Experiment with pre-training diets
• Start sessions SLOWLY
• Good warm up before racing/competing – ALWAYS START SLOWLY 
• Periodically change foot you land on during inhalation and exhalation
• Room deep diaphragm breathing
• Train abdominal muscles (SIT UPS) – these should always be done SLOWLY with good TECHNIQUE
• The fitter we are the less likely we are to get a stitch
• Periodically take deeper breaths whilst running
• USE ARMS CORRECTLY

What should you do if you get a stitch?

• If pain is severe – lie down with legs elevated – pain should ease rapidly
• Breathe out forcibly as opposite foot to pain hits the ground
• Take deep breaths (use diaphragm) and avoid panting
• Tighten abdominal muscles and maintain tightness
• Bend forward pressing fist or fingers up under ribs on affected side
• Lean forward or back, left or right to change pressure on stomach muscles
• Stretch arm up over head on affected side
• Massage chest under AXILLA on affected side

Conclusions

• This information is taken from my own experiences in my younger days as a cross country, marathon and mountain runner as well as reading several pieces of research
• Cannot promise these techniques will TOTALLY prevent you from getting a stitch – SORRY!
• Key issue may be in our preparation to train and compete: DO NOT EAT a meal less than 2 hours before session – instead drink small amounts frequently – try non fizzy sports drinks as these also provide energy
• Learn good breathing techniques and maintain posture
• Always start sessions with a warm that begins SLOWLY – sometimes we still run too fast around the track in our warm up.

David Croxall

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