Hiyah,
No doubt there's plenty info on the forum about stitches and if I dig deep enough I'll find it. But I was hoping I could take the lazy person's way out and just jump in and ask....
What does everyone find is the best way to get rid of a stitch? Or, even better, how to avoid getting them (as far as possible) in the first place? I'm beginning to think that it's all in the mind, kind of like that phantom pee thing I hear so much about!
Thanks, everyone
FAJ
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I use to get stitches when I first started running and would masage while running the side with the stitch and it seem to pass.
I also heard that core strenghtening helps and I have to say that since I lost the little pot belly I had developed and tightened up my abs I don't seem to suffer with stitches any more. I actually can't remember the last time I got a stitch while running (touch wood).
So maybe if you dont already, include some core sternghtening into your workouts.
I am now up to 2 sets each of 40 reps of crunches, crunches with legs raised onto stability ball, oblique crunches and reverse crunches every second day. Seemed to work for me.
Check out this site for some info
MK
Also breath out as though you are blowing into a paper bag, this often helps. Don't eat for a couple of hours before you run, and it will get less as you get fitter.
Works for me.
Doing crunches also helps.
I find raising my arm on the side of the stitch straight up can help too (looks a bit strange, and be careful you don't accidentally flag down a passing taxi!)
Since I started the banana thing I haven't had a stitch at all, and I used to get them constantly. Guess it's unfortunately a case of trying things out to see what works for you.
I only get them when i eat or drink within an hour of running (and im not talking about a banana or something).
Fiona
Definately advice about massaging the area, eating (or not) before races etc definately works for me. My original cut-off point was about 2 - 2.5 hours when I started but is now down to about 1.5 hours of starvation prior to a 10k provided its light - e.g. cereal not a fry-up.
Can now have a few mouthfuls of water about 20 mins before a race too - its just the ligaments/tissue which hold your intestines in place need to get used to the bouncing around.
I don't often get stitch, except for if I eat/drink too close to running. When I do get it, I find that dropping my arms down by my side and blowing out very hard a couple of times helps to get rid of it.
Is there a paticular time or distance when a stitch kicks in? For me it's usually about 3 miles.
I found something online the other day which seemed to work. When you start getting a stitch stretch your arms up and backwards and takes deep breaths. This has worked a couple of times for me now.
Has anyone considered (in females) the relationship between getting a stitch and water retention?
Today I did a circuit and had a stitch during the laps. Yesterday I played squash and had a stitch. On Sunday I ran 5 miles and had a stitch.
However, at other times I can go for about two or three weeks without getting a stitch.
I wouldn't say that i'm a world class athlete but for the past 14-16 months I've been undertaking regular (3-4 times / week, minimum) exercise, inculding running, which began properly with the Manchester 10km in 2009. I really do feel stronger and fitter in many ways.
I will try the tips mentioned here (all I've tried so far is the breathing exercises, to no avail) but I'm also going to map when in the month I get a stitch. I'm curious as to whether there might be a link between low levels of water in the body and getting a stitch.
Hmm....
i'm pretty convinced that most stitch trouble is caused by either dehydration or weakness in core and abdominal muscles. Therefore the best way to reduce instances of stitch is:
a) ensure adequate hydration. Don't do this by downing pints of water just prior to a run however - this is likely to exacerbate a stitch problem. It's good to drink water in small quantities continually throughout the day.
b) general core and abdominal muscle strengthening. A mixture of crunches, good quality press ups. Suspension training is also really good for core work.
I used to suffer with them horribly as a kid, doing cross country etc.
Recently, before hitting the streets I've worked on my general fitness in the gym, and after getting that base to work with, I haven't had a single one since I started putting in the miles.
lmfao!