How do I prevent side cramps?

Posted by NLBoiler2121 on 3/7/2007

I need help.

I became serious about running last December, and plan on running my first 26.2 in October in Chicago. However, I have one major issue that continues to plague me. Side cramps.

My questions are as follows:

1) What is it caused by? (lack of oxygen? dehydration? Undigested nutrients, etc.)

2) How do I prevent them?

It seems to happen more frequently when I run on the treadmill as opposed to outside. I enjoy running outside much more anyways, but being a Wisconsinite limits that option from time to time.

Please help my body, my mind, and my sanity!!!!!!

Thanks, Nels

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2 comments

MYSharona says:

To stop a side stitch when running, stop running and place your hand into the right side of your belly and push up, lifting the liver slightly. Inhale and exhale evenly as you push up.

Preventing a Side Stitch
To prevent a side stitch, take even, deep breaths while running. Shallow breathing tends to increase the risk of cramping because the diaphragm is always slightly raised and never lowers far enough to allow the ligaments to relax. When this happens the diaphragm becomes stressed and a spasm or "stitch" is more likely.

Some other ways to alleviate the pain of a side stitch include:

Time your eating. Having food in your stomach during a workout may increase cramping by creating more force on the ligaments (avoid eating one to two hours before a workout)
Stretching may prevent or relieve a cramp. Raise your right arm straight up and lean toward the left. Hold for 30 seconds, release, then stretch the other side.
Slow down your pace until pain lessens.
Breathe deep to stretch the diaphragm.
Drink before exercise; dehydration can increase muscle cramps.
Massage or press on the area with pain. Bend forward to stretch the diaphragm and ease the pain.
* If you continue to experience pain, see your doctor.

by MYSharona (not verified) on Mon, 2007-10-08 15:04

Anonymous says:

Yeah!!! I have that problem all the time, I am in Middle School and we have to run a mile every week. I really dont kile it. Pressing on it usually helps for me but it always gets to the point of excruiciating pain where pressing just doesnt help me anymore. Thhis has helped me alot and i am runing tomarrow so wish me luck!

by Anonymous (not verified) on Mon, 2007-10-29 20:29