How do you get rid of stitches while running

radiata

Hey all,
Everytime I run a race (usually 5-10km) and giving it all I've got I get a terrible stitch in my side. It usually lasts for about a kilometer, on the odd occasion maybe even 2.
I usually just try to run through them but I had one so bad recently I had to pull up for 3 or 4 minutes as I was finding it difficult to breathe, and I've never pulled up in a race before.
This is beginning to irritate the hell out of me as it usually slows me down for a bit. I was often told to start tapping my side where the stitch but this doesn't work.
I also dont eat for at least 4 hours before a race too.
I wouldn't mind but I've never felt so fit.
Any ideas?

Condo131

I know of two possible remedies:
1. Reverse somersault while running. Never tried it, don't know if it works and don't recommend it.:eek:

2.
a) Extend your fingers on the side the stitch is on.
b) Push your fingers up under your ribs over the stitch spot.
c) lean slightly into the stitch.
d) Optional - Breathe/push out hard against the fingers

3. *Don't* gulp water at water stations
a) Event organisers - avoid putting water stations on hills.

SeanPuddin

One that always worked for me is spit under a stone. A good lugger from the depths of your diaphram when bent over in two. Swear.

average_runner

slow down the pace and breath thru ur nose and out your mouth

mr.wiggle

Good article on it here

delta214

I read somewhere that you should exhale on your left step and inhale on the right step and this will help to avoid stitches. Haven't really put it into practice though. But something to try

Run and Jump

What works for me is if I breathe out hard as if I'm blowing out a birthday candle, then just allow my lungs fill up with air. A couple of these birthday-candle breaths usually blow out the stitches. It also helps me to relax and not panic about getting stitches.

If I remember correctly from secondary school science classes, stitches are caused when you're not getting enough air down to the extremities of your lungs. Exhaling completely creates a vacuum and that then fills your lungs more deeply by sucking in air.

I see some magazine articles linking stitches to eating too much or too soon before your run - I've never been convinced by that.

Clearlier

What always worked for me was putting my hands behind my head with arms parallel to my shoulders. Don't know if it was the inevitable slowing down, the deeper breathing or the better posture (or a mixture of them) that helped but it always sorted them for me.

zl1whqvjs75cdy

Might be an obvious one but are you hydrated enough before you run? That keeps the stitch at bay for me.

PaulieC

Run and Jump wrote: »

If I remember correctly from secondary school science classes, stitches are caused when you're not getting enough air down to the extremities of your lungs. Exhaling completely creates a vacuum and that then fills your lungs more deeply by sucking in air.

I remember my science teacher telling us that the noise from a rumblimg stomach is caused by the stomach walls crashing against each other because the stomach was so empty.

I haven't believed anything since that day :P

radiata

Thanks for the advice.
It's possible i'm not doing the obvious ones like being more hydrated and breathing deeper.
I'll give them a go next time it happens, if that doesn't work-backward somersault!

Sauve

Hydration definitely plays a big part, but I often get them even when I've done everything right.
Usually get them after a break in training or if I'm going slightly faster than I should be.
The only thing I've found that works is to suck it up and run through it, while leaning into it slightly. Stretching it out just prolongs it for me, but if I push through it goes and doesn't come back again and again.

lway

Run and Jump wrote: »

I see some magazine articles linking stitches to eating too much or too soon before your run - I've never been convinced by that.

I was once told the thinking behind that is when you run the blood is being pumped to your muscles and around your system which means there is less blood flow around your stomach so you are not digesting/absorbing the food that is in there as efficiently which can result in a stitch type pain.

Pippa!

Ok, no science to this at all, but I find if I'm holding something in my hand, like my inhaler, then I don't get a stitch. In school we always used to run holding a stick in one or both hands! Recently I've been running with a top that has thumb holes in it and if I have my thumbs through I don't get a stitch, the other day it was quite warm and I had my sleeves pushed up (ie, not thumbs through the holes!) and I had a stitch for the first time in ages!