What should I do if I get a stitch in the side while running? Keep these solutions in mind

Some people who have not exercised for a long time may experience stitches when they suddenly go running. This situation is very dangerous and the body will feel obvious discomfort, such as difficulty breathing. In order to prevent and resolve this emergency, everyone should understand the following measures.

1. Stop and walk slowly for 500 to 600 meters

If you get a stitch in the side while running, you can stop and walk slowly. This is the fastest and most effective way to relieve the symptoms of a stitch in the side. Generally, the symptoms of a stitch in the side will disappear after walking five or six hundred meters.

2. Stop and massage the stitch in the side with your hands

If you get a stitch in the stitch while running, it is recommended that you stop running. Instead, stop running immediately and put your hands on the stitch in the stitch, rubbing it in accordance with the frequency of your breathing. Press and massage the stitch area and lean your body forward as far as possible so that the diaphragm can be stretched as much as possible, which can help relieve pain.

3. Stop and take a quick, deep breath

Change shallow breathing to deeper breathing, exhale slowly and deeply, and exhale forcefully. This will allow you to inhale a large amount of air to meet the oxygen needs during exercise, relax the respiratory muscles, and eliminate pain. Short breaths will pull the ligaments on the diaphragm more frequently, so slowing down your breathing rate can effectively relieve pain and restore the body to normal state as soon as possible.

4. Stop and take a deep breath

Take a deep breath and hold your breath, tap the painful areas on both sides of your chest or under your ribs, then take slow, deep breaths. Repeat several times to gradually relax your respiratory muscles and relieve spasms.

Reasons for running stitches:

1. I don’t exercise often, I don’t warm up before exercise or I don’t warm up enough, I don’t master the breathing rhythm well, and I run too fast when I start running;

2. You have just finished eating and have not yet digested the food completely (it is actually considered as not warming up, but many people do get stitches when running after a meal. On the contrary, if you don’t eat and are hungry, the probability of getting stitches is lower);

3. Drink beverages with high sugar content or high osmotic pressure before running. Drinking high-sugar and hypertonic beverages before and during exercise can induce "side stitches"

4. Side stitches are usually caused by incorrect breathing methods. For example, if breathing is too shallow, not enough oxygen can be supplied to the working muscles, so the muscles fatigue quickly, including cramps, which can lead to pain. Also, inhaling cold air with your mouth open while running can also cause stitches in the side.

5. Running with a bent back can easily cause stitches in the side. This posture will irritate the nerves connected to the abdomen, making the abdomen more painful.