Why do I get a stitch in the side when running?

Many people have experienced getting a stitch in the side while running. There are many reasons for this, such as not exercising regularly. This situation is prone to occur when you do strenuous exercise. This is related to insufficient warm-up. In addition, if you have just finished a meal and the food has not been digested well, it is also prone to long-term problems. Don't run when you get a stitch in the side. You need to use certain methods to relieve it.

Why do I get a stitch in the side when running?

First, you don’t exercise often, you don’t warm up before exercise or you don’t warm up enough and you don’t master your breathing rhythm well. When you start running, you run too fast.

Second, you have just finished eating and have not yet fully digested the food (it can actually be considered as not warming up, but many people do get stitches when they run after a meal, while if you don’t eat and are hungry, the probability of getting stitches is lower);

Third, drink high-sugar beverages before running.

If it really happens, don't worry, here are some tips to help you

1. 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 your respiratory muscles, and eliminate pain.

2. Adjust your breathing rhythm and coordinate it with your running frequency, so that you can breathe in and out every two steps or every three steps.

3. If the pain cannot be eliminated by the above methods, take a deep breath and hold your breath, tap the painful areas on both sides of the chest or under the ribs, and then take slow, deep breaths. Repeat several times to gradually relax the respiratory muscles and relieve spasms.

4. When exercising in winter, try to breathe through your nose. If you breathe through your mouth, keep your mouth half open to allow cold air to enter your mouth through the gaps between your teeth to prevent excessive stimulation from the cold air.

However, the air quality and air pollution are serious now, especially in winter, when smog incidents often occur. When you go out for a run, you should always pay attention to understand the air quality first to see whether it is suitable for outdoor exercise. Remember to wear a mask when you go out!