Managing Side Stitches & Cramps During Exercise

Managing Side Stitches and Cramps During Exercise

What Are Side Stitches and Exercise Cramps?

Side stitches, also known as exercise-related transient abdominal pain (ETAP), are sharp, stabbing pains felt on either side of your abdomen during physical activity. Exercise cramps are sudden, involuntary muscle contractions that can occur in various parts of the body, most commonly in the legs.

Signs and Symptoms

Side Stitches:

• Sharp, localised pain on one side of the abdomen, usually just below the ribs.
• Pain that may intensify with deep breathing or continued activity.

Exercise Cramps:

• Sudden, intense pain in a muscle.
• A hard lump of muscle tissue that is tender to touch.
• Muscle tightness and inability to use the affected muscle comfortably.

Common Causes

Side Stitches:

• Diaphragm Irritation: Rapid or shallow breathing can irritate the diaphragm.
• Poor Posture: Slouching can compress the diaphragm.
• Eating or Drinking Before Exercise: Consuming large meals or beverages close to exercise time can contribute to side stitches.

Exercise Cramps:

• Dehydration: Lack of adequate fluids can lead to muscle cramps.
• Electrolyte Imbalance: Low levels of potassium, calcium, or magnesium can cause cramps.
• Overuse or Fatigue: Exercising beyond your fitness level or sudden increases in activity can trigger cramps.
• Poor Blood Flow: Insufficient blood supply to muscles due to tight clothing or improper footwear.

Solutions and Prevention Strategies

1. Regulate Breathing: Practice deep, rhythmic breathing to improve diaphragm function.
2. Technique: Inhale deeply through your nose, allowing your abdomen to expand, and exhale through your mouth.
3. Warm-Up Properly: Engage in a thorough warm-up to prepare your body for exercise.
4. Routine: Include dynamic stretches and gradually increase the intensity of your activity.
5. Modify Eating Habits: Avoid large meals and carbonated drinks at least 2-3 hours before exercising.
6. Diet Tip: Opt for light, easily digestible snacks if you need energy before a workout.
7. Improve Posture: Maintain good posture during exercise.
8. Posture Check: Keep your back straight, shoulders back, and avoid slouching.
9. Stay Hydrated: Drink plenty of water before, during, and after exercise. Hydration Tip: Monitor the color of your urine; pale yellow indicates proper hydration.
10. Balance Electrolytes: Include electrolyte-rich foods in your diet, such as bananas, oranges, spinach, and nuts.
11. Electrolyte Drinks: Consider using electrolyte-replenishing supplements during intense workouts.
12. Magnesium supplements: Magnesium supplements are essential for muscle function and relaxation. It helps regulate calcium, which triggers muscle contractions. A deficiency in magnesium can cause muscles to contract more, leading to cramps. Supplementing with magnesium can help prevent and alleviate muscle cramps by promoting proper muscle relaxation and reducing tension.
13. Gradual Progression: Increase your exercise intensity and duration gradually to avoid overloading your muscles.
14. Training Plan: Follow a structured exercise program that includes rest days.
15. Proper Footwear and Clothing: Wear well-fitting shoes and comfortable clothing that allows for good circulation.
16. Shoe Fit: Ensure your shoes provide adequate support and cushioning.
17. Stretch Regularly: Incorporate stretching into your routine to maintain flexibility and reduce muscle tension.
18. Stretching Routine: Focus on the major muscle groups, holding each stretch for 20-30 seconds.

Resources: 

Try some of the following to help balance the parasympathetic nervous system

• • • • • • • 4/7/8 breathing
            • Alternate nostril breathing
            • Box breathing