Breathing Properly Can Help Side Stitches and Running Cramp

Side stitches, also known as exercise-related transient abdominal pain (ETAP) are a frequent problem for people engaging in high impact exercise activities, particularly running.

They are usually felt on the right side and most commonly affect you when you are breathing too shallow, although they are known to affect more experienced athletes.

In a study of 965 participants who engaged in regular sporting activities that included running, cycling, aerobics, horseback-riding, basketball and swimming, it was found that gender, BMI (body mass index) and training status had no bearing on the prevalence or the degree of pain of ETAP.

The study did show that those who exercised more frequently experienced ETAP less often, and that prevalence and severity of ETAP decreased with age.

Exercising in extremely cold temperatures, decreased blood flow, trapped air and/or gas below the diaphragm, eating a meal too soon before exercise, or exercising too vigorously may also cause the diaphragm to spasm or cramp, causing sharp pain under the rib cage. Dehydration can also contribute to muscle cramping and running cramps.

To avoid side stitches, you need to practice deep breathing exercises - learn how to take a full breath.

When most of us take a breath we generally fill the top and middle part of our lungs. a full breath involves also breathing into your abdomen and then filling the lungs.

To avoid leg cramps, running cramps and side stitches you will need a comprehensive program involving: stretching; better training techniques; breathing; a sound nutritional program; a hydration plan and a a stretching and massage routine you can do easily.