Okay. Tonights run was supposed to be an easy 2.5 mile run to give my legs a break in preparation for tomorrows long run. However, I spent a lot of the day in front of my computer trying to catch up on work and literally went from chair to pavement without any warning to my body. Naturally, it fought back. Within one kilometre I had the worst stitch I have ever had – truthfully! And I really don’t remember the last time I even had a stitch to boot! I forced myself to slow down and at one point I even had to stop and stretch. It felt kind of silly to me because usually it’s only around the 2.5 mile mark that I actually feel warmed up for the rest of the run.
I also had a really weird pain in my shoulder. I can’t really describe it other than it felt like pins and needles.
So in conclusion, I really didn’t give my run tonight my “all.” But I did it. It’s done. Now to rest and get ready for tomorrow.
- Distance: 4.03 km
- Time: 26:23
- Pace: 6:33
- Best pace: 5:10
If you’re interested in learning about stitches continue reading. (From Wiki)
- The pain may be caused by contracting the liver or spleen, which squeeze extra oxygen-carrying red blood cells into the circulation. Although there does not appear to be much muscle in the capsule of the spleen, there is direct and indirect evidence that its size does change with exercise. This autotransfusion, (which is much larger in some animals) increases exercise capacity but the associated pain may be severe, relieved only by rest. A plausible mechanism for the pain is that high internal pressure in the liver or spleen restricts blood flow, causing hypoxia.
- Diaphragmatic Ischemia
- Imbalances of the thoracic spine
- Irritation of the parietal peritoneum
- Drink water or fluids before hand. Dehydration is a common cause of side stitches.[
- Improve fitness
- Strengthen the diaphragm by using exercises such as those that aid respiratory rehabilitation
- Strengthen core muscles (abdominals, lower back, obliques)
- Limit consumption of food and drink, two to three hours before exercising (in particular, drinks of high carbohydrate content and osmolarity (reconstituted fruit juices))
- Warm up properly
- Gradually increase exercise intensity when running
- Run on soft surfaces
- Breathe with full exhalation
- Slow the pace of the exercise.
Pain induced by the stretching of the visceral ligaments is relieved by removing or minimizing the applied force, by slowing or stopping the exercise and lying down until the pain subsides.
- Stretching may relieve the pain of a stitch. Raise your right arm straight up and lean toward the left. Hold for 30 seconds, release, then stretch the other side.
- Slow down your pace until pain lessens.
- Massage or press on the area with pain. Bend forward to stretch the diaphragm and ease the pain.