Side cramps

A side ache or cramp, also sometimes known as a stitch, is a spasm in the diaphragm. The diaphragm is a muscle that stretches across your chest cavity below your lungs. It expands downwards when we inhale as well as contracts upwards when we exhale. Stitches can take place when we run too fast or breathe rapidly without getting enough air into our lungs during inhalation, or when we don't expel enough air during exhalation. Side cramps are not caused by a lack of potassium or dehydration, as leg cramps frequently are. When we exercise at an ease pace and can carry on a conversation, breathing is rarely a problem. As our pace increases, we need more oxygen furthermore our breathing becomes more rapid. Pressing on your side can assist to relieve the discomfort of a cramp, but learning a technique called 'belly breathing' is a way to counteract stitches and prevent them from occurring.

More of the side cramps

To belly breathe, agreement your abdominal muscles and pull your stomach in as you exhale. Force as much air as likely out of your lungs, and then inhale as much as you can. As you inhale, you should sense your abs swell as your diaphragm stretches downwards, allowing your lungs to fully expand. This method is similar to the diaphragmatic breathing that singers use to hold a note for a long time. When you sense a stitch coming on, begin belly breathing and continue until your pace slows. Focus mostly on the exhalation and the contraction of your abs. The stronger your abs, the easier it is to do this type of breathing. It's alright if your breath sounds loud and labored. Once your pace has slowed, you can begin breathing usually again.


Most of us acknowledge them at one time or another. It is chiefly common in runners and has been known to slow some down to a walk until the pain subsides. Up until lately there was no clear explanation for the cause of this annoying cramp. Now researchers consider that the side stitch is caused by stretching the ligaments that extend from the diaphragm to the internal organs, particularly the liver. The jarring motion of organization while breathing in and out stretches these ligaments. Runners are inclined to exhale every two or four steps. The majority people exhale as the left foot hits the ground, but some people exhale when the right foot hits the ground. It is the later group who seem more prone to get side stitches. Exhaling when the right foot hits the earth causes greater forces on the liver.

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