Stitch

introduction

Almost everyone has had a stitch or stitch in the side. Side stitches are cramp-like pains that occur on the left or right of the chest and can vary in pain intensity. On the left they are located at the level of the spleen and on the right they are mostly at the level of the liver. Of course, not every pain at this point is automatically a side stitch. Stitches in the side occur in endurance sports such as jogging, swimming, cycling and cross-country skiing.

Origin and cause of the pain

According to the vernacular, the pain associated with a stitch in the side comes from speaking while doing sports. But this assumption is not correct, because stitching in the side has nothing to do with speaking while doing sports.

For side stitches there are several different causesone of which is breathing too fast. Breathing too fast means that the body does not get enough oxygen. However, muscles need oxygen to function properly. The oxygen content drops in the blood, the body switches to an energy supply without oxygen, and thereby produces lactate that accumulates in the blood and muscles. By a too high lactate concentration the muscles can eventually cramp. This is exactly what happens on the diaphragm. The Rib muscles cramped itself and thereby contracts. The diaphragm, which is connected to the rib muscles and other muscles in the chest, then contracts as well. The Contraction of the diaphragm results then to the Side stitchesthat can sometimes lead to quitting exercise.

In addition to the cramping of the diaphragm, however, come other causes in question. The spleen and liver can also cause this pain. During exercise, the body redistributes the blood. During and after eating, the body directs the blood to the stomach in order to optimize digestion and to effectively absorb nutrients from the food. It is similar when doing sports. When the body realizes that Muscles are activated and moved, directs the body Blood from other organs to the musclesto ensure the blood flow to the muscles and thus also to ensure an optimal supply of the muscles with the necessary nutrients. The blood that is missing in the organs and thus also in the liver and spleen changes the tension in the organs. This changed tension then triggers the pain known as a stitch in the side. Because of this, you should No exercise immediately after a meal drift to prevent stitching. Due to the anemia in the organs, they also release substances that increase the pain. Not only insufficient blood flow can lead to the side stitches, but also too much blood flow, which can build up pressure, which then also causes pain in the organs.

Flatulence and constipation are other factors that can trigger side stitches. If the stomach or intestines are filled with gas or food, the abdominal cavity is very full. Through the little space in the abdominal cavity then all organs are constricted. This means that the body cannot breathe as well as it should during exercise. In addition, there is the lack of space, which can build up additional pressure in the abdomen.

But the abdominal muscles can also lead to the intense side stitches. In the case of weak abdominal muscles, it behaves similarly to the cramping rib muscles. If the Abdominal muscles too weak are then tire first and can also cause cramps, which then contract the diaphragm like the muscles of the ribs.

The Attitude at Endurance sports can also play an important role in the development of side stitches. Is the Posture stooped and crooked, this can cause pressure in the abdomen, which disrupts the blood circulation and can lead to a poorer supply of nutrients. This in turn can cause cramps that lead to the pain we know as a stitch.

The most common justification for the side stitches is one increased blood flow to the spleen. Physical exertion causes more blood to flow into the spleen, thus ensuring a swelling of the organ. The spleen is responsible for redistributing the blood. It sucks in the blood and then presses it back into the bloodstream. This contraction and compression ensures a steady swelling. The swelling leads to a stretching of the Peritoneal cover. The peritoneum is the peritoneum and lines the abdomen. The most of the innards are surrounded by it. It is located below the diaphragm and extends to the entrance of the small pelvis. The peritoneum serves as a Channel for Blood vessels, lymph vessels and nerves of the abdominal organs. In addition to the peritoneum, this will also be Splenocolic ligament overstretched. This tape is also located in the abdomen and, among other things, ensures that the spleen is suspended in the abdomen. This overstretching is probably responsible for the pain on the left and right of the stomach.

All these Theories are not entirely wrong, but you can always not yet say exactlywhere exactly the pain comes from, or when the pain is triggered by which cause.

Because professional athletes in particular should be trained enough to know their body and not risk cramps by breathing too quickly. They should also know that eating before an endurance run is not conducive to athletic performance. But even so, you can't be absolutely sure that you won't get a stitch.

It is known Stitch in the side in all endurance sports can occur, but runners are particularly often affected. But why this is so, could be so far not sufficiently clarified become. One approach is that the vibrations cause gases from the intestines to rise upwards and thus trigger the pain. When running, the organs are sometimes shaken vigorously. Especially when the stomach is full. Therefore one should three hours before No more heavy food after exercise. A too empty stomach is however not beneficial either. Because of this, you should have a small one Easily digestible meal about an hour before eating sports. Food that can cause flatulence should therefore always be avoided. The wrong choice and quantity of drink can also lead to a stitch in the side. Namely when too much liquid is supplied or the supplied liquid carbonic acid contains.

Diagnosis and course

When diagnosing a stitch you can't really make any mistakes. Side stitches are no diseasebut easy to identify. You don't need a doctor for the diagnosis, because endurance sports are often responsible for the pain in the side. So if you do endurance sports, you can usually assume a stitch if you feel pain in the flanks. Only when the pain You should consult a doctor directly after exercising to clarify the origin of the pain. The course of the side stitches is actually the same for everyone. First kick off the pain relatively slow and then will stronger relatively quickly and convulsive. This makes it more and more strenuous to keep walking and breathing deeply. If you continue to breathe deeply and do not slow down, you will ensure that the pain can get even worse.

Treatment and therapy

If you start a sporting activity like an endurance run, you shouldn't start the full tank right away, but the one Increase stress on the body slowly and steadily. The slowly increasing load allows the body to get used to the demands better and to distribute the blood better. If you start right away with full power, the body can no longer keep up with the redistribution. This increases the risk of side stitches.

The more persistent and trained an athlete is, the lower the risk of getting a stitch in the side. The diaphragm is better trained and the body can redistribute blood faster. Should Side stitches occur, then it is recommended that Reduce stress significantly for a short timeso that the body can relax a little and the blood can be optimally distributed again. A short break from walking until the pain subsides often helps quite well. Once the pain has subsided, you can slowly increase the load again. By a deep breathing the abdominal muscles support the diaphragm and it is additionally stretched and can then relax again and relieve the cramp.

You can painful area also with your fingers massage until the pain slowly subsides. By pressing with the hand, the cramped area is relaxed and the pain can be alleviated.

In addition to the tips and Budget Can also help combat side stitches alternative remedies help. Magnesium deficiency could be a reason for the stitch, which then just happens easily remedied by supplementing magnesium can be. Alternative healing methods like herbal teas can also help relieve cramps and relax the body. The body may also be over-acidified, so that you can be examined by a non-medical practitioner. In this case, the diet would have to be changed in order to restore balance in the body.

Traditional Chinese Medicine (TCM) can help fight the stitch. In TCM one assumes that illnesses and health problems of one Disruption of the flow of life, the Qito go out. In TCM, the spleen ensures harmony in the body because it is located in the middle of the body. The spleen is also equated with the inner center. TCM wants to strengthen the inner center and achieve this through diet and physical activity.

Side stitches without exercise

Side stitches usually occur during sporting activities, especially endurance sports. However, there are also side stitches that result other causes is caused. After operations, pain in the side similar to stitches often occurs, which may last for a long time. If side stitches occur without exercise, organs can be the trigger, but also Tapes and tendons can trigger the pain.

Breathing technique to combat side stitch

Breathing is arguably one of the key aspects of fighting side stitch. A regular and vigorous breathing can make side stitches disappear very quickly. The basis for this is an upright stance in which you can inhales deeply into the stomach. If there is no more space there, you breathe a little further in the rib cage. A little more air went into the chest. And when you continue to breathe in, a little more air goes into your lungs. You then inhaled three times. This is the so-called 3-way breathing when inhaling. As for inhaling, there is also a 3-way breath for exhaling.

Now you breathe out as deeply as you can and your upper body bends forward. Then you try to squeeze out the last bit. Wait briefly after the second time and try again to push something out. The Combination of triple inhalation and triple exhalation is called 3-3 breathing. You inhale three times and exhale three times. You should practice this as often as possible. The next time side stitches appear, you can breathe them away with 3-3 breathing.

With this technique you train that complete volume to use his lungs. This tightens the lung sac and allows you to breathe more effectively.

When running, you can use other combinations of this breathing to prevent the stitch. 3-3 breathing can be achieved by a 3-2 breathing, 2-3 breathing, 3-1 breathing or 2-1 breathing depending on how fast you are running and which breathing technique is available.

The breathing rate can also be optimized to avoid side stitches. A quick inhalation and exhalation doesn't do much good. It is often assumed that the frequent breathing more oxygen to the lungs reached. Dem however, it is not so, because the breathing phases are far too short to transport the oxygen to the alveoli. Our blood also needs some time to absorb oxygen at the alveoli. Unfortunately, this does not happen as quickly as you might want your body to do. It is therefore advisable to monitor your breathing and change it if necessary.

Another technique is that Nasal breathing. You should practice it at low speeds to get your body used to it. But if you master nasal breathing, it has many advantages, especially if you can still do nasal breathing at higher speeds. By inhaling through your nose, the Purified and filtered air flowing through. Besides, she will moistened and slightly warmedwhich makes it more comfortable for the lungs to run, especially in cold air. In addition, the throat does not dry out as quickly.

12 tips on how to prevent and fight side stitch

• At breakfast, you should mainly eat light, low-fiber, low-fat foods.

• Breakfast should be 2-3 hours before training or competition so that the stomach has enough time for digestion.

• Warming up gets the body going and ensures good blood redistribution. Breathing is also adapted to the increased oxygen demand.

• When starting, you shouldn't give full throttle straight away, despite warming up, but start slowly and increase the pace.

• The hull can make all the difference. A well-trained trunk prevents side stitches and the internal organs are also protected.

• Strong abs are very effective at preventing side stitching. Above all, the oblique abdominal muscles play an important role here. Doing a few sit-ups every day can help reduce the likelihood of side stitching.

• Breathing should be carried out in a controlled manner to guarantee an even supply of oxygen. Irregular and shallow breathing can cause side stitches. For more information, read: Correct breathing while jogging

• If you have an acute stitch you should concentrate more on breathing and slow down so that the body can relax and recover a little.

• You can use your hand to press on the cramping area and massage it gently so that the pain slowly decreases.

• Really slow down your running pace until the pain goes away. If you start to increase the pace too early, the side stitches can return.

• If walking slowly or running doesn't help either, you should take a break and stretch yourself vigorously. This relaxes the muscles and you can take a deep breath in and out. Each time you exhale, you can stretch your upper body a little further.

• If this doesn't really help, you can try to bend your upper body forwards while standing and let your arms dangle. As you inhale, stretch your arms and upper body up into the air, and while exhaling, let your upper body and arms fall towards the ground.

However, the running training is that Strengthening the abdominal muscles and learning the correct breathing technique the be-all and end-all if you want to prevent side stitches. A well-trained body is a good starting point to withstand somewhat higher loads without a stitch.