We all have had had it.. that crippling pain in our side that always comes as a surprise during training or even worse, during an event.
So what causes it? Well in a nutshell no one really knows the exact science of the stitch so finding a cure for it is difficult. There are many theories and from the research I have made, below are the three most plausible theories. Rather than try to decipher even something that the scientists cant, its best to try and manage what we do know about it and remove the possible reasons that cause the stitch – see below.
The Stitch – The Theories
- The restriction of blood flow around the diaphragm and surrounding muscle. Your diaphram is a integral part of breathing when training. When you train or race at a high intensity the blood flow is shifted into the limbs thus causing the stitch
- Another popular theory is that stitch is caused by organs pulling on the ligaments that connect the stomach to the diaphragm. Ligaments that support organs like the spleen and liver are also attached to the diaphragm. Jolting during exercise may cause these organs to pull on the ligaments and create stress on the diaphragm.
- The third theory and most recent theory is an irritation of the ‘parietal peritoneum’. There are two layers of membrane that line inside wall of the abdominal cavity. One layer covers the abdominal organs. The other layer, attaches to the abdominal wall. The two layers are separated by lubricating fluid, which allows the two surfaces to move against each other without pain as this area is an area that is sensitive due to the nerves in the area. The stitch occurs when there is friction between the abdominal contents and the parietal peritoneum. This friction may be caused by a full stomach or a reduction in the lubricating fluid.
How to reduce your chances of getting the stitch
Ensure you are doing plenty of high intensity training leading up to an event. You need to mimic the race scenario in your training such as plenty of brick sessions.
Eating and drinking incorrectly before and during a training or a race can be a major cause. Ensure you eat only what you would eat normally before your training and ensure you practice your race day nutrition. It is often something that is thrown in out of the ordinary that you have not practiced with that can be a major cause. Do not eat within 30 minutes of starting an event or training as it is normally best to have let your food to digest, if possible eat one hour prior. Ensure you keep hydrated as dehydration can also be a factor however drinking in massive gulps can also be a contributor. Sip your drinks before and during exercise.
Poor fitness, an inadequate warm-up and exercising at high intensity may also be factors. Ensure you have warmed up correctly and trained consistently and with a program to eliminate other factors and talk to your coach about any fitness concerns you may have.
How to get rid of it
If the stitch does strike during a race holding your arms over your head while gently tensing your stomach can help. Bending / moving into the area of pain whilst tensing your stomach muscles in that area can also help to get rid of the stitch temporarily. After your episode, try and recall what you did differently that may have caused it in the first place and ensure you don't replicate the same situation again.
Coach Renee Ker
TriMotivate
0404 261 592