How to Get Rid of Side Cramps?

Cramps! This uncomfortable, painful and irritating condition may have a number of causes. One of the more common yet easily treated types is side cramps that usually follow a period of physical activity. Through the years some people have referred to side cramps as a “stitch” in the side – a sharp pain under the ribs. These are generally the result of a muscle spasm or strong contraction of the diaphragm, caused by quick breaths while running.

Where do Side Cramps Come From?
When we inhale, the lungs fill with air and expand. This causes pressure on the diaphragm, pushing it down. As we exhale, the lungs empty and contract, allowing the diaphragm to move up again. Because the diaphragm is so involved in the breathing process, it can cramp or convulse when air gets trapped beneath it or if you run hard and put too much stress on it.

People who experience side cramps or “stitches” can reduce the effects or even prevent some cramping by avoiding meals for at least an hour before running. It’s also important to do some low-level warm-up exercise and stretching before taking off on a vigorous run. Even with these precautions, people may experience side cramps unless they concentrate on their breathing during a run. Deeper, steady breaths through the mouth will help you get more air and avoid the shallow breathing that often leads to cramps.

If Cramps Attack!
If you breathe deeply and evenly when exercising or running, you lessen the chances of getting side cramps. If you do feel slight cramping early in the run, slow your pace or stop and walk for a short time. Focus on your breathing during this slow-down period. Experience runners also know that raising the arm on the side that is cramping can also help relieve the tension on the diaphragm.

Be sure to maintain good posture when running and during any slow-down period after running. Stretch out your body to give the lungs and diaphragm plenty of room in which to work. Breathe evenly and deeply during the cool-off period and don’t stop completely after a vigorous run. Walk to keep the lungs and muscles working to some extent.

It’s Rhythm
Looking more deeply into the effects that running has on the body, we find that the rhythm we get into when running can lead to more cramping as well. People tend to breathe the same way and often inhale when one foot hits the ground and exhale on a different step. These habits, though unconscious, can be changed with some mental effort. Constant repetition and pressure on the same muscles, including the diaphragm, can contribute to the “side stitch” problem.

Drink plenty of fluids and don’t eat just before running, as mentioned earlier. Try to strengthen the muscles in the stomach with other exercises. This will help you avoid spasms and side cramps. Whenever you can, focus on how you are breathing during a run. Change the pattern and make sure the breaths are deep and even for awhile then change for a short period. Lean slightly side to side, or to the back, and take some pressure off the diaphragm and stomach muscles as well.

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