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Question:
I enjoy running, but about halfway through my workout I always get a bad cramp in my left side. My running partners tell me to grin and bear it, pinch my opposite side, or eat more bananas for the potassium. What should I do?
Answer:
A side ache or cramp, also sometimes called 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 and contracts upwards when we exhale. Stitches can occur 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 often are.
When we exercise at a comfortable pace and can carry on a conversation, breathing is rarely a problem. As our pace increases, we need more oxygen and our breathing becomes more rapid. Pressing on your side can help 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.
To belly breathe, contract your
abdominal muscles and pull your stomach in as you exhale. Force as much air as possible out of your lungs, and then inhale as much as you can. As you inhale, you should feel your abs swell as your diaphragm stretches downwards, allowing your lungs to fully expand. This technique is similar to the diaphragmatic breathing that singers use to hold a note for a long time.
When you feel a stitch coming on, begin belly breathing and continue until your pace slows. Focus mainly 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 OK if your breath sounds loud and laboured. Once your pace has slowed, you can begin breathing normally again.
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