Post by physiojohn on Dec 7, 2009 13:29:04 GMT -5
WHAT IS STITCH?
Exercise related transient abdominal pain (ETAP) is now thought to be related to the ligaments and muscles of the diaphragm coming under strain as the internal organs get bumped around. The pain of a runner's stitch is the diaphragm (muscle) going into spasm . - This dome shaped structure across the bottom of the rib cage moves as you breathe - Up as you breathe out and down with the in breath.
exercise related transient abdominal pain (ETAP)
Short irregular breaths make spasm more likely.
TACKLING STITCH
Once this pain has started, the best remedy is to try and regulate your breathing - try taking deep inspiratory breaths and letting them out slowly. Relieving the pressure of the liver on the diaphragm by supporting the abdominal contents with your hand on the right side, can also help.
PREVENTING STITCH
To prevent a side stitch, take even, deep breaths while running. Shallow breathing tends to increase the risk of cramping because the diaphragm is always slightly raised and never lowers far enough to allow the ligaments to relax. When this happens the diaphragm becomes stressed and a spasm or "stitch" is more likely.
EAT SOONER AND LESS BULK
A full stomach is heavier and bounces around more, ptting pressure on the ligaments and muscle of the diaphragm. - Re-think your eating plan. Fuel up on less bulky meals and allow 1-2 hours before running.
John Stephenson
Physio at Moti Bristol
07795 203 513
Exercise related transient abdominal pain (ETAP) is now thought to be related to the ligaments and muscles of the diaphragm coming under strain as the internal organs get bumped around. The pain of a runner's stitch is the diaphragm (muscle) going into spasm . - This dome shaped structure across the bottom of the rib cage moves as you breathe - Up as you breathe out and down with the in breath.
exercise related transient abdominal pain (ETAP)
Short irregular breaths make spasm more likely.
TACKLING STITCH
Once this pain has started, the best remedy is to try and regulate your breathing - try taking deep inspiratory breaths and letting them out slowly. Relieving the pressure of the liver on the diaphragm by supporting the abdominal contents with your hand on the right side, can also help.
PREVENTING STITCH
To prevent a side stitch, take even, deep breaths while running. Shallow breathing tends to increase the risk of cramping because the diaphragm is always slightly raised and never lowers far enough to allow the ligaments to relax. When this happens the diaphragm becomes stressed and a spasm or "stitch" is more likely.
EAT SOONER AND LESS BULK
A full stomach is heavier and bounces around more, ptting pressure on the ligaments and muscle of the diaphragm. - Re-think your eating plan. Fuel up on less bulky meals and allow 1-2 hours before running.
John Stephenson
Physio at Moti Bristol
07795 203 513