Pain in your side?

Help is at hand

One of the most common things people complain about during exercise is the searing pain that affects a person in their side just under the rib cage. This pain can be sharp and heavy and is often referred to as a stitch.

The stitch is a painful phenomenon that has no proven cause, although there are a few theories circulating the exercise community, including the two most popular: reduced blood flow or oxygen to the diaphragm and Increased blood flow to the liver or spleen causing distress. A stitch is the cramping of both muscles and organs while exercising causing us to become short of breath and obviously pain.

Stitches can affect anyone, but there are a few things you can do to help prevent them.

Hydrate: Drinking enough water is vital. When you are dehydrated the necessary minerals that are needed throughout your muscles can’t get to where they need to be. The muscles get tired. Fatigued muscles lead to cramps. The diaphragm is a big muscle, the cramping of this large abdominal muscle leads to the stitch.

Don’t eat a heavy meal before exercise: Heavy or large meals sit in your stomach like a weight. This causes excess stress on the surrounding muscles and organs again causing fatigue.

Stretch pre-exercise: Stretching helps alleviate stress and tension in our muscles. It also seems to be the perfect relieving factor when combined with deep breathing if you are affected.

If you suffer from stitches regularly and consider yourself a “chronic stitcher”, you may like to consider other causes of your stitch.

Chat to your GP to see if a magnesium supplement is suitable for you, as they have been proven in some cases to reduce stitches significantly.

Visit your osteopath, physiotherapist or chiropractor for a tune up. Try to help those pesky muscles from being overly taught on a day to day basis.

Stitches are common; however, they can sometimes lead to stress.

If you are around when another person is experiencing a stitch:

• Try to keep them calm
• Encourage deep breathing
• Help the individual to stretch
• Remind them it’s just like a cramp, it will pass.

Remember that reducing stitches is possible, and easy once you start the process.

Enlist help if you need it, and don’t be afraid of the stitch itself. Follow the above steps to both prevent and relieve a stitch and notice the difference yourself.

Dr Alexis Page is an osteopath at the Health Creation Centre in Ocean Grove.