Today I was at the gym doing a Turbokick class. About 15 minutes in I started to develop a side ache! Ugh, I was in the front row so of course, I had to try and ignore it, shake it off and, not let it show . Then I started to wonder what causes them and made it a point to research it and blog about it.
Have you ever wondered? Do you get them a lot? I don't get them very often, so I don't know what I did differently today. This is what I I found!
A side cramp is spasm in your diaphragm -(a dome-shaped muscle that separates the organs in your abdominal cavity from the heart and lungs in your chest cavity). As you inhale and expand your lungs, the diaphragm sinks down. When you blow out a breath, it expands upward. So far, no problem. But your liver is attached to the diaphragm by two ligaments, and sometimes running or even brisk walking--which can mean almost 200 pounds of force with each foot strike--can yank the diaphragm downward even as it is expanding upward with each exhalation. The result: a sharp twinge below your ribs, usually on the right hand side, where the liver is located. A full stomach can have a similar effect. Pretty interesting I didn't know it was because it was because of your liver and a ligament. Hmmmm! And it was on my right side too....
Here's what experts recommend:
Belly Breathe If you consistently take shallow breaths, your diaphragm remains in the "up" position, so your connective ligaments don't get a chance to relax. Instead, breathe evenly and deeply, drawing air deep into your lungs so your belly rises, your diaphragm dips, and your ligaments get a rest.
Go Easy on the Downhill Walking or running downhill increases the force on your body with every foot strike. Avoid long downhill routes if side stitches are a recurrent problem for you.
Eat Lightly Avoid heavy meals for 3 hours prior to your workout. If you need a light snack, have it 1 hour before heading out the door. Continue drinking fluids, however. They leave the stomach quickly and hydrate you, thus helping to prevent cramping.
Ease Up Sometimes stitches are the result of too much too soon. If you start to feel a stitch coming on, slow your pace and relax your body until the feeling subsides. Gradually increase your effort until you can walk or jog pain- free.
Reach for the Sky Stretching your diaphragm muscles is as important as stretching your hamstrings. Raise your right arm straight overhead. Then bend your torso to the left. Hold 20 to 30 seconds. Switch sides. Perform this stretch daily.
Rub It Out When a stitch strikes, massage or press on the area where you feel pain, while bending forward slightly. If the pain persists, stop exercising, and massage and stretch the area until the cramp subsides. Continue on at a lower intensity.
What is your method? = )
Here are some ways to prevent side cramps!
You can avoid cramps by minimizing stress on the diaphragm.Here's what experts recommend:
Belly Breathe If you consistently take shallow breaths, your diaphragm remains in the "up" position, so your connective ligaments don't get a chance to relax. Instead, breathe evenly and deeply, drawing air deep into your lungs so your belly rises, your diaphragm dips, and your ligaments get a rest.
Go Easy on the Downhill Walking or running downhill increases the force on your body with every foot strike. Avoid long downhill routes if side stitches are a recurrent problem for you.
Eat Lightly Avoid heavy meals for 3 hours prior to your workout. If you need a light snack, have it 1 hour before heading out the door. Continue drinking fluids, however. They leave the stomach quickly and hydrate you, thus helping to prevent cramping.
Ease Up Sometimes stitches are the result of too much too soon. If you start to feel a stitch coming on, slow your pace and relax your body until the feeling subsides. Gradually increase your effort until you can walk or jog pain- free.
Reach for the Sky Stretching your diaphragm muscles is as important as stretching your hamstrings. Raise your right arm straight overhead. Then bend your torso to the left. Hold 20 to 30 seconds. Switch sides. Perform this stretch daily.
Rub It Out When a stitch strikes, massage or press on the area where you feel pain, while bending forward slightly. If the pain persists, stop exercising, and massage and stretch the area until the cramp subsides. Continue on at a lower intensity.
What is your method? = )
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