Side Cramps while Running

If you have ever suffered a side cramp while running, you must be knowing how bothersome it can be. In fact, the cramp can hurt and pain so intensely that it may turn even a best runner into a survival crawler. However, since it is a temporary problem, most of us don't take it seriously. But in this article we will discuss in detail various causes and preventive measures for side cramps that will help you all to overcome this problem.

What Causes Side Cramps When Running?

A side cramp or side stitch is an acute pain below the lower edge of the ribcage due to a muscle spasm of the diaphragm. The diaphragm is a dome shaped muscle, dividing the chest cavity from the abdominal cavity. It helps in breathing, i.e. when we inhale or breathe in, the diaphragm moves up and while exhaling or breathing out, it goes down. The spasms of the diaphragm occur as a result of up and down movements of the internal organs while running or exercising, hence straining the diaphragm while inhaling and exhaling. Besides this, one more factor that may contribute to side cramps while running is liver which is attached to the diaphragm by two ligaments and is located in the upper right abdomen. Hence, usually many people experience cramps at the right side, just below the ribs causing abdominal pain.

Side cramps or stitches primarily occur due to vigorous exercise like running and are more common in novice exercisers who have not yet established proper pacing and while exercising tend to breathe more quickly and deeply. Especially, if they begin and end a respiratory cycle on the same foot while running and to synchronize their breathing with their running pace, the exhalation consistently occurs on the same leg. As a result a side stitch may develop, especially if the runner repeatedly exhales when the same foot hits the ground again and again. Apart from this, a stomach full of food may also lead to side cramps.

How to Prevent Side Cramps When Running?

One of the most effective ways to prevent such pain is to avoid shallow breathing, i.e., breathing in only small volume of air and utilizing a minimal portion of the total lung capacity. This causes the diaphragm to be consistently in high position while running, hence doesn't lowers enough to enable the connective ligaments of the liver to relax. As a result the diaphragm becomes stressed, causes a side cramp or stitch to occur. Therefore, while running one should breathe deeply or try belly breathing so that all organs in the body receives right amount of oxygen, and the diaphragm lowers properly and reduces the stress on it. Another technique is to 'purse' the lips while running, as if one is trying to blow something. Or try to exhale as the left foot strikes the ground in place of right foot as the organs attached to the left side of the diaphragm are tend to be smaller than those on the right side, hence there will be less strain on the diaphragm.

Besides these, drinking 10 - 12 oz of water per half an hour before running will not only prevent side cramps but will also keep you hydrated. Also, eating light and giving your body a good stretch before running can also help in preventing side cramps while running and pain associated with it. A good warm-up routine loosens the tight muscles which may contract and lead to muscle cramps like side stitches while running.