Side stitches are the WORST! Here's how to avoid them:
Jordan Metzl, M.D., a sports medicine physician at the Hospital for Special Surgery in New York City and creator ofworkout, says the most likely cause is a diaphragm spasm. The diaphragm, a sheet of muscle that extends across the bottom of the rib cage, plays an important role in breathing. Just like your leg muscles, your diaphragm can fatigue and cramp when put under too much stress. That’s why side stitches tend to strike beginner runners or those stepping up pace or distance.
The good news is that there are a variety of effective strategies—ones that I put to the test with the runners I coach—that can help prevent and treat this common problem.—like planks and donkey kicks—three times a week can strengthen weak diaphragm muscles, making them more resilient to fatigue and less likely to cramp. Bonus: A stronger core will also help you run more efficiently and reduce your overall vulnerability to injury.
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