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- Q Sometimes when I run I get a stitch. How can I prevent this?
- A A stitch is a cramp in the diaphragm (the wall of muscle between the chest and abdomen), which is caused by excessive movement of the internal organs when running. It is a harmless condition - although very uncomfortable - and can be resolved by stopping running, or alternatively slowing your pace and pressing hard or kneading with your fist against the site of the discomfort for about 15 seconds. A stitch can be caused by several factors, but the most common are poor running form and not breathing correctly - so, your first check should be your running technique. The next step is to change your eating habits by avoiding running too soon after eating and avoiding big meals before training - particularly foods that are high in fat and sugar. You should also make sure you warm up thoroughly. Another tip is to follow a programme of core stability exercises to strengthen your deep abdominal muscles, and to practise deep breathing through the belly as well as exhale forcefully - which can help to stretch out the diaphragm muscle, thereby alleviating spasms.
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