I am starting volleyball practice soon and we will do running as conditioning. We are running about a mile, I think.
2006-08-12 14:48:37 · 10 answers · asked by Anonymous in Health ➔ Diet & Fitness
A stitch will usually go away quickly after just slowing down or stopping. If you're in a race or you just don't want to stop, however, you can often make it go away by bringing your breathing into careful control. Concentrate on belly breathing, pushing your belly out when you breathe in and relaxing it as you breathe out. Take deep breaths on the intake, and exhale suddenly, even noisily. To get the diaphragm to contract in rhythm with your steps, try to inhale and exhale as you land on your left foot. Strange but true, this can help prevent spasms by encouraging the diaphragm to bounce along in sync with your stride.
If the pain is just too much and you have to stop, try bending over and raising your knee on the stitch side while pressing your fingers deep into the painful area and tightening your stomach muscles. Or just walk while belly breathing.
2006-08-12 14:56:52 · answer #1 · answered by lost_soul 4 · 0⤊ 0⤋
The advice about deep breathing and conditioning is important as well as avoiding eating before exercise. The "stich" is usually caused by a lack of blood flow to the diaphragm (the muscle that controls breathing) which causes it to spasm. If you have eaten just before you exercise, your body is concentrating alot of blood flow to the stomach instead of the diaphragm, causing the "stitch." Many runners advocate exhaling forcefully when stepping with the leg on the side of the stich. In my personal experience, this helps sometimes. If it doesn't, I just take a moment or two to walk instead of run.
2006-08-12 22:18:00 · answer #2 · answered by mistify 7 · 0⤊ 0⤋
Well, you have to do several things as well as avoid several things. First, running is great to build stamina and cardio endurance. This will help you recover from the short stressful bursts you encounter in a game.
DO NOT:
1. Eat for 2-3 hours before running
2.Run too fast
DO:
1.Drink small amounts of water prior to running
2.Stretch really well, especially the abdominals
3.Maybe do some side-bends
4.Stretch your body to the ceiling
5.Maybe do some crunches or situps
6.Breathe deeply and evenly, exhale slowly
Good Luck
2006-08-12 22:05:24 · answer #3 · answered by snvffy 7 · 0⤊ 0⤋
My Physical Education teacher once told me the technique of breathing to prevent stiches....
For every step you run you breathe In, In, Out,Out.
As in when you run
Right Step (In)
Left Step (In)
Right Step (Out)
Left Step (Out).
So throughout your run you breathe in that manner.....works pretty well. Have a try!
But in the first place, do not eat or drink too much before your run.
2006-08-13 06:53:55 · answer #4 · answered by akanekaye 3 · 0⤊ 0⤋
While running I find It always helps to raise your hand in the air on the side it hurts.
2006-08-12 21:55:55 · answer #5 · answered by IamabrownE 2 · 0⤊ 0⤋
I usually get them at the start of football season. But by the end of football season, after about a million gassers, I don't get them anymore. I think it's all about conditioning.
2006-08-12 21:52:46 · answer #6 · answered by crashvander 2 · 0⤊ 0⤋
Raise your arm on the side of the stitch.
2006-08-12 21:54:42 · answer #7 · answered by Sir J 7 · 0⤊ 0⤋
I don't know about best way, but I have always tried to lean back to help the muscles uncramp and move my arms in circular motions. Those things have helped me.
2006-08-12 21:55:21 · answer #8 · answered by Vladdy 2 · 0⤊ 0⤋
Focus more on your breathing, make sure to take fuller breaths. Having more oxygen supposedly helps with them.
2006-08-12 21:54:41 · answer #9 · answered by Anonymous · 0⤊ 0⤋
these type of stithces or itching is due to accumulation of lactic acid in muscles, it is due to matabolic reasons...no need to worry neither to go into detail...
just start with warm up excercises... nothing to worry...
2006-08-12 21:56:24 · answer #10 · answered by dhrupadvaria 1 · 0⤊ 0⤋