Learn to prevent and treat the side point of the corridor with these useful tips and exercises. Improve your experience when running.

As a corridor, you may have experienced sudden and sharp pain on the side, commonly known as the corridor’s side point. This unpleasant sensation, also known as transitional abdominal pain related to exercise (ETAP), is frequent during physical activity, especially in resistance sports such as running. Although the exact cause of the stitch on the side of the corridor remains uncertain, several theories suggest possible contributing factors.

1. Diaphragmatic spasm: A predominant theory suggests that the corridor’s side point is caused by a sudden spasm or cramp in the diaphragm muscle. The diaphragm plays a crucial role in breathing when contracting and relaxing, helping in inhalation and exhalation. During the race, the repetitive movement can force the diaphragm, causing spasms and, ultimately, the side pain.

Important: Diaphragmatic spasm is one of the main theories about the cause of the corridor’s lateral pain. The diaphragm muscle, responsible for breathing, may suffer sudden spasms during physical activity, giving rise to annoying lateral pain.

2. Ischemia theory: Another theory proposes that the stitch on the side of the corridor can occur due to a decrease in blood flow to the diaphragm or to the surrounding organs. The demand for oxygen and nutrients increases during physical effort, which causes the constriction of blood vessels. This constriction could decrease blood flow, causing temporary ischemia, or the limitation of blood supply to specific tissues, causing discomfort or pain.

1. Exercise effect: Running and other forms of physical activity can trigger a side point of the corridor, which suggests that the factors induced by exercise play a role in their appearance.
2. Prevalence: up to 70% of runners have declared having experienced a side point at some point in their training or career, which highlights their common character in the corridors community.

Understanding Runners Side Stitch: Causes and Prevention

There are several theories about the causes of the side point of the corridor, although the exact mechanism is not known at all. A theory suggests that pain occurs due to the stretching of the ligaments that support the abdominal organs. Another theory suggests that it can be caused by the irritation of the diaphragm, the muscle lamina that separates the thoracic cavity from the abdominal. It is also believed that an inadequate blood flow to the abdominal organs during the year can contribute to the development of the lateral stitch of the corridor.

Causes of the stitch on the side of the corridor:

1. Abdominal ligaments stretch
2. Diaphragm irritation
3. Inadequate blood flow to abdominal organs during exercise

The prevention of the stitch on the side of the corridor implies several strategies that can help reduce the appearance and severity of the condition. One of the most effective ways is to gradually increase the intensity and duration of the routine of running or exercising. By slowly conditioning the body, the abdominal muscles and organs are given time to adapt to the demands of physical activity. In addition, maintaining adequate hydration and avoiding copious meals before exercise can help prevent the side point of the corridor.

Preventive measures for the side point of the corridor:

• Gradually increase the intensity and duration of the exercise
• Maintain adequate hydration
• Avoid copious meals before exercise

What is Runners Side Stitch?

The exact cause of the lateral stitch of the corridor is still clear, although there are several theories about its origin. A hypothesis suggests that pain is a consequence of the tension exerted on the ligaments that sustain the abdominal organs, such as the liver and the spleen. Another theory proposes that the diaphragm muscle, which helps to breathe, can suffer cramps or spasms due to the repetitive movement that involves running. In addition, some studies suggest that an inappropriate supply of blood and oxygen to the diaphragm can contribute to the appearance of side points.

Important information:

1. The lateral stitch of the corridor is frequent among runners and other sports enthusiasts.
2. The exact cause of pain remains uncertain.
3. Possible explanations include tension in abdominal ligaments, cramps in the diaphragm muscle and inappropriate blood supply.

Common Causes of Runners Side Stitch

Muscle cramps and spasms: one of the most frequent causes of the side points are muscle cramps and spasms. During an intense physical activity, such as running, abdominal wall muscles can be overload and fatigued. This can lead to painful contractions and spasms, which cause a side point. It is crucial that runners make sure they maintain adequate hydration, nutrition and heating exercises to prevent muscle cramps that can trigger side points.

Tip: Stay hydrated before, during and after running can help prevent muscle cramps and minimize the chances of suffering a side point.

Bad breathing techniques: Another common cause of the side points among the corridors are inappropriate breathing techniques. A superficial or irregular breathing can force the diaphragm, the main muscle responsible for breathing. This tension can cause a spasm in the diaphragm muscle, causing the characteristic acute pain of a side point. Learning to maintain a constant and deep breathing pattern while running can significantly reduce the appearance of side points.

1. Tip: Practice a deep abdominal breathing during the races so that the diaphragm works in full performance and avoid forcing it, thus reducing the probability of suffering stitches on the sides.
2. Tip: Incorporates dynamic heating exercises aimed at abdominal muscles to help prevent muscle fatigue and cramps that can trigger the hostels.

Inappropriate warming: Not heating properly before running can also contribute to the appearance of side points. An effective heating routine prepares the body for the physical demands of the race by increasing blood flow, loosening the muscles and improving flexibility. No performing these preparatory activities can be an additional load for abdominal muscles, which increases the risk of fools.

Digestive problems: digestive problems, such as indigestion or inflammation of the colon, can manifest as side points in some runners. The movement and impact associated with the race can exacerbate underlying digestive problems, causing discomfort and pain in the abdominal region. Maintaining a healthy and balanced diet, avoiding copious meals before running and leaving enough time for digestion can help prevent lateral hostesses caused by digestive problems.

The Role of Breathing Techniques in Preventing Side Stitch

Breathing techniques play a crucial role in the prevention of fojets during exercise. A proper breathing facilitates oxygen supply to muscles that work and eliminates waste products such as carbon dioxide. It also helps maintain a balanced pH level and regulate body temperature. Adopting correct breathing patterns, corridors can reduce the appearance of holes and improve their general performance. Here are some important techniques that you must incorporate into your career routine:

1. Diaphragmatic breathing: This technique is to breathe deeply with the diaphragm instead of doing it superficially with the chest. To practice diaphragmatic breathing, place one hand on the chest and the other on the abdomen. Slowly inspire the nose, letting the abdomen rise as the lungs are filled with air. Exhale slowly through the mouth, feeling that the abdomen descends gently. This technique favors optimal oxygen intake and helps regulate the movement of the diaphragm, reducing the risk of lateral stitch.
2. Rhythmic breathing: coordinating your respiratory pattern with your steps can be very effective in preventing hostels. For many runners, breathing pattern 3: 2 is especially beneficial. This means taking three steps when inhaled and two when exhaling. By synchronizing breathing with the stride, a constant flow of oxygen to the muscles is maintained, which minimizes the probability of suffering a side point.

It is important to keep in mind that establishing an adequate breathing routine may require practice and experimentation to find what works best for you. Consulting a sports medicine professional or a runner coach can provide more guidance to develop specific effective breathing techniques for their individual needs and their level of physical form.

The Importance of Proper Warm-up and Stretching

One of the main objectives of heating is to gradually increase heart rate and blood flow to the muscles. This process helps loosen the joints and increase the central temperature of the body, preparing it for the physical activity to be performed. It is essential to perform dynamic stretching during warming, since they help promote flexibility, mobility and movement amplitude. Dynamic stretching consists of moving body parts in a controlled way in a complete range of movements, which can help reduce muscle stiffness and improve muscle coordination.

The heating and appropriate stretching play a crucial role in injury prevention.

In addition to preventing injuries, war m-up and adequate stretching, they can also have positive effects on performance. When the muscles heat up and stretch properly, they become more elastic, allowing greater power, speed and efficacy of movement. This can greatly improve the general performance of an athlete and help him achieve his full potential.

• Heating and stretching routines must adapt to the specific activity to be performed. The different activities require different movements, and it is important to focus on the muscles that will be used during the activity. For example, a corridor can focus on stretching of legs and dynamic movements that imitate the movement of running.
• It is important to gradually increase intensity during heating and stretching. Starting with light movements that gradually increase the intensity helps the body to prepare for the physical activity to be performed. This gradual progression allows the body to adapt and reduce the risk of overload or injury.
• Static stretching after physical activity can help cool the body and prevent muscle tension. After performing a physical activity, the muscles can be tense and fatigued. Performing static stretching, in which the muscles stretch and maintain in position for a period of time, can help prevent muscle tension after exercise and favor relaxation.

Hydration and Nutrition Tips for Runners to Prevent Side Stitch

1. Maintain hydrated: adequate hydration is crucial for runners to prevent the side point. Dehydration can cause muscle cramps and reduce blood flow to abdominal organs, which increases the probability of suffering this painful condition. It is recommended to drink water or liquids rich in electrolytes before, during and after each race to maintain optimal hydration levels.

Remember to listen to the signs of your body and drink when you feel thirst. Thirst is a sign that your body needs liquids to function properly.

Incorporate a hydration plan to your running routine carrying a bottle of water or planning your routes around water sources or hydration stalls.

2. 2. Focus on a balanced nutrition: adequate nutrition plays a vital role in the prevention of secondary points in the corridors. Avoid consuming heavy meals or fats in the two hours prior to the race, since they can cause gastrointestinal discomfort and contribute to the appearance of side points. Instead, opt for lights or light and easy to digest snacks that provide a good balance of carbohydrates, proteins and fats.

Consider taking a banana or a handful of nuts like snack before running to get energy without.

In addition, incorporating fibe r-rich foods and staying away from sugary or carbonated drinks can help maintain a healthy digestive system and reduce the risk of secondary points.

• Remember to drink when you are thirsty
• Plan hydration routes during races
• Easy to digest tente
• Listen to your body and adjust nutrition accordingly

Following these tips of hydration and nutrition, runners can minimize the appearance of suture points and enjoy a more comfortable and productive career experience.

When to Seek Medical Attention for Persistent Side Stitch

In some cases, a suture point can be a symptom of an underlying disease that requires treatment. If you constantly experience lateral stitches that last more than 30 minutes or if they occur frequently during exercise, it is advisable to seek the experience of a health professional. In addition, if pain is accompanied by other symptoms such as breathing difficulty, chest pain, dizziness or fainting, it is crucial to seek immediate medical attention, since they could indicate a more serious problem.

Signals to which attention must be paid when a stitch is experienced on the persistent side:

• Stitch on the side that lasts more than 30 minutes.
• Frequent appearance during exercise
• Pain accompanied by difficulty breathing
• Pain accompanied by chest pain
• Pain accompanied by dizziness or fainting

It is important to keep in mind that, although the side points are usually harmless and are resolved for themselves, it is essential to seek medical attention if they persist or are accompanied by worrying symptoms. A healthcare professional can help diagnose any underlying problem and provide appropriate treatment or advice to guarantee their safety and wel l-being during exercise and physical activity.

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Author of the article

Dr.Greenblatt M.

Medical oncologist at the Robert Larner College of Medicine, MD, at the University of Vermont