Table of contents:
- How to avoid stitch?
- 1. Avoid eating and drinking large amounts for 2 hours before exercise
- 2. Avoid drinking hypertonic drinks before exercising
- 3. Increase the intensity of exercise little by little
- 4. Using a supportive broad belt
- What if already experienced stitch when exercising?
Have you ever had upper abdominal pain near your ribs while running? Or maybe you experience it often? You most likely experienced athlete's stitch or side stitch.
The condition is often referred to in short as stitch This is a pain that is felt on the right or left side of the body, right along where the ribs / ribs meet and the upper abdomen. Pain can feel like being stabbed or like cramps.
This condition is often experienced by those who exercise by moving the torso repeatedly, such as running, swimming, and cycling. About 70% of runners can experience this. This condition will feel worse if you have just eaten a few moments before exercising.
This condition is not a serious condition. But of course this will interfere and make your exercise activities unpleasant.
How to avoid stitch?
1. Avoid eating and drinking large amounts for 2 hours before exercise
Many have complained stitch after eating and drinking large amounts. However, of course you need energy to exercise. For that, eat early, for example 3-4 hours before exercising. The shortest allowable lag between a large meal and exercise is 2 hours so that you don't experience it stitch. To maintain hydration, drink small amounts but often.
2. Avoid drinking hypertonic drinks before exercising
Hypertonic or highly concentrated drinks can trigger the appearance stitch. Hypertonic drinks are drinks that contain high amounts of carbohydrates. To keep your body hydrated before exercise, you should consume water or sports drinks (sports drink) just before exercise.
3. Increase the intensity of exercise little by little
Stitch relapses rarely occur if you do sports whose intensity is not too different from what you normally do. If you never exercise, and then suddenly start exercising at high intensity, you will be more prone to experience stitch.
4. Using a supportive broad belt
A supportive broad belt — which looks like a girdle — can limit movement of the torso during exercise. The less movement in the torso, the more likely you are to experience it stitch will grow smaller.
What if already experienced stitch when exercising?
Taking deep, deep breaths is one recommended way of dealing with this pain. Another way you can try is to apply pressure to the painful location. You should also stop exercising for a moment.
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