Here is the deal, I can swim, bike, and run individually, at all heart rates for varying times with no “stitch” (a pain along my rib cage). But occasionally I will get a killer stitch during the run portion of my brick, even though there was no indication of one during my ride. Anyone else experience something like this? Any suggestions on how to resolve?
Thanks
Scott Jones
Issaquah, WA
Hey Scott,
I’m a marathon runner and just getting into tri’s. I will get a side stitch when my breathing isn’t “right”. A side stitch shows up when you are breathing too shallow. When I do get one, I will breath deeper but don’t hyperventilate! If it gets really bad, stop and walk a bit and breath deeply until it goes away. If you hit up runningtimes.com or runnersworld.com and you will probably get info by searching their web sites. They can be a pain in the a$$…
Good luck…
Lori “Improvise, Overcome, Adapt” Heartbreak Ridge
Scott,
Here’s some info from runningtimes.com:
Side stitches or cramps tend to occur in runners who are just beginning the sport. According to Pate & Greene in Training for Young Distance Runners, the exact source is not known. However, “It’s possible that these runners get stitches because their respiratory or breathing muscles fatigue and cramp due to insufficient blood flow and oxygen delivery.” They recommend that you bend slightly while massaging the affected area and breathing in and out deeply.
Much of this problem will resolve itself as you get more mileage on your legs and as you become more fit. Some “core” strengthening activities (abdominal work) might help. Make sure at least a couple of hours have passed after eating before you begin training. Frankly, I recommend ignoring side cramps during a race. Yes, it will hurt, but it’s not permanent and it doesn’t directly affect the items in charge of making you run faster, your legs.
Lori…
Thanks for the info but I think there might be something slightly different. I an not new to any of the three sports, or to tri’s. I completed the Grand Columbian 1/2 in 5:09 last september, along with 4 sprints, and two Olympics (my point being I have trained in all three sports considerably). The strange thing is that it only seems to appear after transitioning from the bike to the run, never during just a run
Thanks,
Scott
Many “side stitches” are due to spasm of the diaphragm - and if yours vary intensity with breathing, that’s likely the case. I have had this problem for years - usually occurs when I’ve let my posture slip and end up with a ‘closed’ chest, or am leaning too far forward. The other precipitant can be shallow breathing. The fact that you get this running off the bike suggests that this is the problem.
The following has worked for me - and for several other of my running buddies to whom I’ve suggested it. When you get the stitch, first slow your breathing - and focus on taking very full, deep breaths - both in and out. (Complete exhalation is important because you want to get the diaphragm back to full excursion)
Make sure you straighten up, and pull shoulders back to ‘open’ your chest. Finally, once you’ve been breathing deeply for a few cycles, elevate the arm on the affected side - I use the shoulder stretch with elbow pointing to the sky, hand back down behind my head, pulling the elbow up with the other hand. If you’re doing this, it lifts the ribs to which the diaphragm attaches.
Once I started doing this, I was able to eradicate a side stitch pdq - though it’s important to concentrate on steady, full breathing for a while after it happens. I have been able to get rid of stitches during marathons, etc using this technique.
Good luck!
I will try those remedies. I am looking forward to a strong (relative) year racing, but this stitch thing concerns me a bit. Everything else about me feels good but then this starts up and really hinders a good run.
Thaks again,
Scott
Let me know how it works - have gotten several of my running buddies to solve the problem with this approach, but am curious if others respond as well as I and my friends have.
Thanks “doc”… I was on the right track; just not as clear in the explanation…
Lori “Improvise, Overcome, Adapt”… Heartbreak Ridge…
An ancient but effective remedy for side stitches is to bend over and look for a large rock on the ground. Then roll over the rock. Finally, pick up the rock and hit yourself in the head with it. After that you won’t notice the side stitches anymore. It works.
My My my getting past my bedtime.
This is a serious reply…
In my initial year of duathlon, I used to wear running shorts for my events. I would always get a side stitch on the second run only. I nearly beat Souza for the first time in my 5th duathlon in PHX 1993. Running being my strength, I had to make up a mere 20 seconds on the 2nd run. Because of the stitch on the second run, I did not prevail.
Soon after, I started to run in a speedoesque type suit. To be blunt, they held my balls much better than the running shorts. Because I would never get a cramp/stitch on the first run, I figured that someting was happening in my bent over position on the bike. Whatever the deal was, the speedos held my balls better on the second run, there on. I never had a stitch again.
Try wearing someting a bit more supportive…
I have absolutely no advice for you but I wanted to say that I feel your pain… I haven’t gotten a side stitch since I first started running years ago… but did my first 1/2 IM this weekend and got the side stitch from hell…
try this thread - i recall it having some good info
http://forum.slowtwitch.com/gforum.cgi?post=757629;search_string=side%20stitch;#757629
.
i get exactly the same thing…it never shows up unless i am running hard off the bike…thus far i have had limited success with stretching the diaphragm as oldslowdoc describes and by breathing very deeply and slowly…all these solutions have only partially relieved the stitch once it shows up and sometimes nothing helps but stopping and walking.
i am a relative newbie and as i get more experience on t2 transitions i have tried to make a smoother transition to the run and slowly ramp up the run pace as i get into the run, but again with limited success.
the other threads suggested may provide you a solution, but as yet ive found nothing to be a sure fire fix for me.
i have had a fist fitting on a new bike, and my position is better and more comfortable, but as yet i havent been doing any running due to a groin pull…time will tell, but i think being able to breathe well (deeply) in the aero position may make a difference for me.
perhaps, curiously for me, the stitch is always on my right hand side…does yours vary or is it consistent…left or right side?
check my post on the other thread by jmcochran.
Dumper,
I have had limited success in dealing with this stitch. It is mostly on my right side. But it has appeared on my left. Although side is not a good description. It is more right side front. About 3" up and 3" over from my belly button. Just today I tried something a little different. I had a short somewhat intense brick (1hr ride with a 10k time trial at the end, quick transition, then 20 minutes run at 10k effort/pace). I started out just a bit slower and slowly ramped up my run which helps some, then I kind of deeply massaged the area. It helped quite a bit but the strange thing is it moved to the left side so I worked that area, and found that applying pressure and massage seemed to keep the pain at bay. I did just have an ultrasound of my complete abdomen to rule out a hernia of some sort and the doc says everything is great, I am considering a cat scan to see if that picks up anything (insurance sure is nice). I think it is some kind muscle spasm around the diaphram (sp?) so I will continue the deep breathing/stretching /massage/ and see if I can’t get rid of this thing, it sure is annoying.
Good Luck
Here is the deal, I can swim, bike, and run individually, at all heart rates for varying times with no “stitch” (a pain along my rib cage). But occasionally I will get a killer stitch during the run portion of my brick, even though there was no indication of one during my ride. Anyone else experience something like this? Any suggestions on how to resolve?
Thanks
Scott Jones
Issaquah, WA
Aaaah…finally an area I have some profound advice in.
As some previous posters of how stitches ( spasms of the diaphragm ) occur , I agree entirely. I had 2 or 3 races where I was powering along and then reduced to a slow walk, due to the inability to expand my ribcage. I was petrified that it would sabotage my first trip there.
As far as remedies of slow breathing , stretching arms , breathing deep ( IF POSSIBLE ) NONE of those worked for me , what did work was changing my breathing pattern.
Firstly , on your next run …take note of the following: When you inhale what foot is striking ? Continue running , five minutes later repeat.
APPARENTLY 85% of runners inhale / exhale upon right foot strike.I always got my stitch on the RIGHT side. I noticed I was doing the same. Like you ,I was only getting this on the run portion of my tri’s and had Kona approaching rapidly. It normally occurrred after 5 km’s intro the run.
TO ELIMINATE , TRY THIS:
Have your hard bike ride , then go strong into your brick and then wait for that little bastard to come along , just when you fell the hint of it…
Conciously try this , as your LEFT foot strikes ,inhale and then exhale , as per normal . It may require a sort of skipped breath to get going , but I have found it to be 100% successsful. It’s that easy.
Let me kow how this works out and if so , please pass it along. Good luck!
I’ve had the exact same problem you describe. Very frustrating because it forces you to run more slowly than you otherwise might.
I’ve found that it is correlated somewhat to the intensity of the bike pace. The stitch on the run is the worst in sprint races where I’ve been very near or above my lactate threshhold the entire bike split. In training, if I do a more casually-paced brick, or in longer, slower races, the stitch is absent or much less intense.
So, my solution is to manage the bike pace. I figure I’m giving up some time on the bike, but getting it back with a faster (and more pleasant) run.
I’ve done the same as you with good results.
jaretj
Make sure you straighten up, and pull shoulders back to ‘open’ your chest. Finally, once you’ve been breathing deeply for a few cycles, elevate the arm on the affected side - I use the shoulder stretch with elbow pointing to the sky, hand back down behind my head, pulling the elbow up with the other hand. If you’re doing this, it lifts the ribs to which the diaphragm attaches.
Yep, that’s how you cure it! I had this problem frequently when I first got back into running, except it was on the far outer bottom of the ribcage. My issue is a “floating” rib at the bottom, lots of ab work and cross crunches resolved the issue. I don’t think I’ve had one in the last 2 years.
So what’s the result Scott , did you try wat has been mentioned ?