USA

USA

INDIA

India

BANGLADESH

BANGLADESH

NEPAL

Nepal

FIJI

FIJI

PAKISTAN

Pakistan

Melody Media Productions

Excellence in Broadcasting!

Pervez Saleem

(Producer/Director)

How To Prevent a Side Stitch

Run, interrupted
Have you ever been in the middle of a great run and feel like you could go on forever? Then it hits you, that horrible, annoying pain in your side—the side stitch. It’s actually a cramp or spasm that’s caused by pressure from your diaphragm bouncing up and down as you run, hitting your liver. It’s a common ailment amongst joggers and runners, and likely to be an annoyance at the very least for the rest of your workout. Here are four ways to never get a side stitch or side cramp again!

Stretch before you run
Your diaphragm is a muscle that needs to be stretched just as much as your hamstrings. Do this easy stretch daily to prevent side stitches. Reach your right hand high in the air and then bend your torso to the left side and hold for 30 seconds. Repeat this on the opposite side.

Purse your lips
Focus on your breathing pattern to prevent side stitches before they happen. Make sure you’re breathing in and out through your mouth while you run, jog, or walk, and never hold your breath. A popular method for alleviating a side stitch before it happens and during the cramp is pursing your lips when you breathe, because it helps you focus on deep breathing.

Drink up
Stay hydrated before and throughout your workout. You need 4 to 6 oz of water for every 15 minutes of exercise. Lack of hydration causes an oxygen deficiency to your muscles, making even an easy workout seem challenging.

Keep pre-workout meals small
Avoid heavy meals for at least three hours prior to exercising. If you need a little something to power up your workout, have a light snack one hour before your workout. Too much food in your stomach causes pressure in your diaphragm, which causes the side stitch to occur when you start exercising.

Disclaimer:
Sada-E-Watan provides news and opinion articles as a service to our readers. These articles and news items come from sources outside of our organization. Where possible, the author and the source are documented within each article. Statements and opinions expressed in these articles are solely those of the author (reporter/newspaper) or authors (reporters/newspapers) and may or may not be shared by the staff and management of Sada-E-Watan. Sada-E-Watan was created to provide one convenient central location where a user can quickly scan headlines from many news sources. The headlines listed on Sada-E-Watan pages are links to stories on the sites where these stories are located. The goal of Sada-E-Watan is to help readers access stories on web sites that they would normally not have time to view on a regular basis and to add value to the news source sites by mentioning their name on top, so readers can view these sites..

The Sada-E-Watan takes no responsibility for any loss or damage suffered as a result of using the linked websites or as a result of using the information published on any of the pages of the linked websites.

Whilst every effort is made to ensure downloadable content is free from viruses, Sada-E-Watan cannot accept any liability for damages resulting from virus infection. You should take adequate steps to ensure your virus check regularly when using any device.

If you have any questions or comments about Sada-E-Watan, please contact us at: radio@sada-e-watan.com