By: Amazin LeThi: www.amazinlethi.com
We’ve all had them at one time or another but trying to separate fact from fiction when it comes to the cause and prevention of stitches is a mystery in itself. Research has shown that over 50% of those that exercise from the mere novice to the advanced have experienced a stitch at some point in their training. Stitches are common in such sports as swimming, team sports, aerobics, running and boxing.

Below I’ve come up with a few facts and fallacies about stitches.

Are Stitches a Sign of Lack of Fitness?

It seems that fitness or lack of fitness has nothing to do with stitches regardless of your training frequency, intensity and performance level. Though, after saying this it does depend on the individual. Some novice athletes may never have a stitch for some reason or another, while elite athletes could experience a stitch during an event.

Stitches also seem to be more prevalent in younger athletes though that’s not to say that older athletes don’t get stitches too.

Does Eating or Drinking Before Exercise Cause a Stitch?

I’m sure you’ve all heard the saying never exercise on a full stomach. Well it’s not far from the truth. Eating and drinking just before exercise can increase the likelihood of a stitch. To prevent such stitches occurring I would suggest refraining from drinking (excludes sport’s drinks & water) or eating at least 2 hours before exercise.

It’s probably not ideal to not drink at all in regards to your energy levels and hydration particularly during summer. It’s suggested that optimal hydration is vital in the prevention of a stitch.

Isotonic sport’s drinks specifically designed for training when consumed in small volume at regular intervals during and after exercise seem to result in fewer symptoms of stitches than general drinks even water!

What is The Cause of a Stitch in the Shoulder?

This type of stitch is most common in those that run regularly. When your diaphragm and surrounding tissue is irritated such as in running, pain can be referred to your shoulder area around the tip. It seems that stitches and shoulder tip pain is somehow related.

When Can a Stitch Occur While Training?

Training at a high intensity was a contributing factor in causing the onset of a stitch. Many athletes experience stitches at a far greater frequency during competition as well. This could be contributed to the body being under competitive stress as well as elevated intensity training. Also not warming up adequately and training in cold weather can increase the possibility of a stitch.

Can Breathing Techniques Relieve and Prevent Stitches?

Deep breathing while letting more air into your lungs and grunting while you expire may work for some to relieve and prevent stitches though it does depend on the individual.

What is the Theory behind Stitches?

There is one possible theory behind stitches. A two-layered membrane that envelops the abdominal cavity called the parietal peritoneum is a tissue that could be responsible for stitch pain. This membrane sits behind the abdominal muscles separating the abdominal organs from the stomach muscles. The parietal peritoneum that could be responsible for such stitch pain is the layer closest to the stomach muscles. The second layer called the visceral peritoneum covers the abdominal organs. Between these two layers is a small amount of lubricating fluid that allows the two layers to move without restraint so the abdominal organs move freely.

The parietal peritoneum seems to be sensitive to movement and becomes irritated easily. The reason behind such irritation is still being explored. One theory is that when exercising certain mechanisms may involve tension in the tissue and friction between the layers of peritoneum.

Friction between the two layers maybe the result from the stomach being distended, this usually happens after a meal pushing the two layers closer together. On the other hand, exercising increases diaphragm movement that may decrease the source of lubricating fluid between the layers, reducing the of blood flow to the abdomen causing another form of irritation and friction.

As scientific research into the various unexplained aspects of the stitch evolves, this will no doubt increase our understanding of preventative measures and mechanisms accountable for such pain.