FitSugar

Side Stitch: What Causes It and How to Prevent It

FitSugar — Thu, 12 Aug 2010 05:50:26 PDT

You got all geared up for a run, and five minutes into it, you suffer from a twanging pain in your rib cage. Ugh, the dreaded side stitch. They can be so painful you have to stop in your tracks, which can be really frustrating. Experts believe it's caused when the ligament that attaches your liver to your diaphragm becomes overstretched. Breathing in and out heavily combined with the jarring motions of running can cause this pain. And here's a cool fact - those who exhale when their right foot hits the ground are more prone to side stitches. That's because when the right foot hits the ground, it pulls the liver down and the exhale is simultaneously forcing the diaphragm up. The ligament gets overstretched, and you're left with that sharp, nagging pain.

To learn how to prevent this annoying pang,

read more. Before hitting the treadmill or trail, be sure to warm up your tight muscles with some brisk walking or slow jogging. Once you begin your run, try concentrating on exhaling as your left foot hits the ground. If that doesn't feel natural to you, focus on taking deep, even breaths as you run. When you exhale fully, the diaphragm can lower completely, which allows the ligament to relax. Also avoid eating one to two hours before a run, but make sure you've had water (about 12 ounces 30 minutes before your workout) since dehydration can lead to muscle cramps. If you're suffering from a side stitch in the middle of a run, slow down your pace and your breath. If that doesn't help, stop completely and press your hand into the right side of your body and push up. This will lift your liver slightly and bring it closer to your diaphragm, so it's not overstretched. Once the pain goes away, feel free to jump back on the running wagon.

5 Ways to Deal with Side Stitches

FitSugar — Wed, 25 Jun 2008 03:30:00 PDT

You're running full speed ahead and suddenly you get an excruciating pain in your side: the dreaded side stitch. Nothing kills a good workout like getting cramps and luckily there are a few things you can do to keep them at bay. Here are five easy to follow tips:

Try to avoid eating one to two hours before a workout. If you must eat then avoid fatty foods and proteins and stick to carbohydrates.
Hydrate before and during exercise; contrary to popular belief, dehydration can increase muscle cramps.
Focus on your breathing. Take a few deep breaths every once in a while to stretch your diaphragm as well as to ensure that all parts of your body are receiving the amount of oxygen they need to keep going.
Once you first experience cramping slow down your pace until the pain subsides.
Massaging or pressing on the area and bending over can help reduce the pain.

Do you have a no-fail remedy for side stitches? Share them below.

Source

What's the Deal With Charley Horses

FitSugar — Wed, 30 May 2007 03:00:00 PDT

Ever been awakened by an excruciating cramp in your calf? Your foot? Both at the same time? If you have experienced one of these nocturnal muscle cramps poetically known as a Charlie Horse you will know exactly what I am talking about.

While no one has yet to pin point a single cause for these cramps there are many theories as to why they happen, what actions (or inactions) contribute to them, and there are many steps you can take to prevent them.

A Charlie Horse could be caused by overexertion of the muscles, structural disorders like flat feet, prolonged standing on concrete, prolonged sitting, inappropriate leg positions while sedentary (another reason why crossing your legs is really a no-no), or dehydration. Some alternative health practioners believe magnesium and/or calcium levels are too low and that leads to the cramping.

No matter why you get them, you want to know what you can do to avoid them. I suggest staying well hydrated (if you're interested in seeing how much water you should be drinking daily check out the Fit calculator) and stretch your calves regularly throughout the day, before you got to bed and especially if you were wearing high heels for an extended period of time. Light exercise before bed can also help, as can keeping your blankets loose at the foot of your bed since the tight sheets can force the muscles of the foot and calve to engage and then cramp.

Interested in knowing what to do when you get a Charlie Horse? Then

read more Here are a few ways to ease the cramping and the pain:

Walk on or jiggle the affected leg and then elevate it.
Stretch the calf by straightening your knees and flexing your foot toward your knee.
Increase the stretch by actively pulling your toes upward toward your knee.
Take a hot shower or warm bath, or apply an ice massage to the cramped muscle.

Sure do hope these help and just try to remember to breathe while you are in the throes of a Charlie Horse.

Mistakes That Could Ruin Your Morning Workout

Jenny Sugar — Thu, 09 Feb 2012 14:50:47 PST

If you work or go to school full time, getting your sweat on in the wee hours of the morn is probably the only time you can fit it in. Kudos to you for resisting the urge to hit the snooze button and skip out. Make setting your alarm and pulling yourself out of bed worth all the effort and avoid these morning exercise mistakes.

Not eating: It's super early, but you need to eat in order to fuel your workout. Munch on something small while you're getting ready, like half a banana or half a piece of toast with a little peanut butter. You'll not only avoid the gnawing hunger pangs, but you'll also have an extra pep in your step to exercise harder or longer than you would on an empty stomach. When you get home, you can enjoy your usual breakfast, which is always something to look forward to.
Loading up on fiber: While it's important to eat a little something, you don't want to load up on bulky fiber that can make you feel too full or upset your stomach.
Not hydrating: Aside from food, you also need water. Definitely don't down half a gallon before you hit the gym because too much water can cause cramping, but make sure you sip a short glass of H2O while enjoying your small snack.
Not laying your outfit out the night before: You don't have oodles of time in the morning, so don't take away from your exercise time by scrambling to find your missing sock. Plan your outfit before you go to bed so you can just slip it on and go.

Keep reading for more morning exercise mistakes to avoid.

How to Prevent a Bad Running Day

Jenny Sugar — Fri, 13 Jan 2012 21:56:02 PST

Some days I slip on my sports bra and sneaks and I feel so light and strong - like I could keep going and going. Other days it seems like my legs are trudging through mud. What gives? We can't prevent bad running days entirely, but here are a few things you can do in order to have more good days than bad.

Get enough sleep the night before. Hit the hay early enough so you get seven to nine hours of shut-eye.
Make sure you're hydrated. Not drinking the appropriate amount of water before and during your workout can lead to dizziness, headaches, decreased energy and performance, dry mouth, and cramps. A few hours before running, drink about 15 to 20 ounces. Drink another eight to 10 ounces 10 to 15 minutes before heading out.
Eat before your run. Remember that food is fuel. If you're not working out for five or so hours, enjoy a meal that contains protein, fat, and carbs. Several hours before a run, eat a meal that's under 500 calories. Thirty to 90 minutes before you head out, enjoy a carb-loaded low-fat snack. If you're working out first thing in the a.m., fuel up with easily digestible carbs that are low in fiber. Getting too much fiber can cause major cramps during your run.
Hit the ladies room. There's no need to carry unnecessary weight with you, so if you can relieve yourself before your run, you'll feel much lighter and will be less likely to experience belly aches.

See more tips after the break!

Happy Thanksgiving Digestion Tips: Before, During, and After

Anna Monette Roberts — Wed, 23 Nov 2011 11:09:23 PST

You know it's Thanksgiving when your gut is bloated, the top button of your pants is undone, and a terrible heartburn sends you to bed. Overeating might be causing some of these digestive pains, but there are several other measures you can take to avoid a post-Thanksgiving belly as well as help your body break down the fatty meal.

Before the Thanksgiving dinner: Wait to eat until you are sitting down. It may be tempting to pick at the buffet of offerings in the kitchen before you take your place at the table, but it's harder to control portions if you're standing up and snagging bites here and there. By waiting, you actually prime your body for digestion. The smells and sights of the delicious buffet trigger the production of extra saliva and digestive acids to help break down food. If you don't give your body enough time to produce these natural digestive aids, you will feel some discomfort and bloating later, as your body works harder to break down the food.

The Best Hotel Room Workout

FitSugar — Mon, 21 Nov 2011 11:16:31 PST

Don’t let holiday travel keep you from getting a good workout. We've created a fitness routine to keep the happy traveler toned; in just five easy moves you can work your arms, legs, and fanny. Perfect for a the cramped space of a hotel room or a living room with the sofa sleeper pulled out, this workout is easy to fit in anywhere - and I mean that literally. With simple variations and props you can find in almost any hotel room or your host's home - a towel and phone book - you can customize your workout to target different muscles. You've got what it takes, wherever you go, to take care of yourself.

Running With a Bun in the Oven

Jenny Sugar — Sat, 12 Nov 2011 18:30:06 PST

When I became pregnant with my first, it was important to keep up with my healthy lifestyle. Running was always a big part of my exercise routine, so if you were an avid runner who now has a baby on the way, here are some tips for keeping up with your running routine.

As soon as you find out you're expecting, talk to your OB about continuing with running. Chances are your doc will encourage you to stick with it, but it's always good to be cautious when it comes to your growing baby.
Don't expect to do what you used to do pre-pregnancy. You'll probably need to slow down your pace, take it easy on hills, stick to even terrain to prevent falling, take breaks often, and decrease your distance.
Along the same lines, don't push yourself too hard physically. This is a time to maintain your fitness level, so signing up for your first full marathon isn't the best idea.
Listen to your body from day to day. Throughout your pregnancy, there may be days (or weeks) when you may not be feeling well or energetic enough for a four-mile run, so wogging - doing a combination of jogging and walking - may be a better option. Run (or wog) on days you feel like it, and walk on days you don't.
Your body is going through many changes physically with all the growing and expanding it's doing, so while running, stop if you feel a pull, twinge, pain, or cramp.

For more tips on running while pregnant, keep reading.

Mistakes Runners Make on Race Day

Jenny Sugar — Wed, 02 Nov 2011 11:38:43 PDT

Whether you're signed up for your town's Turkey Trot 5K or a much longer distance (like this weekend's NYC Marathon!), you don't want to do anything on the big day that might cause discomfort while running - or worse, an injury. To ensure your best race, here are mistakes to avoid on race day.

Wearing Something New
Train in your race-day outfit during the weeks leading up to the race. I'm talking everything from your undies to your sports bra and your wicking socks to your hat. You want to make sure that what you're wearing is comfortable, breathable, and won't cause any irritation. Be sure to practice longer training runs in this outfit; sneakers that feel great after three miles might cause painful blisters by mile 12.

Eating Too Much or Not Enough
Your nerves might have your stomach in knots, but don't skip out on your prerace fuel. A few hours before the race, eat a meal of familiar foods that are easily digestible. Avoid a meal that is laden in fat and sugar - it won't give you sustained energy and may also cause stomach cramps. Like your outfit, food is something you can play around with during training. Find a meal that works for you by testing it out before going on a big training run. Hydration is key too. Drink 14 to 20 ounces of fluid two to three hours before you run rather than chugging an entire Nalgene 10 minutes before. Make sure you stay hydrated throughout the race, too.

Continue reading for more tips on what not to do on race day.

How to Treat and Prevent Cramps While You Exercise

Leta Shy — Fri, 29 Apr 2011 02:24:47 PDT

Cramps throughout the body can, at their least painful, distract you from your workout and at their worst can keep you from finishing a workout. While they are normally associated with vigorous exercise, they are common in every type of exercise because you may be twisting your body or otherwise overexerting yourself. I recently learned that the hard way, after spending a lot more time than I should have in Child's Pose during yoga class when my toes wouldn't stop cramping! Whether they happen in your feet or on your side, here are some tips on how to prevent and deal with those annoying cramps.

Side stitch
Cause: Many experts believe that side cramps are caused by the pulling of the ligament that attaches your liver to your diaphragm. This can happen when you breath too vigorously while you run. Runners who exhale when their right foot hits the ground, for example, are more likely to experience muscle cramps than those who don't. Experts also believe that shallow breathing can lead to a higher frequency of side cramps.
Prevention: Warming up is key to preventing these painful cramps, so start with walking or slow jogging before you start any intensive cardio. Also, try not to run while full since that may also pull the ligament that is attached to your diaphragm. If you get a stitch on your side, a side stretch using an exercise ball may give you enough support and stretch to the area to make you feel better.

Toe or foot cramps
Cause: Foot cramps may be caused from too-constricting shoes, depletion of nutrients like electrolytes or water in your body, or just the position that you're putting your toes into while you exercise.
Prevention. Massaging the bottoms of your feet every few days by rolling them on top of a tennis ball will help keep your muscles and ligaments stretched. Also, remember to drink plenty of fluids regularly. If you get a cramp while exercising, stopping and massaging your feet or moving into a position that stretches them (like Downward Dog) can help alleviate pain.