When air is taken into the lungs, the diaphragm presses downward, and when you exhale, it moves upward. Exercising in extreme cold temperatures, trapped air and/or gas below the diaphragm, eating a meal too soon before activity, or exercising too vigorously may cause the diaphragm to spasm or cramp, causing pain under the rib cage.
One immediate treatment for a side stitch is to take in a deep breath as quickly as you can, hold the breath for a couple of seconds and then forcibly exhale through pursed lips. Bending forward can help you expel more air. For some individuals, slowing the pace of the activity for a few seconds while concentrating on deep breathing is helpful. Others find that a slight backward leaning of the body provides relief; this helps to stretch the abdominal muscles and relieve pressure.
Once the side stitch goes away most people are able to resume exercise without re-occurrence. The most effective way to prevent a side stitch is to avoid shallow breathing while exercising, and focus on taking more deep full breaths. Another preventative measure is to make sure you have warmed up before your workout, and that you increase intensity gradually.
Q I sometimes get terrible headaches when I least expect it during my workouts. What causes this?
A The muscles of the head, neck and scalp require more blood flow when you are exercising. This causes vessels to swell, which in some people, can lead to exertional headaches. Most of these headaches are benign and respond to usual headache treatments, but should be evaluated by a physician to rule out more serious problems.
Exertional headaches can occur as the result of straining or holding your breath when exercising. Typically with this type of headache, the onset is sudden and there is severe throbbing pain, lasting from a few seconds to a few minutes, followed by a dull ache lasting from 4 to 6 hours.
Effort headaches are the most common type of headache experienced by exercisers. Symptoms include mild to severe throbbing pain typically brought on by moderate to intense aerobic exercise. Typically lasting 4 to 6 hours, effort headaches usually occur more frequently in hot weather and tend to recur with exercise.
To help prevent exercise related problems be sure to warm up before your workout to get the blood flowing and prepare your body for the activity ahead. With prolonged intense exercise, such as long distance biking, running or jogging, it is equally if not more, important to not stop suddenly at the end of the workout. Without allowing for a cooldown period, blood pools in the legs after the exercise, meaning an inadequate supply of blood to the rest of the body. This can cause lightheadedness and possible falls.
Keeping the legs moving for a few minutes with light walking instead of stopping quickly reduces heart rate and body temperature gradually, and helps rid muscles of lactic acid that accumulates as you exercise. After the cooldown, gently stretch the leg muscles, including quadriceps, hamstrings and calves. Stretching helps to relax these muscles and make it easier for blood to flow back to your torso.
Marjie Gilliam is an International Sports Sciences Master certified personal trainer and fitness consultant. She owns Custom Fitness Personal Training Services. Write to her in care of the Dayton Daily News, call her at (937) 878-9018 or send e-mail to marjie@ohtrainer.com.
About the Author