Latest article from Mark Roe Sports Physio Academy
For anyone who plays sport, a frequent problem can be side stitch. Although a lot of people get it, not many people know what it is or how to get rid of it!
A 'stitch' is a sharp pain under the bottom of the rib cage that occurs when exercising.
There are several theories as to the cause of the pain. These include imbalances of the thoracic spine (middle part of the back), strain on internal ligaments due to full stomach, shallow breathing or reduced blood flow to the diaphragm, and the liver or spleen pushing extra red blood cells into the circulation.
Most people report stitch on the right side possibly because the liver is on the right side, however some people can also report a sharp pain on the tip of the shoulder blade. Some have suggested that stitch is caused by an imbalance in electrolytes such as potassium or calcium in the blood.
There are several theories and cures which people have put forward. These include drinking water or fluids before exercise as dehydration is another cause of stitch. However, don't drink too much as this will strain the bladder - which can actually cause stitch! On a match day drinking in little sips throughout the day is better than drinking a full bottle a few minutes before you go out to play.
If you warm up properly when playing football, this should help prevent stitch as we should start slowly and gradually increase the intensity and pace. In training avoid running flat out straight away and try easing into exercise. Strengthening the core muscles of the abdominals and lower back also can help to reduce the chances of getting stitch when exercising.
If stitch comes on whilst exercising, try slowing the pace of the exercise, and breathe with full exhalation. Some people also find moving the arms quicker or gripping the bottom of the ribs on the right side also helps.
As further commitment from the league to our players' fitness we have negotiated a discount for all players of the Sheffield and District Junior Sunday Football League who attend the clinic for treatment. Players from any team in the League will receive a discount of £10 off their initial consultation following injury, and further discounts should follow-up sessions be required.
Mark Roe
Senior Sports Physiotherapist
The Mark Roe Sports Physio Academy - Sheffield
0114 2390022