"The Stitch" also known as ETAP (exercise transient abdominal pains).

An article written by SDA (Sports Dietitians Australia) got me thinking about my experiences with “the stitch.” Many people probably do not know the struggles I have had over the last 9 years at almost every single run session. Only a handful of times in the past 9 years I have been able to run totally stitch free. I am stoked if I go for a run and I only get a mild pain in my side. It started back at school when I started to race triathlons. I competed for a number of years as one of the top competitors in my age group. I went to 3 Age Group Triathlon World champs and placed 2nd in U19’s in two of them. In 2012, I gave away triathlon for 2 reasons.

I wanted to purse surf lifesaving competing at the World Champs for the NZ team and achieve my goal of competing in the Kelloggs Nurtigrain Ironwoman series.

Originally I was told I could be getting the stitch because I had a sudden growth spurt. One year I was sitting in the front row for class photos (with the shorties), then the next year I was standing in the back row with the tall people.

A few years past and I hadn’t gown significantly and I was still getting the stitch, so I went to breathing works. Every time I ran on the treadmill in the clinic practising good breathing patterns at a low speed I was able to avoid stitch pains. However, when I tried to run on the road and continue practising good breathing patterns I could only last for so long until it went to shit and the stitch came back. For a month or so about half of my runs were stitch free.

Next I tried a cortizone injection under my rib cage. Again this worked for a few weeks but the stitch came back again – Mostly I think maybe this time it was in my head.

As well as the techniques explained above I started trying new techniques that I could control pre run such as:

using a power breather to try and strengthen my diaphragm musclesEating meals 2-4 hours prior to runningBeing well hydrated prior to training.Eating low fibre foods

During the run when I would get the stitch I have tried and still use some of these techniques:

Holding grass in my hand when I get the stitchPushing my finger where the pain is – which causes a counter stimulusControlling my breathing and trying to breath from my diaphragm, while running slowerPursing my lips and exhaling forcefully

My latest technique has been running with an altitude mask. Before you ask, Yes I look like Darth Vader and I refuse to run on the road and around populated areas. My running has been limited to parks, turfs and forests. Since using the altitude mask I have not got the stitch. This makes me think that I need to go back to focusing on diaphragm breathing................................................?

For years I have hated running training because of getting the stitch pain so bad I just end up walking the run. In the last few years training for surf and ironwoman races I have come to realise that running is the fastest way to get me fit. I can’t say that I enjoy going for a casual continuous run but I love interval training. I guess the reason is because I can bend over in the rest and get rid of the stitch before the start of the next rep.

To this day I still get the stitch pain, more predominantly on my right hand side under my rib cage but sometimes the pain will spread down my stomach and/or it will start on the left hand side. When I do a long distance race I will run through the pain. If I get the pain bad enough it will last for a few days after, which I can feel even when I am walking.

Summarizing what researchers speculate how the stitch is caused:

Reduction in blood supply to diaphragmBy our stomach, due to organs bumping into each otherBy ligaments that are attached to the liver and the diaphragm become overstretched.Cramping of abdominal musclesDownhill running due to altered body posture and running biomechanicsIrritation of the parietal peritoneum- friction between abdominal contents and parietal peritoneum.Weak core strength

In conclusion the causes are still not well understood.

So if you have any other ideas or suggestions let me know.

Huge thank you to all the people who have supported me through the high and lows of competitions and running. The times I have been frustrated and taken it out on my supporters because you told me to run faster.

I'm sorry!

Keep it real!

Resources

https://www.sportsdietitians.com.au/factsheets/fuelling-recovery/cramps-stitches/?utm_content=buffer5f6ba&utm_medium=social&utm_source=facebook.com&utm_campaign=buffer

https://coachdeanhebert.wordpress.com/2007/09/24/side-stitchescramps-and-running/

http://www.ausport.gov.au/ais/nutrition/factsheets/hydration/cramps_and_stitch

http://www.livestrong.com/article/528846-pain-under-right-side-of-ribs-when-running/

Wow. What a start to NZ winter. I headed down to Rotorua over the first weekend of June to race in the 3D Multisport. It has been 2 years since I showed up on the multisport scene and after only 3 short weeks of training I knew the race would be tough. The paddle was up first, I had a strong start and found a great wash from an older guy in an ocean ski. Heading into T1 I found myself 3 minutes 30 seconds up on the next female competitor, Elina Usher. The mountain bike climbed uphill for the first 20 minutes and into the Iconic Redwoods Forest. By the time I hit the first track Elina had just ridden past. I followed her into the first track and watched in amazement at how smooth she rode. I think I may have taken my eyes off the track for too long because shortly later I crashed into a big pile of mud! The rest of the ride was a slug with increasing pains in my lower back. I hit the run with another female. At this point we were 4th and 5th. I remember putting on my running shoes in T2 and felt myself glancing back at my feet multiple times thinking I had clogs on my feet. They were numb and heavy and I knew I had 11km with 2 massive hills to go. The hill came around very fast and I just wanted to get on my hands and knees and crawl up because lifting my legs felt impossible. I managed to get into a good rhythm weaving in and out of trees, only almost falling over once! On the 2nd lap I passed a good mate who lifted my spirits and pushed me the rest of the way to the finish line. Crossing that finish line was relief and I felt a wave of emotion and pride knowing that I had completed a tough event and my personal goal of keeping fit over the off season.

The long weekend continued with sleeping in a sweet A frame batch on Lake Rotoiti and White Water Rafting on the Kaituna river with a bunch of mates. I had a blast and would highly recommend it to anyone who is a rafting virgin!

Stay tuned to read about more of my adventures! Keep it real.