A sharp side stitch, aching muscles or a sudden cramp can derail even the most dedicated workout — but most of these annoyances are harmless and easy to manage. Berlin (dpa) – Anyone who regularly does sport knows that aches and pains come with the territory. Troublesome though they may be, they're usually quite harmless. Two experts explain what recreational athletes can do to avoid them, and what measures to take when they occur. 1. Side stitch: When your diaphragm pipes up It's not fully clear what causes a side stitch – a sharp pain in your side under the ribcage – during athletic activity. The medical term for it is exercise-related transient abdominal pain (ETAP). "Recent studies indicate it involves the diaphragm," says Marcel Reuter, co-director of the Department of Training and Exercise Science at the German University of Applied Sciences for Prevention and Health Management (DHfPG) in Saarbrücken, Germany. The diaphragm is a dome-shaped muscular partition between the chest and abdominal cavities. It has several layers, Reuter says, one of which has an especially large number of pain receptors that can be irritated by movements during sport. "If you eat a lot right before sport, pressure on the diaphragm is increased," according to Reuter, who recommends not eating for two to three hours prior. "There's evidence that isotonic and sweetened drinks can also cause side stitches." Posture can play a role as well, which is why they occur more frequently during some types of sport than others. "The diaphragm is under greater tension from the more upright posture in jogging than during cycling, making a side stitch more likely," Reuter says. There are no studies that point to the best way to remedy an acute side stitch. "Try out different things," Reuter advises, suggesting, for instance, slow, rhythmic breathing, slowing your pace if you're running, or massaging/applying gentle pressure to the painful area. "Some people just keep on running and it goes away." To prevent side stitches, Reuter recommends warming up before athletic activity, with a focus on stretching your abdominal region. "No one is immune to side stitches though," he says. 2. Aching muscles after exercise: When your body fixes muscle damage Delayed onset muscle soreness (DOMS), the medical term for this condition, isn't always the same. "There are various types and various causes," Reuter says. It often occurs after an activity that places unaccustomed loads on muscles or works them to the point of exhaustion. This causes microscopic damage to muscle fibres and/or connective tissue, which the body can repair itself. The process is accompanied by pain, and your muscles can feel warm or as though fluid has accumulated in them. "Muscle soreness arises 12 to 24 hours after the athletic activity, reaching its peak after 24 to 72 hours," when athletes notice that their performance stagnates. "Whether their injury risk then increases isn't scientifically proven," says Reuter. To prevent DOMS, you should simply start with light loads on your muscles and only gradually increase them. To alleviate soreness more quickly, it helps to stimulate blood circulation in the affected tissue. "So stay physically active – ride a bicycle," Reuter advises, but warns against strenuous activities. A warm bath or warm compress can also stimulate circulation, he adds. 3. Muscle spasms: When a muscle poops out A muscle spasm, or cramp, is often due to muscle fatigue. "There aren't any studies on why a particular strand of muscle cramps up, however," says sports medicine specialist Dr Axel Klein. Muscle fatigue can be caused by an imbalance of electrolytes, which are essential salts and minerals such as magnesium. "During athletic activity, you sweat out certain electrolytes that your body needs, creating an imbalance," Klein explains. Athletes – also recreational ones – who run a lot, such as footballers or regular joggers, often experience cramping. "So jolts to, or compression of, a muscle are a factor," he says. Especially for older people, wear and tear on intervertebral discs due to water loss plays a role. "This reduces cushioning in the lower spine," says Klein, which can make cramps more likely. Runners and joggers can help prevent leg cramps by wearing compression stockings. What's most important, though, is replenishing lost fluids, particularly with electrolyte-rich drinks. "You shouldn't drink two to three litres of mere tap water," Klein says, "since that would actually draw certain electrolytes into the gut to establish a balance there, which would only aggravate the problem." Another factor involved in your cramping risk is your conditioning level. "Accustoming a muscle to an athletic activity by gradually intensifying the workouts will lower the risk," Reuter says. So instead of starting a workout "cold," make sure to warm up first. If you do experience cramping, take a break from the activity or stop it altogether. Applying heat or gently massaging the affected area will improve blood circulation. "Passive stretching [via a prop or partner] can help too," Reuter says. "Have the cramped muscle gently pulled into a stretched position." 4. Headache: When blood pressure or tense muscles act up Have you ever suddenly got a headache during a workout? Getting a headache while you're engaged in an athletic activity should be taken seriously, according to Klein – especially if it occurs regularly, in which case you should have it checked by a doctor. The cause may be sharply rising blood pressure triggered by physical exertion. "Pain is then typically felt in the forehead region," points out Klein, who says an exercise electrocardiogram (ECG) can provide clarity. Pain in the back of your head is usually due to tension in neck and shoulder muscles. "Particularly, many people who offset an office job with jogging hunch their shoulders to a great degree," he says. If you're aware that you tend to do this, he advises that you try to relax them during workouts. It's best to immediately stop an athletic activity if you get a headache. What you definitely shouldn't do is simply take a pain reliever and continue. Taking ibuprofen during a workout, for example, will further reduce blood flow to your stomach and encourage stomach issues, warns Klein. The following information is not intended for publication dpa/tmn ama yyzz a3 bzl rid loe ob
(The article has been published through a syndicated feed. Except for the headline, the content has been published verbatim. Liability lies with original publisher.)
