Avoid side stitches with proper breathing | This is the right breathing when you jog

Avoid side stitches with proper breathing

Side stings or side punctures are clearly localized, stabbing pain below the ribcage, which usually occurs on the right side. It occurs during endurance sports, but especially when jogging. Side stings are extremely unpleasant and may even require an interruption of sporting activity.

Especially young people are affected by side stitches. The cause of side stinging is not clear, there are different theories about its origin. One possible explanation is a high strain on the diaphragm due to the deepened and accelerated breathing and a lack of oxygen in the muscle, which leads to the cramping pain.

Poor basic endurance increases the risk of getting side stings, as does running on a full stomach. There are several strategies to reduce the risk of side stings, including a gradual increase in intensity, good breathing technique and a ban on high-carbohydrate and hypertonic drinks and juices immediately before exercise. Food, especially large quantities, should also be avoided. In the case of acute side stings, the interruption of activity, a short pause for walking and deep breaths that can relieve the spasms of the diaphragm will help. A light massage of the affected area can also help with side stings.

Breathing in winter while jogging

Jogging in winter is a special challenge. In addition to the right clothing and footwear, a correct breathing technique is of great importance. The cold air in winter can make it difficult to breathe because the bronchi contract when cold stimuli are applied.

In winter, you can get out of breath more quickly and breathing can even become really unpleasant. Diaphragmatic breathing should also be used in winter, i.e. deep breathing into the stomach, not into the chest. However, inhalation through the nose is even more important.

This moistens the dry, cold air and the mucous membranes of the airways dry out less quickly. It also warms the air you breathe and makes it more tolerable for the bronchial tubes. An additional protective measure can also be a scarf or shawl in front of the mouth and nose.

High intensities and the resulting mouth breathing should be avoided in cold weather. As long as there are no previous bronchial illnesses such as asthma or COPD, runs at temperatures as low as minus ten degrees are possible.