Can You Get Side Aches From a Lack of Exercise?

If you're new to working out, or have recently returned after taking a few-week hiatus, you may find yourself host to an unexpected and unwelcome visitor. A side stitch is a literal pain that often affects novice exercisers or people who don't exercise often. You can prevent entertaining the uninvited visitor by exercising appropriately, monitoring when and what you eat, and breathing steadily. You can also show uninvited side stitches the exit door by arming yourself with a couple of curing techniques.

  1. Train

    • The American Council on Exercise recommends doing 30 minutes of cardiovascular exercise three to five times each week. If you are not training that often, you may experience a side stitch when you do train. When you work out after not having trained in a while, you are not aware of a proper exercise pace for your current fitness level. You are therefore vulnerable to exercising out of your current aerobic capacity and increase the likelihood of getting a side stitch. Start by doing 15 minutes of low-impact aerobics three times a week.

    Eat

    • Know what and when to eat to avoid side stitches. When you are not in a consistent habit of exercising, you may not know how your body is going to react to eating pancakes and eggs 30 minutes before you climb on a bike. Avoid eating foods that are high in fat and fiber before you train. Eating something light 30 minutes to an hour beforehand is often a better idea to steer clear of side stitches. Because nutrition that works for one person may not work for another, exercise more often to determine the best pre-workout meal for you.

    Breathe

    • When you don't exercise often, you tend to breathe more quickly and more shallow during those times you do exercise. Breathing deeply helps the efficiency of your oxygen transport. It also allows your diaphragm to lower, reducing stress by helping your connective tissues relax. Concentrate on breathing steadily and taking deep breaths to help prevent side stitches. If taking deep breaths seems impossible during your workout, you may need to lower the intensity of your training until your fitness level improves.

    Cure

    • Even when you begin to exercise more regularly, despite your best efforts, side stitches sometimes sneak into your workout. If you have tried to steady your breathing and lower your intensity and the side stitch persists, try extending your arms in the air to get a good stretch. Alternate your breathing or stop your training momentarily if the pain is so severe it compromises your form and technique. When the stitch subsides, begin your workout again, making sure you invest in a five-minute warm-up first.