Sports: Leg cramps and Side Stitches
When practising a sport, such as running or swimming, it is not unusual to develop a muscle cramp or side stitch. Here is what you can do.
Cramps in the lower limbs
Cramps in the legs, calves or feet are relatively common during exercise. They involve a painful, involuntary and short-lived contraction of one or more muscles, either at rest or during exertion.
The exact cause of cramps remains a mystery. Several factors may come into play: insufficient amount of oxygen to the muscles, exhaustion, dehydration, cold, pregnancy, blood disorders (especially magnesium or potassium deficiency), etc.
Prevention and treatment of cramps
To prevent or relieve a cramp caused by exercise:
- Drink enough water (small quantities before, during and after the activity).
- Do a proper warm-up.
- Take a break if you have a cramp, press on the painful muscle and gently stretch it.
- Progress gradually in a sport (with too much exertion, your muscles “protect themselves” by contracting).
Side stitches
A stitch is a sharp, yet inconsequential pain in the side, under the lower edge of the ribcage.
Prevention and treatment
Here are ways to prevent side stitches:
- Exercise on a relatively empty stomach (wait 3 hours after a meal).
- Do a proper warm-up.
- Start gradually.
- Run on flat terrain.
- Avoid inhaling and exhaling with the same leg out every time.
To eliminate a stitch:
- Bend forward while pressing down on the painful side.
- Breathe deeply.
- Change your running pace or breathing pattern to exhale on alternating legs.
- Do lateral stretches.
- Take a short break.
A word of warning
If you get frequent, debilitating cramps that last a long time or affect an unusual part of the body, consult a doctor as soon as possible; this may be the symptom of an underlying medical condition. The same goes for any chest pain that is not a side stitch, as it could indicate a serious heart problem.
Pharmacy services
If you have questions on sports-related pain, talk to your pharmacist. He’s there to help!
The pharmacy services presented in this section are offered by pharmacist owners who are affiliated with Uniprix. The pharmacists are solely responsible for the professional activities carried out during the practice of pharmacy. These services are offered in participating pharmacies only. Certain fees and conditions may apply.
* The information contained herein is provided for informational purposes only and is not intended to provide complete information on the subject matter or to replace the advice of a health professional. This information does not constitute medical consultation, diagnosis or opinion and should not be interpreted as such. Please consult your health care provider if you have any questions about your health, medications or treatment.