If you have ever suffered from stitches when walking, then here are some tips to help you understand and avoid them.

What is a stitch?
A stitch, side-stitch or side ache is a form of cramp.

You know when you have got one because you feel a sharp pain under the bottom edge of your ribcage, often on the right-hand side.

What causes a stitch?
Surprisingly no-one really knows but it is generally thought that stitches are caused by muscle spasm of the diaphragm.

We breathe air into our lungs and this results in the diaphragm being pressed down, when we breathe out the diaphragm moves up again and so on.

If you are walking quickly then your organs beneath the diaphragm are moving up and down and it is thought that this makes the diaphragm go down when it really wants to go up, thus causing that cramping pain.

How can you cure stitches?

Slow down
Concentrate on your breathing – take slow deep breathes
Try stretching up tall to stretch the cramping muscle - reaching up high or
Bend forwards at the same time tighten your stomach muscles and then stick out your stomach as far as possible.

How can you avoid getting a stitch?
Probably the most important -
Don’t start off by immediately walking too fast!
Give your body time to warm up - by walking slowly at first (5 to 10 minutes) and then you can gradually build up to a brisk pace.

Do not eat a meal just before you go walking. Preferably leave at least an hour before you set off.
When drinking your water before you set out and during the walk – sip don’t gulp.

Enjoy your walking!