Terrible shoulder pain?? (Read 567 times)

Proper breathing prevents the development of the `stitch'. The stitch is a condition that occurs only during exercise and which causes severe pain usually on the right side of the abdomen, immediately below the rib margin. Frequently the pain is also perceived in the right shoulder joint, where it feels as if an ice-pick were being driven into the joint. The pain is exacerbated by down-hill running and by fast, sustained running as in a short road race or time trial. For various complex anatomical reasons, the fact that the stitch causes pain to be felt in the shoulder joint suggests that the diaphragm is the source of the pain. It has been suggested that when breathing with the chest too much air is drawn into the lungs, and not all is exhaled. This causes a gradual and progressive accumulation of air in the lungs, causing them to expand which in turn causes the diaphragm to be stretched and to encroach on the abdominal contents below it. During running, the over-stretched diaphragm becomes sandwiched between an over-expanded chest above, and a jolting intestine pounding it from below. It revolts by going into spasm, and the pain of this spasm is recognized as the stitch. Although there is really not a shred of scientific evidence for this belief, I have found that diaphragm spasm is almost certainly involved in the stitch and that belly-breathing can frequently relieve the pain. The runner who wishes to learn how to belly-breath should lie on the floor and place one or more large books on his stomach. He should concentrate on making the books rise when he breathes in and fall when he exhales. As it takes about two months to learn to do the movement whilst running fast, it is important to start practicing well before an important race. A change in breathing pattern may help relieve the stitch. Within a short period of starting running, breathing becomes synchronized with footfall. Thus one automatically breaths in on one leg and out when landing either on the same leg - that is 2, 3 or 4 full strides later - or on the opposite leg - that is 1 1/2, 2 1/2, or 3 1/2 strides later. Thus the ratio of stride to breathing may be 2:1, 3:1, 4:1; or 1.5:1, 2.5:1, 3.5:1. This phenomenon was first reported by Bramble and Carrier (1983). Of particular interest was their finding that most runners are `footed', that is the beginning and end of a respiratory cycle occurs on the same foot, usually in a stride to breathing ratio of either 4:1 whilst jogging or 2:1 whilst running faster. Runners then become habituated to breathing out on the same let, day after day. This produces asymmetrical stresses on the body and could be a factor in both the stitch and in certain running injuries. I am `left-footed' and have also suffered my major running injuries only on my left side. If changes in breathing patterns do not prevent the stitch then the last step is to increase abdominal muscle strength. The correct way to strengthen the abdominal muscles is to do bent-knee sit ups with the feet unsupported.

Thanks, Jeff. I should probably purchase that book instead of repeatedly checking it out of the library.