Many body workers suffer from cramps and side stitches while they're running, doing kettlebell training or any other type of training. In this article I'm addressing the issue of torso cramps and I'm explaining how you can avoid them during your training.

For example, you can get chest cramp, stomach cramp or side stitch if you're running at a fast pace or working with a punching bag. This is a common issue for martial arts practitioners and long distance runners and you would be amazed about how many people are actually getting cramps from these types of activity. Pain level can vary, however cramps have tendency to deepen if you continue your workout, and in extreme cases the pain is so sharp, that it can stop you from continuing your training or competition.

In order to lessen or avoid torso cramps and side stitches you need to follow a few simple rules I'm listing below:

Don't Put Too Much Stuff in your Stomach

First of all, upper body cramps occur if you train on a full stomach. Therefore it's essential not to drink or eat too much right before your training session or competition. Large meals should be avoided for at least 1,5 hours before your workout and right before your workout you should only drink with small sips. Same rule applies when you drink during your workouts – drink with small sips instead of gulping down 2 litres of water at once.

The reason for this is that when you put too much stuff in your stomach and start dynamic body movements like jumping or torso twists, your stomach will literally bounce stretching out the inner body tissues, which can inflict painful cramps.

Get a Proper Warm-Up

Another rule you should stick to in order to avoid cramps and side stitches is to warm-up properly before your training session and to gradually progress with the pace of your training, instead of jumping right in. If you go for maximum pace too early before your tissues have been warmed up, chances are you will get cramps.

Breathe Properly

Last but not least: the rule of proper breathing. You are more likely to get cramps if you breathe shallow and your breathing rhythm is not synchronised with your movements. Therefore you should get in to the regular rhythm, synchronise your breath with the steps and inhale and exhale fully.

If you're running, you should breathe deeply with full exhalation and your breathe-in and breathe-out phases should be perfectly synchronised with the steps you are making. For example, take three steps for an inhale and three steps for an exhale. This should prevent you from getting side stitches and torso cramps while running.