Yoga tools to prevent side stitches.mp4

I get side stitches on occassion. The worst one was on an important race day. It was 95 degrees and I think close to 100% humidity that day. I definitely over hydrated too close to the start of the race in anticipation of the high heat. Within the first quarter mile I was already in agony. By mile 4 I had to walk. I finished the race with a smile, but it was a frustrating race day.

I talked to a few running coaches and learned that there are so many different factors that can cause the dreaded side stitch... from what and when we eat, hydration, how or if we warm up before our run, our pace (i.e. running too fast too soon) and many other variables. We are all unique so what works for one person may not work for another. Like anything that's worthwhile, it takes a little practice, committment and experimentation to find out what will work for you.

Something to also keep in mind is that running and yoga have "relaxation" in common. That statement might sound counter intuitive since running can feel anything but relaxing when you're sweating and pushing your limits and endurance. But when you find your zone, you'll feel relaxed and fluid with your stride, upper body and face, neck and jaw. And when you're in that relaxed zone, you'll be less likely to get a side stitch. Yoga breathing before a run can help. Try... http://www.youtube.com/watch?v=vsEY5J7ATK0

Yoga breathing, stretches and core strengthening exercises can help as well (see the attached video segment). The stretches that open up the ribs and side waist really help me. We focus so much on stretching our hips, hamstrings, and quads we forget our torso and upper body!

Good Luck! I'd love to hear about your race season!

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Heal your Heel - Stretches for Plantar Fasciitis

There is a saying in yoga that injury is one of our greatest teachers.

While I have found truth in that statement, recovering from injury and illness is frustrating and even depressing at times. Whether you're an athlete or a "garden warrior" no one likes to be side lined. We are a society that likes to pop ibuprofen and schedule a cortisone shot and keep pushing forward. I've done my fair share of both. But now I try to listen to what my body is telling me and learn more from it.

To learn from our injuries, we must embrace them. My yoga path began when I was recovering from Lyme's disease. I didn't have the energy to do many of the things I loved. I started yoga mostly because I had given up on everything else.

Little did I realize the obstacle I was facing (Lyme's) lead me to my new career. I was a stubborn student to my illness. The lesson I was resistant to learn was that resting, doing less and pacing my limited energy was OK. Now I'm no longer willing to sacrifice my energy. I do what I love and I love what I do. Maybe I would have gotten to that place of wisdom without the Lyme's or the yoga... It just might have taken me several decades longer.

Participating in sports and races over the years, I've had my fair share of injuries from chronic neck pain, low back spasms (UGH), ankle sprains, and endless tweaks and twinges. As my 95 year old Grandma says... "it's always something".

This summer, I've been sidelined from running any races because of Plantar Fasciitis. I've always heard people talking about it, but never really understood until I felt it (which is one of the reasons I think I get so many injuries - So I can help my students from a true place of understanding! But honestly, hands up to the sky, I surrender... please, enough pain... :)

Most runners and athletes develope Plantar Fasciitis from over use. In my case, the foot Doc says its from ankles that pronate and are "hyper flexible". This reinforces why we always want a balance between strength and flexibility (a topic for another day).

If you don't have Plantar Fasciitis, good for you! But prevention is the key, so do your stretches anyway (see Youtube link below).

If you already have heel pain, I highly reccomend seeing a foot and ankle Doc. Don't delay. Due to my over pronation and scoliosis I decided to invest in custom orthodics. They haven't arrived yet, so I'll post on that later in the season. This is a huge investment for me, but I'm hopeful. I am determined to run the Marine Corps 10K with my nephew and husband on Oct 31st in DC.

I decided not to get a cortisone shot. I don't do well with ibuprofen so I'm using Arnica cream and taking Traumeel (a homeopathic anti inflamatory) instead. I'm resting (haven't run in 12 weeks), icing, and trying the foot boot when I sleep at night (which usually comes off at around 2am when I can't take the annoyance anymore). I also bought a pair of Superfeet over the counter inserts that I love, and am trying to wear sneakers more and flip flops less this summer (again, no fun).

And as a yoga student who is in a constant place of learning, I am trying to figure out ways to embrace this injury. I've volunteered at races, which is something I suggest all racers do on occassion, and I rediscovered how much I love riding my Cannondale trail bike. I've also discovered that Warrior poses are fantastic stretches for plantar fascia!

I hope you stay pain free and injury free and have a great race and sports season!

Try this quick sequence of Stretches for Plantar Fasciitis