Avoiding painful side stitches

Side stitches or exercise-related transient abdominal pain (ETAP) is  not well studied, but it is thought to be caused by a lack of blood flow to the diaphragm which causes pain in the side or shoulder area.  While side stitches occur more frequently in people who are out of shape, most of us have experienced pain in our sides at one point or another.

One study found that although many people believed that age and fitness level to be the cause, neither seemed to be the case.  Instead, it was found that eating and/or drinking before exercise was a factor in getting a side stitch; food and drinks that were high in sugar or salt were more likely to cause problems.

So if a side stitch can happen to anyone, what do you do if it occurs during training or competition?

1. Start by breathing deeply into your abdomen (belly breathing).
2. Try pursing your lips when you breathe out to synchronize your breathing.
3. If you are on the move (e.g. running, or roller blading) you can try to get your breathing to fall in line with your foot movement.
4. Stretching may help to diminish the pain of a side stitch, raise one arm up in the air and lean to the opposite side of where your pain is.
5. If the pain really won't go away, slow down for a bit (five minutes) and continue when you feel well enough to start again.

The best thing you can do to avoid side stitches is to watch what you eat or drink before you exercise.  It is recommended that you avoid high fat or heavy foods and to try having smaller amounts more frequently if you know you are going to be exercising heavily. 

References from the SIRC Collection: 

1. Clark N. Undesired Sideliners: Side Stitches and Runner's Trots. Running & Fitnews. July 2010;28(4):21-23.
2. Erith M. Stitch - exercise related transient abdominal pain. Coach. November 2003;(19):42-45.
3. Morton D, Aragón-Vargas L, Callister R. Effect of Ingested Fluid Composition on Exercise-related Transient Abdominal Pain. International Journal Of Sport Nutrition & Exercise Metabolism. April 2004;14(2):197-208.
4. Morton D, Callister R. Influence of posture and body type on the experience of exercise-related transient abdominal pain. Journal Of Science & Medicine In Sport. September 2010;13(5):485-488.
5. Muir B. Exercise related transient abdominal pain: a case report and review of the literature. Journal Of The Canadian Chiropractic Association. December 2009;53(4):251-260.
6. Welch D. `Oh, the pain!'. Shape. October 1995;15(2):23.

Talent Identification

SIRC Newsletter now available online: Talent Identification

The process of detecting, identifying, and selecting talent is an enormous and difficult challenge that has long been discussed by National Sport Organizations, coaches and sport science experts, among others. Currently, the majority of organizations have talent identification or talent emergence programs in place, with all of them having similar fundamental characteristics varying by sport. The challenges are that skills and aptitudes shown at a young age do not automatically translate into performance, talent is not always apparent by observation alone and that 'chance' can be a big factor in identifying athletes with the best potential for success.

Read More: http://www.sirc.ca/newsletters/mid-oct12/index.html

Do I really need a personal coach?

  For experienced athletes who wish to reach higher levels of competition,  hiring a personal coach may be necessary for continued success.  Most people assume that since they've done it on their own so far, they can continue do so, but good coaches do more than just hold a stopwatch.

How do I find a coach?

Keep in mind that you're probably not going to find the perfect coach in your first Google search.  It can take weeks or months to find someone who compliments your training style.  Start by contacting your local clubs, many have individual or group training sessions that you can get for a reasonable price.  Ideally you should choose someone who has a few years of experience, a good knowledge of your sport, and is someone with whom you feel you can have a good coach-athlete relationship.

What are the benefits?

With the right coach, an athlete can get objective, honest feedback from someone who has a greater breadth of knowledge than they've got.  Coaches can help you improve form, construct an individualized training program, recommend cross-training activities, and advise you on nutrition and hydration during training or competitions. For most athletes who wish to compete at higher levels, coaches can also be the person to teach the athlete to listen to their bodies in determining when to ignore the pain and when it's essential for your body to rest. 

How much will it cost?

Many coaches will charge based on their experience or reputation, while other coaches will accommodate athletes on a budget.  Expect to spend between $100-150 a month for a coach although prices vary depending on the level of coaching you require.  Even for beginners, sometimes spending money on professional instruction is an added motivation to stick to their new training routines.  Online coaches come at a lower cost and may not be as effective as having someone in-person giving you feedback, but videotaping your training and posting it online can help the process as well.

With a little patience, determination and a variety of options in clubs, gyms and online, it shouldn't be hard to find the right coach to suit your needs.

References from the SIRC Collection: 

1. Cross K. Carving Out Your Coaching Niche. IDEA Trainer Success. June 2007;4(3):1.
2. Lena F. Characteristics of Self-focused, Task-focused, and Athlete-focused Coaches. ICHPER -- SD Journal. Fall2004 2004;40(4):11-15.
3. Mageau G, Vallerand R. The coach-athlete relationship: a motivational model. / La relation entraineur / athlete: un modele de motivation. Journal Of Sports Sciences. November 2003;21(11):883-904.
4. Manfre P, Titlebaum P. Performance Enhancement for Athletes: Hiring a Strength Coach Outside Of the College or Professional Setting. Applied Research In Coaching & Athletics Annual. 2005;20:181-189.
5. Wertheim L. What a racket: are personal coaches really necessary on tour? And if they are, why can't they coach when players need them most?. Sports Illustrated. January 31, 2005;102(4):78.

Reflecting on Night Safety

The days are getting shorter, which means that any outdoor workouts done before or after work will probably be done in the dark.  For the next few months it's important to take some time to make sure you are prepped to ensure your safety when training at night.

Remember to:

Dress to be seen - The biggest difference between exercising at night versus during the day is visibility.  This is an excellent occasion to go a little overboard; wear tons of reflective gear and blinking lights.  Reflective strips on your arms and legs are more effective because drivers are more likely to see the light in motion.

Light up your path - Invest in a head lamp and/or flashlight in order to see the ground in front of you.  Depending on your path, you may need to avoid, litter, potholes, branches and fences.

Recruit a friend - There is safety in numbers, it not only increases your visibility, it may deter potential attackers. If you are out alone, let someone know where you are going and when you plan to be back.

Bring a small safety kit - Bring a cell phone, your ID, some money and a credit card.  Waist packs can be good for this since they are designed to stay in place without bouncing.

Dress for the weather - Layering and hydration are very important when the cold weather hits.  Try to avoid cotton since it will just absorb your sweat and make you damp and cold, instead, stay dry with technical wicking fabrics.

Bring your sense of adventure - If you're feeling bored with your regular training routine, exercising at night can add some fun.

Although there is no guarantee when it comes to safety (sometimes drivers just don't see you) if you dress appropriately and pay attention to your surroundings you can minimize the risk when exercising in the dark.

References from the SIRC Collection:

1. Battling the elements: dark. Cycling Weekly. October 28, 2010;:54-55.
2. Be smart: a guide to running safely. Running Times. October 2003;(310):28-30.
3. CHASE A. TRAIL RUNNING AT NIGHT: BASIC TIPS. Running Times. October 2010;(380):38.
4. Dudney G. BEGINNER'S CORNER. Ultrarunning. May 2010;30(1):24.
5. MIONSKE B. BRIGHTEN UP. Bicycling. December 2010;51(11):34.
6. Welch D. Street smarts after dark. Shape. November 1993;13(3):30.

Can Omega-3 fats aid performance?

Omega-3 fats are a type of polyunsaturated fat found naturally in fish oils, which have long been thought to be good for general health.  There are claims that it improves everything from brain function, to cardiovascular health, but does it give athletes an edge?

A recent study found that Omega-3 fatty acids may increase physical conditioning by improving the efficiency of the cardiorespiratory system.  Basically, if you supplement your diet with fish oils it can help your heart, lungs and arteries to function better, which means that athletic performance can be improved.

Omega-3 fatty acids:

• may help to reduce inflammation
• lower heart rates while performing at high levels
• decrease blood pressure
• increase blood flow

Participants in the study had significantly reduced heart rates as well as a lowered steady-state submaximal heart rate and oxygen consumption; this means that the athletes taking fish oils had a lower heart rate during exercise.  Experts believe that this is because the fish oils enable the cardiorespiratory system to work more efficiently and deliver oxygen around the body better.

Supplementing your diet with fish oils may help performance but it is generally a good idea to get your nutrients from food.  Mackerel, salmon, trout, herring, sardines and pilchards are particularly good sources. Although these studies seem promising, more is not necessarily better so make sure to do your research and talk to your doctor before supplementing your diet with fish oils.

References from the SIRC Collection: 

1.Brown K. The Manipulated Food Chain: You Are What You Eat, Eats. NSCA's Performance Training Journal. November 2010;9(6):6-7.
2. Cox G. Omega-3 fatty acids : are they important in your diet?. Run For Your Life: R4YL. April 2008;(17):28-30.
3. Omega-3s might enhance the effects of strength training. Tufts University Health & Nutrition Letter. April 2012;30(2):5.
4. Pase M. Fats are your friends: learning the value of omega-3 fats. Running Times. April 2002;(295):12.
5. Seebohar B. PERFORMANCE BENEFITS OF OMEGA-3 FATS. Triathlon Life. Spring2009 2009;12(2):44.
6. Wein D, Riley C. Omega-3 Fatty Acids, Inflammation, and Recovery in Athletes. NSCA's Performance Training Journal. April 2012;11(2):8-9.

Exercise is a brain booster!

One of the most interesting findings in the last few decades is that the increased oxygen that the brain gets while exercising is almost always accompanied by an upswing in mental sharpness. While this has often been associated with older exercisers, don't dismiss this for all exercisers in general.  Recent studies have shown that students who exercise regularly show increased levels of concentration, quicker reflexes and an improved ability to multi-task.

The brain is an amazing organ that consists of over 100 billion nerve cells that communicate with the assistance of hundreds of different chemicals that work together to create that "feel good" feeling after exercise.

Positive effects of exercise include:

• mood boosting
• natural antidepressant
• augments memory and learning
• increases brain density
• stimulates growth of cerebral blood vessels
• enhances communication between synopses

It is interesting to note that these studies determined that the intensity of the exercise mattered less than the frequency.  It was found that you don't even have to go for long periods of time, any amount of movement creates a positive response within the brain.  Basically, you can break up the time you spend exercising as long as you get out and move your body.

There’s plenty of evidence that suggest that regular aerobic exercise also helps the brain by reducing stress and anxiety and decreases the chance of  diabetes and cognitive decline.

The positive effects of regular exercise with young adults and brain function is just beginning to be understood; however, there is evidence suggesting a significant relationship between physical activity and increased cognitive function through to adulthood.  This means that no matter how smart you are, your brain gets better with physical activity. 

References from the SIRC Collection: 

1. Carpentier J. Keys to Enhance Brainpower. American Fitness. May 2010;28(3):62-63.
2. Fernández Á. Healthy brain aging: why we need to retool 'Use it or lose it'. Journal On Active Aging. July 2009;8(4):40-43.
3. Kleim J. Exercise and the Brain: Exciting discoveries underscore how exercise benefits brain health and boosts lifelong learning. IDEA Fitness Journal.March 2011;8(3):74-76. 
4. Kravitz L. Exercise and the Brain: It Will Make You Want to Work Out. IDEA Fitness Journal. February 2010;7(2):18-19.
5. Lifelong Aerobic Training Preserves Brain Health. IDEA Fitness Journal. October 2011;8(9):74.
6. Study Finds Exercise Improves Thinking. Parks & Recreation. December 2007;42(12):18.
7. Roy B. Exercise and the Brain: More Reasons to Keep Moving. ACSM's Health & Fitness Journal. September 2012;16(5):3.

Volunteerism

SIRC Newsletter now available online: Volunteerism

Volunteerism is considered the backbone of Canada's sport and recreation system. Currently, Canada has over 6.5 million volunteers with 35% of those being involved in sport. Sport volunteers encompass people from all walks of life, from active and retired athletes, coaches and officials to professionals, parents and youth (and more) who want to help out in their community. Volunteers are the key to making sport possible for the physical, social and emotional development of children and adults, so it's important that we recognize and value their contributions to the sport community.

Read more: http://www.sirc.ca/newsletters/october12/index.html