Do you train hard? Then you probably know how painful stitches and cramps can be. A cramp is a sudden intense pain that most commonly occurs in the leg muscles. A stitch, on the other hand, is a localised pain usually felt on the side just below the ribs.

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The following steps will help prevent stitches and cramps: allow for adequate recovery and rest for muscles after hard training; stay well-hydrated during exercise, but don’t overdo it; make use of sports drinks to replace sodium losses; adopt a pattern of drinking small amounts of fluid at regular intervals during exercise rather than trying to drink large volumes all at once; eat salty foods – Marmite sandwiches, pretzels, biltong and salty crackers; and increase the intensity and duration of your training progressively.

Read more: Eating before, during and after exercise
 

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