One of the most annoying problems that a runner can experience during a race or workout is a side ache. Sometimes this pain can feel like someone is stabbing a knife in your side. I have found that doing the following stretch before a run can cut down on this problem. To stretch the side, lie on your back and cross the leg of your affected side over your other leg. Try to keep your affected leg's side on the ground to maximize the pull on your side muscles. Here is a picture of this stretch:
When stretching, make sure that you only feel a light pull along the outside of your mid-section. Don't overstretch. Additionally, make sure that you hold the stretch long enough to really loosen the muscle. I recommended holding the stretch for 30 seconds, then rest for 30 seconds, then hold for an additional 30 seconds.
Another tip to prevent or get rid of side aches is to lean over while standing up and deeply massage your side muscles with your fingers. Do your best to loosen up the area.
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